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.

Sumo-Deadlift Waves E2:30MOM 6 – 4 – 2 5 – 3 – 1 TEAM WOD 3 Rounds For Time: Partner 1 ROWS 400m Partner 2

10min Build Up to: 1RM DB/KB Snatch Each Arm and / or Turkish Get Up For Time:50 Russian Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12

Back Squat Waves E2:30MOM 6 – 4 – 2 5 – 3 – 1 E3MOM x 6min (2 rounds/ rest remainder each) 400m Row or 1km Assault Bike5

Hang Snatch Waves E2MOM 4 – 2 – 1 – 1 3 – 2 – 1 – 1 10-9-8-7-6-5-4-3-2-1 Reps For Time: Hang Snatch 115/75

HERO WOD “JORGE” For Time:30 GHD Sit-ups MRX WallBall Sit-ups 20/14 15 Squat Clean 155/105 MRX 115/7524 GHD Sit-ups MRX WallBall Sit-ups 12 Squat Clean18

3 Rounds, Each For Time: 400m Run, ROW or 1km Assault Bike21 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 15 Kettlebell Goblet Squats 9 Handstand Push-Ups RX+

Bench Press E3MOM 6 – 4 – 2 – 3 – 4 – Max reps 12min AMRAP 12 Hang Power Cleans 115/75 RX+ 135/95 MRX

Thruster Build Up E2MOM 3 – 1 – 2 – 1 – 1 For Time: 5 Thrusters 115/75 RX+ 135/95 MRX 95/65 10 WallBall Sit-ups

“Dead Dawgs” by DB 2min AMRAP: 5 Deadlifts 225/155 RX+275/185 MRX 185/125 5 Over the Bar Burpees Rest 2min 2min AMRAP: 10 Russian Swings 24/16

Power Clean & Shoulder to Overhead – Hang Power Clean & Shoulder to Overhead E2MOM 4 Power Clean & Shoulder to Overhead 4 Hang Clean

Squats E2MOM Overhead Squat 5 – 3 – 1 Front Squat 4 – 2 – 1 Back Squat 3 – 2 – 1 **Build up

“VIOLA” 20min AMRAP: 11 Power Snatch 95/6517 Pull-Ups13 Power Cleans U.S. Army SSG Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan,

“The Running Chipper” by DB For Time: 200m Run10 Muscle-Ups Bar or Ring MRX Rupee Chest to Bar 200m Run20 Kettlebell Goblet Squats400m Run30 WallBall Sit-Ups 20/14lbs

Presses E2:30MOM 6 Strict Press – 4 Push Press – 2 Split Jerk 4 Strict Press – 2 Push Press – 1 Split Jerk 3

“McGHEE” 30min AMRAP: 5 Deadlifts 275/185lbs MRX 225/14513 Push-ups9 Box Jumps 24/20″ MRX 20/18″ Jump or Step-Ups Corporal Ryan C. McGhee, 21, was killed in

Snatch (Squat or Power) E2MOM 3 – 3 – 2 – 2 – 1 – 1 *work TnG on 3-2 rep sets* 12min Ascending AMRAP:

Cleans & Cluster E2MOM 6 TnG Power Cleans6 Hang Squat Cleans3 TnG Clusters of 1 Power Clean to 1 Hang Squat Clean 4 TnG Power

Bench Press E3MOM 5 – 5 – 3 – 5 – 2 18min AMRAP: 45 Handstand Push-Ups MRX Hand Release Push-Ups 45 Hang Power Snatch

“COFFLAND” For Time:Hang from a pull-up bar for 6 minutes **Each time you drop from the bar, perform*: 800m Run30 Push-ups (accumulate the 6min) U.S.

1 Round For Time:10 Power Cleans 115/75 RX+ 135/95 MRX 95/65 200m Run 10 Thrusters 50 Double Unders Rest 3min 2 Rounds For Time: 10

Deadlifts Double and Single Leg Build Up E2MOM 3 Deadlifts – 3 Right Leg Deadlifts – 3 Left Leg Deadlifts 2 Deadlifts – 2 Right

“Team Helen vs Team Karen” by DB For Time: P1 = 1 Round of Helen (400m Run – 21 Kettlebell Swings – 12 Pull-Ups) P2

Build Up E2MOM Push Press 6 – 4 – 2 – 1Push/Split Jerk 3 – 2 – 1 – 1 For Time:25 Strict Press 75/55

Front Squat E3MOM 5 – 5 – 2 – 2 – Max Reps 5min Ascending AMRAP of: 5 Hang Squat Cleans1 Ring Muscle Up MRX

Power Snatch E2MOM 5 – 4 – 3 – 2 – 1 – 1 For Time:21 Power Snatch 115/75 RX+ 135/95 MRX 95/6515 Bar Facing

“Big Sexy” HERO WOD 5 Rounds For Time:6 Deadlifts 315/215 MRX 225/1556 Burpees5 Cleans 225/155 MRX 155/1055 Chest to Bar4 Thrusters 155/105 MRX 115/754 Muscle-Ups

“EVA vs KELLY” by DB For Time: 800m Run30 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 30 Pull-ups MRX Ring Rows Rest 2min 400m Run30 Box

5min Build Up to a Heavy Shoulder to Overhead from floor 5min Build Up to a Heavy Front Squat from floor 5min Build Up to

Muscle Ups 1min Max Ring MUs – Rest 1 minute 1min Max Bar MUs – Rest 1 minute 1min Max Ring MUs – Rest 1

Strict Press E3MOM 5 – 5 – 2 – 2 – Max Reps 5min AMRAP: 5 Shoulder to Overhead 155/105 RX+ 185/125 MRX 115/75 5

“TRI-HELEN” by DB 3 Rounds For Time:400m Run (1 round) – 400m Row (1 round) 100 Doubles / 1km A-Bike (1 round) *Athletes Choice on

Back Squat E3MOM 5 – 5 – 2 – 2 – Max Reps 15min Ascending AMRAP of: 1 Bear Complex 145/100 RX+ 185/125 MRX 115/75

HERO WOD “WITTMAN” 7 Rounds For Time:15 Kettlebell Swings 24/16kgs MRX 20/1215 Power Cleans 95/65lbs MRX 75/55 15 Box Jumps 24/20″ MRX 20/18″ U.S. Army

Team WOD For Time: 1600m Run1200m ROW100 Double Unders75 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 50 Partner WallBall Sit-ups 20/14 MRX 14/10 40 Bar