Max Unbroken Handstand Push-Ups (3min)Rest 2minMax Unbroken Dips (ring or bar) (3min) Rest 2min Max Unbroken Push-Ups (3min) 3 Rounds For Time: 4 Over Bar

Max Unbroken Muscle-Ups (3min) Rest 2minMax Unbroken Chest to Bar Pull-Ups (3min) Rest 2minMax Unbroken Pull-Ups (3min) 8min AMRAP: 8 Sumo Deadlift High Pulls 95/65

Front Squats & Thrusters E2:30MOM 5 Front Squats – 5 Thrusters 3 Front Squats – 3 Thrusters 1 Front Squat – 1 ThrusterMain Site WOD

E3MOM Build Up 6 Deadlifts to 5 Hang Power Cleans to 4 Shoulder to Overhead 5 Deadlifts to 4 Hang Power Cleans to 3 Shoulder

“MURPH” For Time: 1 Mile Run100 Pull-Ups200 Push-ups300 Squats1 Mile Run*Partition the pull-ups, push-ups, and squats as needed. **RX+ 20/14lb Weight Vest In memory of

All classes are canceled. Join us tomorrow to celebrate Memorial Day! +++++++++++++++++++++++++++++++++++++ Monday, May 27th: “MURPH” at 9AM ~arrive early to warm up on your

For Time: 200m Run2 Rounds of Cindy 1 Round of DT 400m Run4 Rounds of Cindy 2 Rounds of DT 200m Run2 Rounds of Cindy

“TEAM Super Sixties” For Time:60 Alternating Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″ 60 Pull-ups RX+Chest to Bar Pull-Ups (1 Hangs from bar, 1 completes

It is with heavy hearts that we share the news of the passing of our friend and fellow CrossFit Huntsville athlete Linda Anthony. Linda and

Power Clean to Shoulder to Overhead Pyramids E2:30MOM 6 – 3 – 6 3 – 1 – 3 For Time:21 Power Clean 115/75 RX+ 135/95

Back Squat Pyramids E2:30MOM 7 – 5 – 7 4 – 2 – 4 6min AMRAP: 6 Hang Squat Cleans 135/95 RX+ 155/105 MRX 95/65

Bench Press Pyramids E2:30MOM 7 – 5 – 7 4 – 2 – 4 12min AMRAP: 12/10 Barbell Push-Ups9 Power Snatch 95/65 RX+115/75 MRX75/55 6

HERO WOD “SCOTTY” 11min AMRAP: 5 Deadlifts 315/215 MRX 255/175 18 WallBall Shots 20/14 to 10′ MRX 20/10 to 9′ 17 Over Bar Burpees Core

“Murph’s Madness” by DB For Time: Run 800m *2 Rounds of:10 Pull-ups – 15 Push-ups – 20 Air Squats Run 400m*3 Rounds of: 5 Pull-ups

5 Rounds For Time with Increasing Loads: 7 Hang Cleans7 Shoulder to Overhead49 Double Unders or 14 Box Jumps 30/24″ MRX 24/20″ Rest 3min after each round/

Team Row or Assault Bike Races For Time: (P1) 30/25cals – (P2) 30/25cals –(P1) 25/20cals – (P2) 25/20cals –(P1) 20/15cals – (P2) 20/15cals –(P1) 15/12cals – (P2)

Push Press to Split Jerk E3MOM 6 Push Press to 3 Split Jerk 4 Push Press to 2 Split Jerk 2 Push Press to 1

Hang Squat Clean & Muscle-Ups (bar or ring) E2MOM 6 Hang Squat Cleans – 2 Muscle-Ups4 Hang Squat Cleans – 4 Muscle-Ups2 Hang Squat Cleans

Thrusters & Power Snatch Build Up E2MOM 3 Thrusters – 3 Power Snatch 2 Thrusters – 2 Power Snatch 1 Thruster – 1 Power Snatch

All classes are canceled in observance of Mother’s Day. Happy Mother’s Day CFHSV!

For Time:200m Run20 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ 10 Burpee Box Jumps 24/20″ MRX 20/18″ 400m Row or 1km Assault Bike30 WallBall Sit-Ups

DeadLifts & Rope Climbs or Strict Pull-Ups E2MOM 7 DeadLifts – 1 Rope Climb or 5 Pull-Ups 6 DeadLifts – 2 Rope Climbs or 10 Pull-Ups 5 DeadLifts –

Power Clean & Bench Press Alternating Lifts E2MOM Built Up *Touch and Go multiple rep sets* 8 Power Clean – 5 Power Clean – 3

Overhead Squats to Overhead Lunges (stationary) E3MOM 7 Overhead Squats to 6 Overhead Lunges 5 Overhead Squats to 4 Overhead Lunges 3 Overhead Squats to

“CrossFit Total with a Twist” 15min to Achieve a Max Back Squat 15min to Achieve a Max Bench Press 15min to Achieve a Max Deadlift

“Gymnasty XXX” by DB For Time: 10 Burpee Toes to Bar15 Knees to Elbow30 WallBall Sit-Ups 20/14lbs MRX 14/1015 Handstand Push-Ups RX+ Strict30 Dips RX+

“Michael meets Karen” by DB 3 Rounds For Time Run 800 meters33 Hip or Back Extensions or combination of Hip/Back Extensions 33 WallBall Shots 20/14lbs to 10/9″ MRX 20/10

“Rogue One” by DB For Time:21 Light Saber Sumo Deadlift High Pulls 24/16kgs RX+ 32/24 MRX 20/12 21 Jedha Moon Step Ups 24/20″ MRX 20/18

Strict Press to Push Press E3MOM 7 Strict Press to 6 Push Press 6 Strict Press to 5 Push Press 5 Strict Press to 4

Squat Cleans to Hang Squat Cleans E3MOM (TNG, hands stay on bar)5 Squat Cleans to 4 Hang Squat Cleans 4 Squat Cleans to 3 Hang Squat

Power Snatch to Hang Power Snatch E3MOM (TNG, hands stay on bar)5 Power Snatch to 4 Hang Power Snatch 4 Power Snatch to 3 Hang Power

“Team Seven” 28min AMRAP:Partner A = 7 Handstand Push-Ups MRX 2/4″ rise Partner B = 7 Thrusters 135/95lbs MRX 95/65 Partner A = 7 Knees

Bench Press build up for 20 Rep Max E3MOM 5/10 – 5 – 2 – 1 – 20rep max attempt “What Goes Up Must Come

“JACKIE” For Time: 1000m Row50 Thrusters 45/35lbs 30 Pull-ups

Randy For Time:75 Power Snatches 75/55lbs MRX 65/45 OR Isabel (power or squat) For Time: 30 Snatches 135/95lbs MRX 95/65 OR For Time: 100 DB/KB

SumoDeadlift E3MOM 9 – 7 – 5 – 4 – Max Reps 21-15-9 Reps For Time of: Sumo Deadlifts 225/155 RX+ 275/185 MRX 185/125 Kettlebell

Team WOD: In 2 Athlete teams: In Order For Time: 60 Calorie Assault Bike or Row (non-working partner in bottom of Kettlebell Goblet Squat)60 Power Clean (non-working

Back Squats 2 Rep Build Up E2MOM 2 – 2 – 2 – 2 – 2 – 2 – 2 3 Sprint Rounds For Time:

Tester “Fast 50’s” by DB For Time:50 Pull-Ups or 50 Chest to Bar Pull-ups Rest 2min 50 Handstand Push-Ups or 50 Hand Release Push-Ups Rest 2min 50 Bodyweight/75% BW

For Time: 800m Sprint Push Press to Split Jerks E2MOM 4 Push Press to 3 Split Jerks 3 Push Press to 2 Split Jerks 2

HAPPY EASTER CrossFit Huntsville! All classes are canceled in observance of Easter.

“Tabata Today” by DB For Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 88/70/55/45/35/25lbs Rest 2 minute/rotate Tabata Push Press 55/45 75/55 95/65 115/75

Bench Press E2:30MOM 15- 10 – 5 – 2 – 1 – 1 Master Qualifier Event 3 2018 20min AMRAP: 50 WallBall Shots100 Double Unders50ft

Weakness Work/Progression/StrengthTraining *Athlete makes 3 choices based on greatest weaknesses, with a rest/adjustment on 4th min Alternating EMOM for 28 minutes 1-2 Rope Climb w/feet

Hang Power Snatch Build Up E2MOM 3 – 2 – 1 – 1 – 1 WOD 5 Sprint Rounds w/ Decreasing Rest Times3 Burpee Pull-ups

Build Up to a 2RM Bear Complex E3MOM x 5 Sets (1 rep of the following in order) 1 Power Clean to 1 Front Squat or 1

Squat Snatch E2MOM 2 – 2 – 2 – 1 – 1 – 1 – 1 “Tax Collector Cindy & the IRS” 20min AMRAP: 1

Hero WOD “KALSU” For Time:100 Thrusters 135/95lbs MRX 95/65 **Start with/At the beginning of every minute perform 5 burpees, for the rest of the minute

Power Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 Master Qualifier Event 2 2018 4 Rounds

Strict Press & Push Press & Split Jerks E2MOM 7 Strict Press – 5 Push Press – 3 Split Jerks – 5 Strict Press –

“30/30 Chipper” 30sec work – 30sec rest – 30 work – 30 rest For Total Reps: Overhead Plate Lunges (alt/stationary) 45/35lbs RX+ 55/45 MRX 35/15

Back Squat & Front Squat & Overhead Squat E3MOM 9 Back Squats – 7 Front Squats – 5 Overhead Squats – 4 Overhead Squats –

For Time: 200m Run10 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 200m ROW or 0.5km Assault Bike10 WallBall Sit-Ups 20/14/10lbs 5 WallBall Shots 20/14lbs to 10/9′ MRX

4 Rounds For Time with Increasing Loads: 20 Deadlifts15 Barbell Push-ups10 Hang Squat Clean5 Shoulder to 0verhead1 Rope Climb 15′ RX+ Legless MRX 10′ Rest

Athletes Choice Day WOD #1 30 Muscle-Ups for Time (Ring or Bar) OR WOD #25km ROW for Time OR WOD #3 300FY = 300cal on

Power Clean and Hang Power Clean Build Up E2MOM 6 Power Cleans – 5 Hang Power Cleans 4 Power Cleans – 3 Hang Power Cleans

Thruster Build Up (from floor) E2MOM 6 – 4 – 3 – 2 – 1 – 1 Master Qualifier Event 1 2018 For Time: 4

“TeamMate LumberJack 20” For Time: Part A ROW 200m Part B Run 200m 20 Alternating Deadlifts 275/185lbs MRX 225/155 Part A Run 200m Part B

Back Squat E3MOM 9 – 7 – 5 – Max reps – Max Reps 6min AMRAP: 6 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX

Bench Press E3MOM 9 – 7 – 5 – Max reps – Max Reps 2 Rounds For Time: 400m Run 10 Handstand Push-Ups RX+ Strict

Hang Clean Build Up E2MOM 6 – 4 – 2 – 1 – 1 “A Fool’s CHOICE” by DB 5 Rounds For Time: 10 Back

“JT” 21 – 15 – 9 Reps for time of: Handstand Push-UpsRing Dips MRX Bar DipsPush-Ups In honor of Petty Officer 1st Class Jeff Taylor,

Death by Bodyweight DeadLift and WallBalls 9min EMOM Min 1 = 10 BW/75% DeadliftMin 2 = 10 WallBall 20/14 to 10/9′ MRX 20/10 to 9′

Bench Press1min AMRAP 95/65lb or 75/55 (P1) – Rest 1min – 1min AMRAP (P2) Rest 1min 1min AMRAP 115/75 or 95/65 (P1) – Rest 1min – 1min AMRAP (P2)

Hang Power Snatch and Hang Squat Snatch E2MOM3 Hang Power Snatch – 3 Hang Squat Snatch 2 Hang Power Snatch – 2 Hang Squat Snatch

“Beehive Burpees” by DB For Time: Run 200m1 Rope Climb 15′ MRX 10′5 Box Jumps 24/20 RX+ 30/24 MRX 20/18″ 5 Muscle-Ups5 Burpee Muscle-UpsRow 500m or Assault

Power Clean and Shoulder to Overhead Build Up E2MOM 4 Power Cleans – 4 Shoulder to Overhead 3 Power Cleans – 3 Shoulder to Overhead2

“HELEN” 3 Rounds For Time: 400m Run 21 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 12 Pull-Ups RX+ Chest to Bar Reminder: We will be

5 Rounds for Load E5MOM = 25min 10 Box Jumps 24/20″ MRX 20/18″ 6 Deadlifts to 5 Hang Power Clean to 4 Shoulder to 0verhead

Thruster Build Up: E2:30MOM 3 – 3 – 3 – 3 – 3 OPEN WOD 19.5 For Time: 33 – 27 – 21 – 15

For Time: 1000m Run42 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 30 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 18 Toes to Bar800m

Build Up E2MOM 5 Strict Press – 4 Push Press -3 Jerks 4 Strict Press – 3 Push Press -2 Jerks 3 Strict Press –

Death by Burpees and KBS for 10min: With a running clock perform 1 Burpee and 1 Kettlebell Swings the 1st min, 2 Burpees and 2

15 min Build Up 5min Build Up to a Heavy Shoulder to Overhead5min Build Up to a Heavy Hang Squat Clean 5min Build Up to

“The Feast of Saint Patrick” by DB For Time: 800m Gaelic Get Away Run17 Green Goblet Squats 55/35 RX+ 70/55 MRX 45/2517 Irish KB Swings1000m

18 Min Build Up 9min Build-up Snatch (Power or Squat) to9min Build-up Clean & Jerk (Power or Squat) “Isabel Jumping Grace” by DB For Time:

Power Snatch: 3 – 3 – 3 – 3 -3 E2:30MOM Build up to a 3RM (TnG) Open WOD 19.4 For Total Time: 3 Rounds

Running, Rowing, and Double-under Sprint Sets 1min AMRAP: Run 200m & Max Thrusters 95/65 MRX75/55 1min AMRAP: Row 200m & Max Over Bar Burpees 1min

Strict or Strict Weighted Pull-Ups, Muscle-Ups & Barbell Build Ups E2MOM 5 Pull-ups (strict/weighted) – 5 TnG Power Snatch 4 TnG Power Snatch – 4

Bench Press E3MOM 8 – 6 – 4 – 2 – 8 “BodyWeight Bonanza” by DB3 Rounds for Reps of: 1min Bodyweight Deadlifts 1min Handstand

Power Snatch to Overhead Squat & Hang Squat Snatch E2:30MOM 3 Power Snatch to 3 Overhead Squats – 3 Hang Squat Snatch2 Power Snatch to

“MARY” 20min AMRAP: 5 Handstand Push-Ups MRX 2/4″ rise or Hand Release Push-Ups10 Pistols, alternating legs MRX 10 Lunges (alt legs)15 Pull-ups OR “MAGGIE” 5 Rounds For

For Time:1 Mile Run or Row or 4km Assault Bike 10 Burpee Toes to Bar 20 Handstand Push-Ups or 20 Shoulder to Overhead 155/105 135/95 115/75lbs 30 Kettlebell Goblet Lunges 32/24/16/12kgs

OPEN WOD 19.3 For time:200-ft. dumbbell overhead lunge 50lb/35lb 14-15/MRX 35lb/20lb50 dumbbell box step-ups 24″/20″50 strict handstand push-ups MRX 5″ rise200-ft. handstand walk Core Development

Hang Power Clean E2MOM 6 – 5 – 4 – 3 – 2 – 2 – 1 – 1 The Fittest Experience Qualifier WOD 4

Bench Press and Sumo-Deadlifts E2MOM 6 Bench Press – 6 Sumo Deadlifts 3 Bench Press – 3 Sumo Deadlifts 2 Bench Press – 2 Sumo

Hang Clean (HC) & Shoulder to Overhead (S2O) E2MOM 3 HC to 3 S2O – 3 HC & S2O 2 HC to 2 S2O –

Back Squat E3MOM 5 x 5 Sprint Sets WOD4 Rounds For Time: 4 Over Bar Burpees5 Cheat to Bar Pull-Ups6 Front Squats 95/65 RX+115/75 MRX

“GWEN” For Load:15 – 12 – 9 reps of:Clean (Power or Squat or both) and Jerk Rules -Touch and go at floor only.-Even a re-grip

In Front of a Clock Set for 39 minutes: 5min of Row or Assault Bike for Calories Rest 1min 4min of Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12

OPEN WOD 19.2 Beginning on an 8-minute clock, complete as many reps as possible of:25 toes-to-bars50 double-unders15 squat cleans, 135/85 MRX 115/6525 toes-to-bars50 double-unders13 squat

Snatch Prep EMOM x 5min 1 Snatch High Pull to 1 Hang Power Snatch to 1 Overhead Squat Rest 2min Squat Snatch 3 – 2

“THE 2 Mile Aerobic Test” by DB For Time: 400m Row – Rest 1min – 400m Run – Rest 1min 200m Row – Rest 1min

Shoulder to Overhead build up for 10 Rep Max E3MOM 5/10 – 5 – 2/3 – 1/2 -10 rep max attempt 1 Round For Time:3

“Trusty Tabata” by DB For Total Reps/Cals: Deadlift 165/115 RX+185/125 MRX 135/95 REST 1min Box Jump Overs 24/20″ RX+30/24 MRX 20/18 REST 1min Handstand Push-Ups

“NICOLE” 20min AMRAP: Run 400 metersMax Rep Pull-Ups (once you come off bar have to run 400m) Score is total Pull-ups completed in 20min Core

E2MOM Power Snatch 3 – 2 – 1 – 1 Hang Snatch (power or squat) 3 – 2 – 1 – 1 7min AMRAP: 400m

Thruster: E3MOM 5 – 4 – 3 – 2 – 1 OPEN WOD 19.1 (RX’D) 15 Minute AMRAP of: 19 WBS 20/14 10’/9′ (Masters 55+

“Teammate Terrible Twos” by DB2min AMRAP: (1st min P1 Works; 2nd min P2 works)Barbell Burpee to Deadlift 185/125 RX+225/155 MRX 155/1052min AMRAP: (1min P1; 2min P2) Air