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

Clean & Jerk E2MOM (Build up) 3 – 2 – 2 – 1 – 1 – 1 – 1 – 1 “Bob the Builder” by

Bench Press Drop Sets E3MOM 5 Sets 5 reps, immediately when finished, strip off to around half weight on bar and perform burn reps to

“ARNIE” With a Single KettleBell 32/24kgs For Time: 21 Turkish get-ups, Right arm 50 Kettlebell Swings MRX 24/16kgs 21 Overhead squats, Left arm 50 Kettlebell

E3MOM 6 Hang Power Clean to 5 Front Squats to 4 Push Press5 Hang Power Clean to 4 Front Squats to 3 Push Jerk4 Hang

DeadLift build up for 10 Rep Max E3MOM 5/10 – 5 – 2/3 – 1/2 -10rep max attempt **percents, are a guide, adjust as needed

Valentine’s Day WOD! (Couples/Partners/Friends of 2 or Maybe 3) Complete the following for time: – 10 sets (5 each valentine alternating) of 5 Thrusters (one

Alternating Lifts of Power Snatch to Hang Squat Snatch and Squat Snatch E2MOM 2 Power Snatch to 2 Hang Squat Snatch 2 Squat Snatch 2

Front Squat build up for 10 Rep Max E3MOM 5/10 – 5 – 2/3 – 1/2 -10 rep max attempt Main Site WOD 20min AMRAP:

“Fight Gone Wrong” by DB 3 Rounds for Total Reps/Calories: Min 1 = Wallball Shots 20/14 to 10/9′ MRX 20/10 to 9′ REST 30sec Min

“Half Run Hidalgo” For time: Run 1 mile Rest 2min 20 Squat Cleans 135/95 MRX 95/6520 Box Jumps 24/20″ MRX 20/1820 Walking lunge steps with

Open WOD 18.2 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 Reps For Time

Alternating Split Jerk & Power Snatch Build Up EMOMsMin 1 = 3 Split Jerk Min 2 = 3 Power Snatch Min 3 = 3 Split

Team WOD For Time: 200m Run (Prt 1) – 200m ROW (Prt 2) 200m ROW (Prt 1) – 200m Run (Prt 2) 400m Run (Prt

20min EMOM Even Mins = DeadLifts 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 -1Odd Mins

Strict Press build up for 10 Rep Max E3MOM 5/10 – 5 – 2/3 – 1/2 -10 rep max attempt **percents, are a guide, adjust

“A Test” by DB For Time: 400m Run21 Pull-Ups9 Thrusters 135/95 RX+155/105 MRX 115/75 REST 2min Add/Drop Weight 400m Row15 Thrusters 115/75 RX+135/95 MRX 95/65

“FAT Amy” For Time:-50 Air Squats10 Burpees (1″ jump, clap hands over head) 40 Sit-ups10 Burpees30 Lunges (alt.)10 Burpees20 Kettlebell Swings 24/16kgs10 Burpees10m Bear Crawl10

Power Clean to Shoulder to Overhead Pyramids E2:30MOM 6 – 3 – 6 – 3 – 1 – 3 WOD “Punxsutawney Phil” by DB 12min

Back Squat build up for 10 Rep Max E3MOM 5/10 – 5 – 2/3 – 1/2 -10 rep max attempt 3min AMRAP: 6 Front Squats

1min AMRAP: Max Burpee Pull-Ups Rest 1min 1min AMRAP: Max Burpee Toes to Bar Rest 1min 1min AMRAP: Max Burpee Muscle-Ups (ring or bar) Rest

Power Snatch to Snatch Balance 2 – 2 – 2 EMOM Rest 2min/add wt Hang Squat Snatch 2 – 2 – 2 EMOM Rest 2min/add

Congratulations CFHSV! 2019 Big NASTI Second Place! Mary Helen Saunders: 160lb. snatch (1st Place) Tyler Layne: 255lb. snatch (2nd place tie) Melody Adair: 215lb. clean

“The Big Bear Complex” 15 min Achieve a 1RM Bear Complex: 1 Power Clean to1 Front Squat to1 Push Press or Jerk1 Back Squat to1

Tag Team Races (only one athlete working at a time; each team gets one Rower or A-Bike) 10min AMRAP: 200m Run (Partner 1) slap hands/switch

Push Press 1RM E2:30MOM 9 – 7 – 4/5 – 1/3 – 1 – 1 5 Rounds For Time:10 Shoulder to Overhead 135/95 RX+ 155/105

Alternating Front & Back Squats E3MOM 10 Back Squats – 10 Front Squats 5 Back Squats – 5 Front Squats For Time:50 Barbell Front Squats

Diane? / 18.4? / JT? by DB 18min AMRAP: 21 Deadlifts 225/155 MRX 185/11515 Handstand Push-Ups MRX Hand Release Push-Ups 11 Ring Dips MRX Bar

Hang Power Clean Build Up Max E2MOM 3 – 2 – 2 – 1 – 1 – 1 Sprint Sets For Time: 800m Run, Row or 2km

“The MLK Muscle-Up Mile ” by DB For Time: 805m Row Then10 – 8 – 6 – 4 – 2 – 1 Muscle-Ups (Ring) MRX

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

Cluster Build Up E2:30MOM 6 Sets/Attempts: 2 Power Cleans to 2 Front Rack Lunges (alt legs) to 2 Shoulder to Overhead 15min AMRAP: 72 Double

Power Snatch to Overhead Squats & Squat Snatch Max E2MOM 3 Power Snatch to 3 Overhead Squats – 2 Squat Snatches 2 Power Snatch to

Different Deadlift Build Up E2MOM 10 Barbell Deadlifts 10 Right Arm Right Leg KB Deadlifts 10 Left Arm Left Leg KB Deadlifts 5 Barbell Deadlifts

12 min Max Bodyweight Rep Training 3 min Max Handstand Push-Ups 1 min Rest3 min Max Ring or Bar Dips 1 min Rest 3 min

“Rev1 Filthy Fifties” For Time:50 Box Jumps 24/20″ MRX 20/18″50 Pull-ups MRX Jumping (wrist folds at bar) 50 Kettlebell Swings 24/16kgs MRX 20/12 50 Kettlebell

Back Squat 1RM E2:30MOM 9 – 7 – 4/5 – 1/3 – 1 – 1 **percents, are a guide, adjust as needed to hit a

Hero WOD “HANSEN” 5 Rounds For Time:30 KetlleBell Swings 32/24kgs MRX 24/16kgs 30 Burpees 30 GHD Sit-ups MRX 30 Ab-mat anchored Sit-Ups Marine Staff Sgt

Strict Press 1RM E2:30MOM 9 – 7 – 4/5 – 1/3 – 1 – 1 **percents, are a guide, adjust as needed to hit a

Alternating Sets of Power Clean & Hang Power Clean E2MOM *Goal is to add weight each set, multiple rep sets are TnG Power Clean 4

Snatches EMOM Power Snatch 6 – 4 – 2 EMOM Rest 2min/add wt Squat Snatch 4 – 3 – 2 EMOM Rest 2min/add wt Hang

Athletes Choice In 10min Achieve a Max Set of: Unbroken Muscle-Ups (bar or ring) OR Achieve a 1 RM Weighted Pull-Up OR Spend 10min working on Muscle-Ups The Australian

Front Squat 1RM E2:30MOM 9 – 7 – 4/5 – 1/3 – 1 – 1 For Time:10 Squat Cleans 135/95 RX+ 155/105 MRX 95/65 10

Bench Press 1RM E2:30MOM 9 – 7 – 4/5 – 1/3 – 1 – 1 3 Rounds For Time:400m Run or Row or 1km Assault Bike9 Knees to Elbows15

“Strict Tabata” by DB For Max Reps of Each Exercise: Tabata Strict Ring Pull-Ups MRX Bar Rest 2 minute/rotate Tabata Strict Ring Dips MRX Bar

Overhead Squats for 1RM E2:30MOM 9 – 7 – 4/5 – 1/3 – 1 – 1 13min Ascending AMRAP: 3 Overhead Squats 95/65 RX+ 115/75

Spend 5 minutes working on Thruster Technique Spend 5 minutes working on Pull-up Technique Benchmark WOD “FRAN” 21-15-9 Reps For Time: Thrusters 95/65lbsPull-ups

Build Up E2MOM Hang Split Snatch 5 – 3 – 1 – 1Split Clean 4 – 3 – 1 – 1 *Alternate feet & TnG

Deadlift for 1RM: E2:30MOM9 – 7 – 4/5 – 1/3 – 1 – 1For Time: 600m Run or Row or 1.5K Bike 21 Deadlifts 225/155

Happy New Year CrossFit Huntsville! All classes are canceled today.

“New Year’s Eve Nightmare 2” by DB For Time: 5 Squat Snatch 95/65 RX+ 115/80 MRX 75/55 10 Back Rack Lunges (Alt Stationary) 15 Handstand Push-Ups

“RYAN” 5 Rounds For Time: 7 Muscle-ups (Ring) MRX 7 Pull-Ups & 7 Dips 21 Burpees Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by

Alternating Bench Press & Hang Power Snatch Build Up E2MOM7 Bench Press – 4 Hang Power Snatch5 Bench Press – 3 Hang Power Snatch3 Bench

Tempo Deadlifts E3MOM 5 Sets x 3 Reps **1sec Explode up – 3sec Hold/Isometric Squeeze – 4sec Down** Team WOD (1 Partner Works, 1 Rests) 16min AMRAP: 10

Push Press to Split Jerks E2MOM 4 Push Press to 2 Split Jerks 3 Push Press to 2 Split Jerks 2 Push Press to 1 Split

E6MOM for 5 TEST Events 800m Sprint/Run for time 1000m Row for time 75 Goblet Squats 32/24 or 24/16 or 20/12 for time 100 Kettlebell Swings 32/24 or 24/16 or 20/12 for time 75

Merry Christmas CrossFit Huntsville! All classes are canceled today.

DB’s Annual 12 Days of Christmas WOD! FOR TIME: 1 Power Snatch 95/65 MRX 75/55 2 Thrusters 3 Sumo Deadlift High Pulls 4 Barbell Push-Ups MRX Push-ups

Sumo-DeadLift E3MOM 5 x 5 “Sumo-Santa” by DB 3 RFT: 250m Sleigh Row 20 Sumo Deadlift High Pulls 95/65 RX+ 115/75 MRX 75/55 15 Big Belly Barbell Push-ups 10 Snowball

“The Jingle Bell Grinch” by DB For Time: 800m Run 80 Jingle Bell Swings 24/16kgs RX+ 30/24 MRX 20/12kgs 800m ROW 80 Double-unders 600m Run 60 Jingle Bell

Snatch Cluster EMOM x 4min: 1 Power Snatch to 1 Hang Power Snatch to 1 Overhead Squat REST 2min Snatch Cluster EMOM x 4min: 1 Power Snatch to

Power Clean E2MOM 4 – 3 – 2 – 1 – 1 E5MOM for 25min 500m Row or 1.3km Assault Bike 10 Power Cleans 135/95 RX+ 155/105 MRX 95/65 **Score is

Bench Press E3MOM 7 – 5 – 2 – 1 – 1 4 min AMRAP: 800m Run or Row or 2km Assault Bike Max Reps Burpee Box Jump Overs 24/20″ RX+ Clear

Front Squat & Back Squat E3MOM 5 Front Squat – 10 Back Squats 4 Front Squat – 8 Back Squats 3 Front Squat – 6

15 Minute Build Up 5 min Build Up Shoulder to Overhead 5 min Build Up Hang Power Clean 5 min Build Up DeadLift “The Equalizer” by DB For

E2MOM Build Up 6 – 4 – 2 Hang Split Snatch 5 – 3 – 1 Power Snatch “Splitting ISABEL with RANDY” by DB For Time: 15 Power

In 15 Minutes: Establish a 1RM weighted Chest to Bar Pull-up and a weighted Pull-Up (chin over bar) and 1 set Unbroken Max Reps Strict Pull-ups

“The Kitchen Sink” by DB For Time: 2 Rounds of Cindy: 5 Pull-ups – 10 Push ups – 15 Air Squats 35 Kettlebell Sumo Deadlift High

Tempo Front Squat E3MOM 5 Sets x 3 Reps **4 seconds down – 3 seconds hold/isometric squeeze – 1 second explode up** 21 – 15 – 9

10min EMOM HSPU Training Pick a number, try for 7 HSPU EMOM x 10min = 70 HSPU or Set an Achievable number and stick with it.