Back Squat E3MOM6 – 5 – 4 – 2 Mainsite WOD On a 29-minute Clock: 5min AMRAP of: 10 Strict Pull-ups, 20 Push-ups, 30 Squats

7 min Build Up to a Max Strict Press to OH Lunge L & OH Lunge R Leg 7 min Build Up to a Max

Congratulations CFHSV on an outstanding performance in the 2020 OPEN! Affiliate Standings: Out of over 11,000 AFFILIATES! 65th for top 10 scores each week 79th

12min Build Up to a Max Set of Unbroken: Hang Power Clean to Shoulder to 0verhead 115/75 RX+ 155/105 MRX 95/65 *Bar can NOT rest on

“Sprinting Mr. JOSHUA” 5 Sprint Rounds For Time: 400m Run 30 GHD Sit-Ups MRX Military Ab-Mat Anchored 15 Deadlifts 250/170lbs MRX 185/125 REST 90sec between

For Time: Run 600 10 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise 20 Air SquatsRow 200 or Assault Bike 0.5km15 Chest to Bar Pull-Ups 30 Air SquatsRun

Hang Power Clean EMOM 2 – 2 – 2 Rest 2min Squat Clean EMOM 2 – 2 – 2 Rest 2min Hang Power Clean E2MOM

Pause Split Jerks = Dip and pause for 2 seconds, then Drive and Split Jerk, pause in Split 2 seconds 2 reps EMOM for 5min

Roxanne Song Warm-up Every time they say Roxanne perform a burpee. “Nikoleta” by DB3min AMRAP: Run or Row 400m Max Reps Ring Muscle-Ups MRX Max

Hang Power Snatch EMOM 2 – 2 – 2Rest 2minHang Split Snatch EMOM (alt lead leg) 2 – 2 – 2 Rest 2minHang Squat /

Heroes Veteran’s Day Challenge by DB Army “JOSH” For Time: 21 Overhead Squats 95/65 MRX 75/55 42 Pull-Ups 15 Overhead Squats 30 Pull-Ups 9 Overhead

“31 HEROES” 31 Minute Partner AMRAP: 8 Thrusters 155/105 MRX 115/756 Rope Climbs 15′ MRX 6-10′ or 3-15′11 Box Jumps 30/24″ MRX 24/20″400m Run w/Sandbag/Plate/KB/DB 50/35lbs MRX

“The Mighty Marines XXXX” by DB 4 Rounds For Time: 10 Strict Pull-Ups MRX Pull-ups Row 250m 15 Push-ups100m Ammo Can Carry 24/16kgs RX+32/24 MRX

EMOM x 4 Activator: 1st Min: 11/8 Calorie Row 2nd Min: 7 Goblet Squats 3rd Min: 4 Burpee Pull-ups OPEN WOD 20.5 For Time, Partitioned

Front Squat E3MOM 6 – 5 – 4 – 2 Team WOD 9min Synchronized AMRAP: Partner 1 Row 200m (switch each round) Partner 2 Run

Hang Power Snatch E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 15min AMRAP: 15 Hang Power Snatch 75/55 RX+

“Perplexed Presidential Priorities ” by DB For Time & Country:20 Democractic Divide Deadlifts 115/80 RX+ 135/95 MRX 95/65 2 Kurdish Climbs 15′ MRX 10′800m Border

Deadlift E3MOM 6 – 5 – 4 – 2 6min AMRAP: 12 Deadlifts BW/75% BW6 Barbell Push-Ups3 Over Box Jumps 24/20 RX+30/24″ MRX 20/18 REST

HERO WOD “HALL” 5 Rounds For Time: 3 Cleans 225/155lbs Run 200 meters20 Kettlebell Snatches 24/16kgs (10 each arm) REST 2min after each round U.S.

Clean & Jerk: 5 – 4 – 3 – 2 – 1 E2:30MOM OPEN WOD 20.4 For Time: (20 minute cap) 30 Box Jumps/Step-Ups 24/20″

JASON vs. FREDDY 2 by DB “JASON” 13min AMRAP:Buy-in Trick of 1000m Row / 2.5km Assault Bike Then 13 Sumo Deadlift High Pull 95/65 MRX

Bench Press E3MOM 10 – 20 – 5 – 2 – 1 “Good Luck” by DB5 Rounds For Time: 45 Double Unders15/10 Push-Ups RX+ Toes

For Max Load E2MOM x 14min 1 Clean (power or squat) to1 Front Squat to1 Shoulder to Overhead *a squat clean does not count as

Jumping “JT” For Time:126 Double Unders21 Handstand Push-Ups MRX 2/4″ Rise21 Ring Dips MRX Bar Dips 21 Push-Ups84 Double Unders15 Handstand Push-Ups MRX 2/4″ Rise

“KetlleBell Killed the Rocket Man” by DB For Time:10 Kettlebell Swings 24/16kgs RX+ 32/24kgs30 Goblet Squats 600m Rocket RUN15 Kettlebell Swings25 Goblet Squats500m Rocket ROW20

OPEN WOD 20.3 For Time: 21 Deadlifts 225/155 21 HSPU 15 Deadlifts 225/155 15 HSPU 9 Deadlifts 225/155 9 HSPU 21 Deadlifts 315/205 50′ Handstand

WOD Sprint Rounds 2min AMRAP 200m Row / 0.5k BikeMax Handstand Push-Ups or Shoulder to Overhead Rest 1min 2min AMRAP 200m Row / 0.5k BikeMax Hang Squat

Differing Deadlifts E2MOM Complete the following in any order and any load10 Regular Deadlifts – 10 Sumo Deadlifts – 10 Double KB Suitcase Deadlifts –

Bench Press 5min Build up *then* 2 Reps E2MOM x 10min REST 2min Class Tester *Max Time High Plank Hold* RX+ = 1 Push up

For Max Load E2MOM x 14min 1 Power Snatch to1 Overhead Squat to1 Hang Squat Snatch “New Opportunities” by DB For Time: 21 Power Snatch

CROSSFIT LINCHPIN TEST 9 5 Rounds For Time:50ft Handstand Walk MRX 5 Wall Walks 5 Squat Cleans 225/155 MRX 155/105 *REMINDER* We will be hosting

“The Climb & Fall” by DB For Time: 100 Double-Unders10 Handstand Push-Ups or 10 Shoulder to Overhead RX+ 8/4″ deficit 200m Run20 Dips Bar or Ring RX+ Ring Strict

OPEN WOD 20.2 20 Minute AMRAP of: 4 Dumbbell Thrusters 50/35 Ages 14-15 and 55+ 35/20 6 Toes To Bar 24 Double Unders Scaled ages

Back Squats & Lunges E2MOM 6 Back Squats – 6 Back or Front Rack Lunges 6 Back Squats – 6 Back or Front Rack Lunges 6 Back Squats –

Minute Drills w/30sec Rest/Transition1st min = Max Strict Handstand Push-Ups Rest 30sec 2nd min = Max Cal Row or Assault Bike Rest 30sec 3rd min = Max

Hang Power & Hang Squat Clean E2MOM 4 Hang Power Cleans – 3 Hang Squat Cleans 3 Hang Power Cleans – 2 Hang Squat Cleans

“The Christopher Columbus Chipper” by DBFor Time:-14 SDHP 95/65 RX+ 115/75 MRX 75/55-14 Hang Power Snatch-14 OHS-14 Barbell Push-Ups-500m Nina Row **Add cargo/wt**-14 Over Bar

“TOMMY V” For Time:21 Thrusters 115/75lbs MRX 85/60lbs12 Rope Climbs 15′ MRX 12 to 10′ or 9 to 15′ 15 Thrusters9 Rope Climbs 15′ MRX 9 to

Power Clean E2MOM 3 – 3 – 2 – 2 – 1 – 1 “The CHIEF is Dead” 5 x 4min AMRAPs: 3 Power Cleans

Ground To Overhead: 3 – 3 – 3 – 3 – 3 E2:30MOM OPEN WOD 20.1 10 Rounds For Time: 8 Ground to Overhead 95/65

**800m SPRINT For LeaderBoard! Team WOD #1 20min AMRAP: 200m Run (Partner A) – 200m Row (Partner B)20 Synchronized Kettlebell Swings15 Partner Passing WallBall Situps10

Thank you to our CrossFit Huntsville community for showing up and showing out for our annual Barbells For Boobs fundraiser! There were lots of weights

Build Up E2MOM Hang Squat Clean Thruster 3 – 2 – 1 Hang Power Snatch 3 – 2 – 1Squat Snatch 3 – 2 –

10min EMOM Death by Burpee Muscle-Ups or Burpee Chest or Bar Pull-ups or Burpee Pull-Up Challenge Min 1 = 1 Min 2 = 2 Min 3 = 3 **Once you Fail

“Reverse JACKIE” For Time: 30 Pull-ups50 Thrusters 45/35lbs 1000m Row Core Conditioning 2 Rounds NOT for Time, Constant Movement: 10 GHD Sit-Ups10 Hip Extension to

Barbells for Boobs “GRACE” For Time: 30 Clean & Jerk 135/95lbs MRX 95/65 (ground to shoulder to overhead) OR 2014 CF Games “Double Grace” For

Tempo Front Squats 3 reps x 4 sets E3MOMTempo 3sec down, 2sec pause in bottom, 1sec up, 4 sec pause at top/reset For Time: 400m

Deadlift build up E2:30MOM 8 – 5 – 3 – 2 – 1 – 1 6min AMRAP: 3 Deadlifts 315/215 RX+365/235 MRX 245/165 6 Barbell

Push Press to Push Jerks E3MOM 6 Push Press to 6 Push Jerks5 Push Press to 5 Push Jerks4 Push Press to 4 Push Jerks3

Power Clean (PC) Hang Power Clean (HPC) Build Up E2MOM 3 PC – 3 HPC – 2 PC – 2 HPC – 1 PC –

Bench Press & Dips E3MOM (both are completed in E3MOM; Ring or Bar Dips w/or w-out weight) 10 Bench & 10 Dips – 7 Bench &

“Icon 5 Benchmark” courtesy/credit to Icon Athlete 12min AMRAP: 2 Rope Climbs 15′ MRX 2 to 10 or 1 to 15′ 6 Deadlifts 275/185 MRX 225/1559 Box Jumps

Cluster Build Up E2MOM x 12min 1 Hang Split Clean Left Leg to 1 Hang Split Clean Right Leg to 2 Hang Squat Clean Barbell,

Based on CrossFit Games 2019 WOD 4 For Time: 400m Sprint 18 / 15 Bar Muscle-Ups MRX Chest to Bar .5km Assault Bike Rest 5min

Sumo Deadlift build up for 10 Rep Max E3MOM 10 – 5 – 2 – 1/3reps – 10rep max attempt 3 Rounds For Time:7 Sumo

Snatch (Hang, Power, Squat or Split) E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 15min AMRAP: 200m Row, Run or 0.5km

Tempo Back Squats & Front Rack Lunges E2MOM x 8 sets (4 sets each) 3 Tempo Back Squats(Tempo 3sec down, 2sec pause in bottom, 1sec

HERO WOD “Mr. JOSHUA”5 Rounds For Time: 400m Run30 GHD Sit-Ups MRX Ab-Mat Anchored 15 Deadlifts 250/170 MRX 185/125 SO1 Joshua Thomas Harris, 36, drowned

MainSite WOD 3 Rounds For Time:1,000-meter Row, Run or 2.5km Assault Bike 5 rounds of Strict Cindy MRX Cindy(1 round of Strict Cindy is 5 strict Pull-ups,

CrossFit Games Master’s WOD 2019 Based on Master’s WOD 5 For Time:800m Run MRX 400m30 Handstand Push-Ups MRX 20reps 2/4″ Rise 30 Thrusters 95/65 MRX

In 15 Minutes establish: 1RM weighted Chest to Bar Pull-up 1RM weighted Pull-Up (chinover bar) 1 set Unbroken Max Reps Strict Pull-ups (perform in order

E2MOM Buil Up Front Squat 6 – 3 – 1Shoulder to Overhead 4 – 2 – 1Overhead Squats 3 – 2 – 1 THE AIR

“A Girl Meets a Hero” by DB ” Annie Meets Jerry” For Time: 50 – 40 – 30 – 20 and 10 rep rounds of:

Crazy Cluster Build Up E3MOM Cluster 1 = 3 Shoulder to 0verhead – 5 Hang Clean – 7 Deadlifts Cluster 2 = 6 Deadlifts –

“TAYLOR” 4 Rounds For Time: 400m Run 5 Burpee Muscle-Ups**Wear a 20/14lb Vest if able** U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky,

Squat Snatch Build Up E2MOM 3 – 1 – 2 – 1 – 2 – 1 – 1 CF Games 2019 WOD 1 First Cut4

Team WOD For Time: Buy-in = 48 Calorie Row or Assault Bike (1 Athlete works 1 athlete holds bar top of deadlift, switch as needed)24 Deadlifts

Front Squat build up for 10 Rep Max E3MOM 10 – 5 – 2 – 1/3reps – 10rep max attempt 4min AMRAP: 12 WallBall Shots

12min EMOM Death by Muscle-Ups to Chest to Bar Pull-Ups to Pull-Ups DB Challenge =Min 1 = 1 Muscle-Up or C2B Pull-Ups or Pull-Ups Min 2 = 2 Muscle-Ups or C2B

Bench Press build up for 10 Rep Max E3MOM 10 – 5 – 2 – 1/3 – 10rep max attempt 9min AMRAP: 9/6 Barbell Push-Ups

HERO WOD “JOSHIE” 3 Rounds For Time:21 Dumbbell/Kettlebell Snatch Right Arm21 L Pull-Ups MRX Strict Pull-Ups21 Dumbbell/Kettlebell Snatch Left Arm21 L Pull-Ups MRX Strict Pull-Ups

“Me Love You Long Time Rev 1” by DB For Time: 16 Deadlifts 115/75 RX+ 135/95 MRX 95/651600m Run16 Handstand Push-Ups or 16 Shoulder to Overhead RX+

Push Press with Split Jerks E2:30MOM 5 Push Press – 3 Split Jerk – 3 Push Press – 2 Split Jerk – 2 Push Press

Team WODs Alternating Rounds: 6min AMRAP: 5 American Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 5 Kettlebell Goblet Squats 5 Russian Kettlebell Swings Rest 3min

Back Squat Waves E2:30MOM =5 – 3 – 24 – 2 – 1 “Saved by the Barbell” by CF HQ 3 Rounds For Max Reps

CF Games 2019 WOD 5 “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

CrossFit Games WOD 2010 For Time: 1200m Run 63 Kettlebell Swings 24/16kgs MRX 20/12 36 Pull-Ups MRX Ring Rows 800m Run 42 Kettlebell Swings 24

CrossFit Games WOD 2011 For Time:5 Muscle-Ups (ring) MRX Burpee Chest to Bar Pull-Ups10 Deadlifts 245/165 MRX 185/12515 GHD Sit-Ups MRX WallBall Sit-up 20/14 Sprint

Overhead Squat Waves E2:30MOM6 – 4 – 2 5 – 3 – 1 6min AMRAP: 800m Row / Run or 2k Assault Bike16 Overhead Squats 95/65 RX+

E2MOM Build Up Alternating Lifts 3 Hang Power Snatch – 3 Hang Power Clean 2 Hang Power Snatch – 2 Hang Power Clean1 Hang Power

“The Triplet Sprint Mile” by DB For Time: 600m Run 6 Ground to Overhead 155/105 RX+ 185/125 MRX 115/75 12 Handstand Push-Ups RX+ 6/4″ Deficit

“One Bar, One Path” by DB For Time: Path One 2 Rounds For Time: 10 Deadlifts 315/215 MRX 275/185 10 Overhead Squats 135/95 MRX 95/65

In 15min Build up to a Heavy Clean (power or squat or both) and Warm-up Doubles & Dips. “Double Up Elizabeth” by DB For Time:

8 Intervals For Time: 200m Run or Row or 0.5km Assault Bike3 Muscle-Ups (bar or ring) MRX 3 Chest to Bar Pull-Ups6 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise12

Snatch E2MOM 2 Power Snatch to 2 Overhead Squats2 Squat Snatch2 Power Snatch to 2 Snatch Balance 2 Squat Snatch1 Power Snatch to 1 Overhead

DeadLift Waves E2:30MOM6 – 4 – 2 5 – 3 – 1 16min AMRAP: 200m Run or ROW or 0.5k Assault Bike20 Deadlifts 155/105 RX+185/125 MRX 115/75 1 Rope

Build Up E2MOM Strict Press 3 – 2 – 1 Push Press 3 – 2 – 1 Shoulder to Overhead 3 – 2 – 1

Team 3min Challenge = Max Russian Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 *One athlete works, one in Low Plank, once athlete sets KB on

Cluster Build Up E2MOM x 10min 4 Deadlifts to 3 Hang Power Cleans to 2 Front Squats to 1 Shoulder to Overhead “Maintain the Momentum

HERO WOD “JOSH” For Time: 21 Overhead Squats 95/65 MRX 75/55 42 Pull-ups15 Overhead Squats30 Pull-ups9 Overhead Squats18 Pull-ups U.S. Army Staff Sgt. Joshua Hager,

E5MOM x 10min (2 rounds/rest remainder each) 400m Run30 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/1215 Toes to Bar 1 Round For Time: 400m Run

Deadlift E2MOM 3 – 1 – 2 – 1 – 1 CrossFit Games WOD 2008 5 Rounds For Time:5 Deadlifts 275/185 MRX 225/15510 Burpees (jump,

Bench Press Waves E2:30MOM 6 – 4 – 2 5 – 3 – 1 Team WOD: For Time:P1 Run 600m – P2 Row 600m/1.5k Assault

Hang Clean to Shoulder to Overhead E2MOM 3 – 1 – 2 – 1 – 2 – 1 “3rd Times a Charm” by DB 3min

Front Squat Waves E2:30MOM 6 – 4 – 2 5 – 3 – 1 12min AMRAP: 6 Kettlebell Goblet Squat to Step-Ups9 Kettlebell Swings 24/16kgs

Power Clean Build Up E2MOM 4 – 1 – 3 – 1 – 2 – 1 3 Rounds For Time:21 Power Cleans 135/95 RX+155/105 MRX

HERO WOD “JACK” 20min AMRAP: 10 Push Press 115/80 MRX 95/65 10 Kettlebell Swings 24/16kgs MRX 20/1210 Box Jumps 24/20″ MRX 20/18 U.S. Army Staff

HERO WOD “BERT” For Time:50 Burpees (jump onto a 45/25lb plate) 400m RUN100 Push-ups400m RUN150 Walking Lunges 400m RUN200 Air Squats 400m RUN150 Walking Lunges400m

Congratulations to CFHSV athlete Paul McCrary for an incredible performance at the 2019 Reebok CrossFit Games! Paul placed 7th WORLDWIDE in the Men’s 50-54 division.