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.

Cluster Build Up E2MOM x 14 minutes 1 Split Clean Left Leg to 1 Split Clean Right Leg to 2 Hang Power Cleans 11min AMRAP: 3 Ring Muscle-Ups

Tempo Back Squat E3MOM 5 Sets x 3 Reps **4 seconds down – 3 second Hold/Isometric Squeeze – 1 second Explode up** “Dropped Lung” by DB For Time: Run

“Nancy Sprints, Rows & Jumps” by DB 5 Rounds For Time: 400m Row or 1km Assault Bike 15 Overhead Squats 95/65 RX+ 115/75 MRX 75/55 10 Box Jumps

15 Minute Build Up: 6min Build Up Squat Snatch 5min Build Up Hang Squat Clean Thruster 4min Build Up Clean & Shoulder to Overhead 5min AMRAP: 5 Rounds

For Time: 400m Run 25 Kettlebell Sumo Deadlift High Pulls 24/16kgs RX+32/24 MRX 20/12 150′ Bear Crawl RX+ 50′ Handstand Walk MRX 100′ 400m ROW or 1km Assault

Bench Press E3MOM 10 – 10 – 10 – Max Reps – Max Reps Team WOD 15min AMRAP: 10 Deadlift (Partner 1) – Deadlift Hold (Partner 2) 5

10min EMOM Pull-Up Training Pick a number, try for 10 Pull-Ups EMOM x 10 minutes = 100 Pull-Ups or set an achievable number to stick with.

Build Up E2MOM Back Squat 6 – 4 – 2 Front Squat 5 – 3 – 1 Overhead Squat 3 – 2 – 1 2 Rounds For

E2MOM Build Up Strict Press 6 – 4 – 2 Push Press 5 – 3 – 1 Power Jerk 3 – 2 – 1 4min AMRAP: 3

“Annie Addicted to KettleBells 2” by DB For Time: 50 Russian Kettlebell Swings 24/16kgs RX+ 30/24 MRX 20/12 50 Double Unders 50 Sit-ups ab-mat Anchored RX+ GHD

“BERT” For Time: 50 Burpees (jump to a 45/25lb plate) 400m Run 100 Push-Ups 400m Run 150 Walking Lunges, alternating 400m Run 200 Air Squats 400m

Hang Clean & Jerk Build-Up E2:30MOM 1 Hang Squat Clean & 3 Split Jerks 2 Hang Squat Cleans to 2 Split Jerks 3 Hang Squat Cleans

Deadlifts & Back Squats Build-Up E2MOM 4 Deadlifts – 4 Back Squats 3 Deadlifts – 3 Back Squats 2 Deadlifts – 2 Back Squats 1

Power Snatch & Hang Power Snatch Build-Up E2MOM 3 Tng Power Snatches – 3 Hang Power Snatches 2 Tng Power Snatches – 2 Hang Power Snatches

“Metabolic Madness 2” by DB E3MOM *Athletes can pick order of exercises, but must perform all 7 exercises* **Only rest is remaining time of E3MOM** 250m

“HAMMER” 5 RFT: 5 Power Cleans 135/95 MRX 95/65 10 Front Squats 5 Jerks 20 Pull-Ups MRX Ring Rows Rest 90sec between each Round U.S. Army First Sergeant

HERO WOD “TERRY” For Time: 1 Mile Run 100 Push-ups 100 Meter Bear Crawl 1 Mile Run 100 Meter Bear Crawl 100 Push-ups 1 Mile Run Drug Enforcement

“Team Turkey Time” by DB For Time: 400m Turkey Run/Carry (team carries 1 WB) 30 Alternating Partner Hand Release Push-Ups RX+ Handstand Push-Ups 30 Turkey Tosses, Partner

Happy Thanksgiving All Classes Cancelled Thanksgiving Week Schedule! Thursday, November 22nd: Closed — Happy Thanksgiving! Friday, November 23rd: TWO classes only at 915AM and 1030AM. We WILL have

“Bring Sally Up” Squats 135/95 – 115/75 – 95/65 – 75/55 (or use a weight that you can do 20 reps unbroken) Start with bar on back;

Roxanne Song Warm-up *Every time they say Roxanne perform a burpee. “Nikoleta” by DB 3min AMRAP: Run or Row 400m Max Reps Ring Muscle-Ups MRX Max Chest to

Sumo Deadlifts E3MOM 7 – 5 – 3 – 2 21 – 15 – 9 – 6 – 3 Reps For Time of: Sumo Deadlifts 185/125 RX+225/155 MRX

HERO WOD “JENNIFER” 26min AMRAP: 10 Pull-Ups 15 KettleBell Swings 24/16kg 20 Box jumps 24/20″ Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013,

DBs 5×5 E5MOM Each 5 min For Time: 400m Run 15 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 10 Kettlebell Goblet Step-Ups 24/20″ MRX 20/18″ Rest Remainder Of

Cluster Build Up E2MOM for 14min 1 Power Clean to 1 Hang Power Clean to 1 Hang Squat Clean 6min AMRAP: 3 Power Cleans 135/95 RX+ 185/125 MRX

Bench Press & Push Press E2MOM 7 Bench Press – 3 Push Press 5 Bench Press – 2 Push Press 3 Bench Press – 1

“Motor Malfunction” by DB For Time: 1200m Run / Row or 3km Assault Bike 2 Rope Climbs 15′ MRX 1 to 15 or 2 to 10′ 50 Russian Kettlebell Swings 24/16kgs

Front Squats & Squat Snatches E2MOM 7 Front Squats – 2 Squat Snatches 5 Front Squats – 2 Squat Snatches 3 Front Squats – 1 Squat

Cluster Build-Up E2MOM 3 Deadlifts to 2 Hang Clean (squat or power) to 1 Shoulder to Overhead 1 – 1 – 1 – 1 – 1

Veterans Day WOD “BULGER” 10 Rounds For Time: Run 150 meters MRX 100 meters 7 Chest to Bar Pull-ups MRX 7 Pull-Ups 7 Front Squats 135/95lbs MRX