Hang Power Snatch & Hang Power Cleans E2MOM 3 Hang Power Snatch – 3 Hang Power Cleans 2 Hang Power Snatch – 2 Hang Power Cleans

Alternating Front Squats and Push Press E2:30MOM 6 Front Squats – 6 Push Press – 4 Front Squats – 4 Push Press – 2 Front Squats

Thruster Build Up (from rack) E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 11min AMRAP: 7 Thrusters 95/65 RX+ 115/75 MRX 75/55

“30/30 Chipper” by DB For Total Reps: Over Head Plate Lunges (alt/stationary) 45/35 MRX 35/15 Double-Under’s Muscle-Ups (ring or bar) MRX C2B Overhead Squats Handstand Push-ups

Push Press & Split Jerk E2MOM 7 Push Press – 2 Spilt Jerks 5 Push Press – 2 Split Jerks 3 Push Press – 1 Split

Back Squat E3MOM 10 – 7 – 4 – 2 6min AMRAP: Row 500m, Run 500 OR Assault Bike 1.2km then Max Rounds of: 12 WallBalls 20/14lbs 10/9 MRX 20/10

Hero WOD “HAVANA” 25 minute AMRAP: 150 Double-Unders 50 Push-ups 15 Power Cleans 185/125 MRX 135/85 Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo,

“The Feast of Saint Patrick” by DB For Time: 800m Gaelic Get Away Run 17 Green Goblet Squats 55/35 RX+ 70/55 MRX 45/25 17 Irish KB Swings

EMOM Activator: 1st Min: 12/10 calorie row or bike 2nd Min: 15 KBS 3rd Min: 10/8 over the bar burpees 4th Min: rest Repeat one more

For Total Reps: 0:00 – 5:00 = 800m Run to Max BB Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/55 or KB SDHP 5:00 –

Front Squats & Clean & Jerks E2:30MOM 5 Front Squats 5 Power Clean & Jerks 3 Front Squats 3 Squat Clean & Jerks 2 Front Squats

Rowing & Deadlifts E3MOM 500m Row – 7 Deadlifts 500m Row – 5 Deadlifts 500m Row – 3 Deadlifts 500m Row – 1 Deadlifts **Can sub Assault

Bench Press E3MOM 10 – 7 – 4 – 2 15 minute AMRAP: 21 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 5 Burpee Box Jumps 15 Ring Dips

20min Build up to a Heavy Squat Snatch and Work on/Warm-Up Muscle-Ups/C2B Pull-ups Athletes choice “Power Bar AMANDA” 9 – 7 – 5 Reps For Time: Bar Muscle-ups MRX

12 min to Achieve a 1RM Weighted Pull-up and a 1RM Weighted Dip 2min AMRAP: Run or Row 200m or A Bike 0.5km 10 HSPU Max Thrusters

OPEN WOD 18.3 RX For Ages 16-54: 2 Rounds For Time Of: 100 double-unders 20 overhead squats 115/80 Ages 14-15 and 55+: 75/55 100 double-unders 12 ring

Hang Power Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 1 13min Build Up AMRAP: 25 Hang Power Snatch 75/55 RX+ 95/65 MRX

Sumo Deadlifts & Deadlifts E2:30MOM 7 Sumo Deadlifts – 6 Deadlifts 5 Sumo Deadlifts – 4 Deadlifts 3 Sumo Deadlifts – 2 Deadlifts 9min AMRAP: 7

“Tabata Something Else” Tabata Pull-Ups Tabata Push-ups Tabata Squats Tabata Sit-ups OR “Big Dawg Tabata” by DB Tabata C2B Pull-Ups Tabata Hand Stand Push-ups Tabata Goblet Squats 24/16kgs Tabata

Bench Press E3MOM 10 – 6 – 4 – 2 – 10 For Time: 25 Shoulder to Overhead 115/75 RX+ 135/95 MRX 95/65 25 Toes to Bar Rest

OPEN WOD 18.2 and 18.2A For Time With a 12 Minute Cap: 1 – 2 – 3 – 4 – 5 – 6 – 7 –

For Time: 21 Kettlebell Swings 24/16 RX+ 30/24 MRX 20/12 11 Box Jumps 24/20 RX+ 30/24 MRX 20/18 2 Rope Climbs 15′ MRX 10′ 200m Run OR 200m

Snatch Waves (Power or Squat) E2MOM 2 – 2 – 1 / 2 – 2 – 1 / 2 – 2 – 1 3min AMRAP: 21 Wallballs 20/14lbs

Single Leg Deadlifts E2MOM R Leg 9 reps – L Leg 9 reps R Leg 6 reps – L Leg 6 reps R Leg 3 reps

Cluster Build Up E2:30MOM 2 x 3 Hang Clean to 3 Front Squats to 3 Shoulder to Overhead 2 x 2 Hang Clean to 2 Front

“Heroes Hand MICHAEL & SHAM” 5 Rounds For Time Of: Run 600 meters 25 Hip or Back Extensions 25 Sit-ups (ab-mat anchored) 11 Bodyweight Deadlifts In honor of

Snatch Complex Build Up E2MOM x 7 sets 1 Power Snatch to 1 Hang Split Snatch to 1 Squat Snatch For Time: 21 Hang Split Snatch (alt feet)

2018 CrossFit Games OPEN WOD 18.1 RX: For Men and Women ages 16-54… Complete as many rounds as possible in 20 minutes of: 8 Toes To Bar

“Teammate Terrible Twos” by DB 2 minute AMRAPs = (1st min Partner 1 Works; 2nd min Partner 2 works) 2 min AMRAP: Barbell Burpee to Deadlift 185/125 RX+225/155

For Time: “The Sprint Run/Row Mile or 4km Bike” 400m Run Rest 1min 200m Run Rest 1min 400m Run Rest 1min 200m Run Rest 1min 400m

Clean & Jerks E2MOM 3 – 2 – 2 – 1 – 1 – 1 – 1 – 1 “Bob the Builder” by DB 16min Build Up AMRAP: 10 Clean

Bench Press Drop Sets E3MOM x 5 Sets 5 reps – immediately when finished: Strip off to around half weight on bar and perform burn reps

“Dropped Lung” by DB For Time: Run 400m 25 Thrusters 75/55lbs MRX 45/35lbs Run 400m 25 Burpees Run 400m 25 Thrusters 75/55lbs MRX 45/35lbs Run 400m 25

Strict Press Pyramids E2:30MOM 6 – 4 – 6 – 3 – 2 – 3 For Time: 2 Rounds of: 12 Front Rack Lunges (alt/stationary) 95/65 RX+ 115/75 MRX

Alternating Squat Snatch / Squat Clean & Jerk E2MOM 2 Squat Snatch – 2 Squat Clean & Jerk 2 Squat Snatch – 2 Squat Clean &

Sumo Deadlift Pyramids E2:30MOM 6 – 4 – 6 – 3 – 2 – 3 5 minute AMRAP of: 9 SDHP 95/65 RX+ 115/75 MRX 75/55 9 Bar

CFHSV’s Valentine’s Day WOD! In teams of 2 couples, partners, or friends, complete the following for time of: 10 Sets (5 each Valentine alternating) of 5 Thrusters one

Push Press Pyramids E2:30MOM 6 – 4 – 6 – 3 – 2 – 3 For Time: 12 Squat Cleans 135/95 MRX 95/65 9 Shoulder to Overhead 7

“Fight Gone Wrong” by DB 3 Rounds for Total Reps/Cals: Min 1 = Wallballs 20/14 to 10/9′ MRX 20/10 9′ REST 30sec Min 2 = Bar

HERO WOD “Mr. JOSHUA” 5 Rounds For Time Of: 400m Run 30 GHD Sit-Ups 15 Deadlifts 250/170 SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008

Overhead Squat Pyramid E2:30MOM 6 – 4 – 6 – 3 – 2 – 3 Open WOD 14.2 & 15.2 Every 3 minutes for as long as possible: From

Split Jerk Complex EMOM x 4 minutes 1 Split Jerk to 1 Split Push Press to 1 Split Jerk Rest 2 minutes Split Jerk E2MOM 2 – 2

Bench Press Pyramids E2:30MOM 6 – 4 – 6 – 3 – 2 – 3 9 minute AMRAP of: 9 Hang Power Cleans 115/75 RX+ 135/95 MRX 95/65

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

4 Hang Power Snatch EMOM x 3 min Rest 2 min / Adjust weights 3 Power Snatch EMOM x 3 min Rest 2 min / Adjust weights 2 Hang

Back Squat Pyramids E2:30MOM 6 – 4 – 6 – 3 – 2 – 3 6min AMRAP: 6 Squat Cleans 115/75 RX+ 155/105 MRX 95/65 3 Muscle-ups (ring/bar)

“Capoot” 100 Push-ups 800m Run 75 Push-ups 1200m Run 50 Push-ups 1600m Run 25 Push-ups 2000m Run Officer James Lowell Capoot, of the Vallejo Police Department, died

Power Cleans to Shoulder to Overhead Pyramids E2:30MOM 6 – 3 – 6 – 3 – 1 – 3 “Punxsutawney Phil” by DB 12 minute Ascending AMRAP: 1 Hand

“Cupid’s Climb” by DB For Time: 1200m Run or Row or 3km Assault Bike 3 Rope Climbs 15′ MRX 10′ 30 Toes to Bar Rest 3 min

**Athlete has 3 Choices Today Open WOD 16.4/17.4 13 minute AMRAP of: 55 Deadlifts 225/155 MRX 185/125lbs 55 WallBalls 20/14 10/9′ MRX 20/10 9′ 55 Calorie ROW 55

CONGRATULATIONS CrossFit Huntsville!! 2018 Big NASTI Champs!!! Mandee Stearns: 155lb Snatch (1st place tie) Tyler Layne: 265lb Snatch (2nd place) Melody Adair: 185lb Clean &

HERO WOD “FALKEL” 25min AMRAP: 8 HSPU MRX 2/4″ rise 8 Box Jumps 30/24″ MRX 24/20″ 1 Rope Climb 15′ MRX 10′ U.S. Army Staff Sgt. Chris Falkel,

Come support our CrossFit Huntsville Team at The Big NASTI Weightlifting Competition today as they compete to defend our 2017 title! CrossFit Protocol, Decatur —

Come support our CrossFit Huntsville Team at The Big NASTI Weightlifting Competition this Saturday, January 27th as our 2018 Team competes to defend our 2017

Front Squat E3MOM 10 – 10 – 10 For Time: 9 Front Squats 95/65 RX+115/75 MRX 75/55 10 Front Rack Lunges (stationary, alternating) 200m Run or 0.5km Bike

For Time: 50 KBS 24/16kgs RX+ 30/24kgs MRX 20/12kgs 25 Burpee Box Jump Overs 24/20″ MRX Step-ups Okay 1 Rope Climb 15′ MRX 10′ 40 KBS

Hang Power Snatch E2MOM 3 – 2 – 1 – 1 – 1 For Time: Run 200m 15 T2B Rest 1 minute 50 Doubles 15 WallBall Sit-ups 20/14

Clean & Jerk Cluster E2:30MOM x 6 sets 1 Squat Clean to 1 Hang Power Clean to 1 Push Press to 1 Split Jerk 12 minutes (For

HERO WOD “JARED” 4 Rounds For Time: Run 800m 40 Pull-ups 70 Push-ups U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned

Power Snatch E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 CrossFit Open WOD 16.3 7 minute AMRAP: 10 Power Snatches 75/55 3

Bench Press E3MOM 10 – 10 -10 – 10 4 Rounds For Time: 5 Deadlifts 255/175 RX+ 295/205 MRX 205/135 10 Barbell Push-Ups RX+ 15 Barbell Push-ups 5

EMOM Activator: 6 minutes 1st min: single unders or double unders 2nd min: KBS 3rd min: rest, then repeat Split Jerk E2MOM 4 – 3 – 2 –

Back Squat E3MOM 10 – 10 – 10 For Time: 3 Rounds of: 7 Chest to Bar Pull-ups 7 Over Head Squats Then 500m Row or 1.2k Bike Rest 2

Presses & HSPUs E3MOM 7 Strict Press Max HSPUs in one set (Strict) 6 Push Press Max HSPUs in one set (Strict or Kip) 5 Shoulder

“The MLK Muscle-Up Mile” by DB For Time: 805m Row Then 10 – 8 – 6 – 4 – 2 – 1 Ring Muscle Ups MRX Burpee

“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 off

4 Rounds for Time: 400m Run 25 Russian KettleBell Swings 24/16 RX+ 30/24 MRX 20/12 15 Strict Hand Stand Push-Ups or 15 Strict Press 75/55 RX+

Squat Snatch E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 CrossFit Open WOD 17.3 Prior to 8:00, complete: 3 Rounds of: 6 Chest to

Clean & Jerks (Squat or Power) E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 “Taking Turns” by DB 20 Min AMRAP: Team WOD**

Sumo Deadlift E3MOM 8 – 5 – 3 – 1/2 – 1 – 1 – 1 For Time: Run 200m or Row 200m or Assault Bike .5km 15

Bench Press Max E3MOM 8 – 5 – 3 – 1/2 – 1 – 1 – 1 “JT” 21 – 15 – 9 Reps for Time of: Hand Stand

Front Squat Max E3MOM 8 – 5 – 3 – 1/2 – 1 – 1 – 1 10 min AMRAP 30 WallBall Shots 20/14lbs 10/9′ MRX 20/10 9′

Hang Clean & Jerk E2MOM 3 – 2 – 1 – 1 – 1 Master and Teen CrossFit Games WOD 2015 “Double Hanger” 3 Rounds for Time of: 100 Double

Hang Squat or Hang Power Snatch E2MOM 3 – 3 – 2 – 2 – 2 – 2 15 minute AMRAP of: 40 Over the Bar Burpees 40

“Francy” by DB For Time: 400m Row or 1K Bike 21 Thrusters 95/65 RX+ 115/75 MRX 75/55 21 Pull-ups RX+ Chest to Bar 400m Row or 1K

Deadlift Max E3MOM 8 – 5 – 3 – 1/2 – 1 – 1 – 1 For Time: 100 Double Unders 10 Deadlifts 255/175 RX+ 275/185 MRX 205/135

Strict Press Max E3MOM 8 – 5 – 3 – 1/2 – 1 – 1 – 1 6 min AMRAP 6 Hang Power Cleans 95/65 RX+ 115/80 MRX

Back Squat Max E3MOM 8 – 5 – 3 – 1/2 – 1 – 1 – 1 For Time: 400m Row OR 150 Double Unders 20 KBS 24/16kgs

Happy New Year CrossFit Huntsville! All classes are canceled today. REINDER: We are closed Sunday, December 31st and Monday, January 1st in celebration of the New Year!

Happy New Year’s Eve CrossFit Huntsville! All classes are canceled today. REINDER: We are closed Sunday, December 31st and Monday, January 1st in celebration of the New

E2MOM x 5 sets: 2 Squat Snatch, Build Up “New Year’s Eve Nightmare 2” by DB 5 Squat Snatch 95/65 RX+ 115/80 MRX 75/55 10 Back Rack

10 minutes to build up and work on Single Leg Deadlifts and Muscle Ups 6 min AMRAP Buy In: 400m Run 3 Ring Muscle Ups or 6

Cleans & Shoulder to Overhead E3MOM 3 Power Cleans to 3 Shoulder to Overhead 3 Hang Squat Cleans to 3 Shoulder to Overhead 2 Power Cleans to

Back Squat = 6 – 5 – 2 – 2 – 1 E3MOM 2 Rounds For Time: -400m RUN – 10 Front Squats 155/105 RX+ 185/125

5 minute AMRAP of: -200m Run -20 Hand Release Push-ups feet on Plate RX+ 20 Clapping Push-ups feet on plate -200m Run -Max Burpees to

Merry Christmas CrossFit Huntsville! All classes are canceled. HOLIDAY SCHEDULE Friday, December 22nd: CFHSV’s Annual “12 Days of Christmas” WOD! Regular schedule Saturday, December 23rd: Regular schedule Sunday,

Merry Christmas Eve CrossFit Huntsville! All classes are canceled today. HOLIDAY SCHEDULE Friday, December 22nd: CFHSV’s Annual “12 Days of Christmas” WOD! Regular schedule Saturday, December 23rd: Regular

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

DB’s Annual 12 Days of Christmas WOD! FOR TIME: -1 Power Snatch 95/65 MRX 75/55 -2 Thrusters 95/65 MRX 75/55 -3 SDHP 95/65 MRX 75/55 -4

Snatch Cluster: EMOM x 4 sets: 1 Hang Power Snatch to 1 Squat Snatch Alternating Snatches E2MOM x 6 sets: Set 1: 2 Hang Power Snatch Set 2:

Bench Press = 6- 5 – 2 – 2 – 1 E3MOM 21 minute AMRAP of: -21/18 calorie Row or 21/18 calorie Bike -15 HSPU or

Deadlift = 6 – 5 – 2 – 2 – 1 E3MOM 4 minute AMRAP of: – 3 Deadlift 305/210 RX+ 365/240 MRX 255/125 -12 Rower

In 15 Minutes establish a 1 RM weighted Pull-up (chin over bar) and a 1RM weighted Dip. or Work on Strict Pull-up and Strict Dips or Kipping

Sumo-DeadLift: 5 x 5 E3MOM“Sumo-Santa” by DB 3 Rounds For Time Of: -250m Sleigh Row -20 SDHP 95/65 RX+ 115/75 MRX 75/55 -15 Big Belly Barbell

EMOM Activator for 6min 1st min = 30 sec Lateral Over Bar Burpees, 30 sec rest 2nd min = 30 sec Hang Muscle Cleans 45/35 or

“The Kitchen Sink” by DB For Time: -2 Rounds of Cindy (5 Pull-ups-10 Push ups-15 Air Squats) -35 KB SDHP 24/16 RX+ 32/24 MRX 20/12 -Run 400m

Back Squat = 6 – 5 – 3 – 2 – 2 E3MOM 5 Rounds For Time Of: -5 Hang Power Snatch 125/85 RX+ 155/105 MRX

1 Set of Max Unbroken HSPU Strict Press & Push Press = E2:30MOM -6 Strict Press – 6 Push Press – 4 Strict Press – 4 Push

Cleans & Cluster E2MOM -6 TnG Power Cleans -6 Hang Squat Cleans -3 Clusters of 1 Power Clean to 1 Hang Squat Clean -4 TnG Power