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

Marine Corps Birthday WODs “T” 5 Rounds For Time: 100 meter Sprint Run or Row 10 Squat Clean Thrusters 115/75 MRX 85/60 15 Kettlebell Swings 32/24kgs MRX

Split Jerk Build-Up E2MOM 3 – 2 – 1 – 1 – 1 – 1 16min AMRAP: 40 Double Unders 3 Shoulder to Overhead 165/115 RX+ 205/135 MRX

Team WOD #1 (In Teams of 2-3) 2min AMRAP: Partner A – Max Cal Row / Assault Bike Partner B – Max DB Snatches (alt) 50/35lbs Rest

Deadlifts & Back Squats E2MOM 7 Back Squats – 7 Deadlifts 5 Back Squats – 5 Deadlifts 3 Back Squats – 3 Deadlifts 2 Back Squats

Bench Press & Dips E3MOM 10 Bench Press & 10 Dips 7 Bench Press & 7 Dips 5 Bench Press & 5 Dips 3 Bench Press

Hang Power Snatch EMOM 3 – 2 – 1 Rest 2min/add weight Hang Power Clean EMOM 3 – 2 – 1 Rest 2min/add weight Hang Squat Snatch EMOM 2 – 1 –

“Diane Dating Elizabeth” by DB For Time: 21 Power Cleans 135/95 RX+ 155/105 MRX 95/65 21 Hand Stand Push-Ups RX+ 6/4″ deficit MRX 2/4″ Rise 15

Build Up E2:30MOM 6 Back Squats 5 Front Squat 4 Overhead Squats 3 Overhead Squats 2 Front Squats 1 Back Squat For Time: 100 Double-Unders 10 Overhead Squats

Barbell Shoulder to Overhead Build Up E2MOM 10 Strict Press 6 Push Press 4 Push Jerks 1 Split Jerk 3 Split Jerks 2 Split Jerks

Power Pyramid Cluster E2MOM 1 Power Clean to 1 Hang Power Clean 2 TnG Power Cleans to 2 Hang Power Cleans 3 TnG Power Cleans to

JASON vs. FREDDY 2 by DB “JASON” 13min AMRAP: Buy-in Trick of 1000m Row / 2.5km Assault Bike Then 13 Sumo Deadlift High Pulls 95/65 MRX 75/55 13 Thrusters

“The Climb & Fall” by DB For Time: 100 Double-Unders 10 Handstand Push-Ups RX+ 8/4″ deficit or 10 Shoulder to Overhead 135/95 RX+ 165/115 MRX 95/65 200m Run

Snatches E2MOM 2 Power Snatches to 2 Overhead Squats 2 Squat Snatches 2 Hang Power Snatches to 2 Snatch Balance 2 Squat Snatches 1 Power Snatch

“GI JANE” 100 Burpee Pull-Ups for Time “RAMBO” by DB 100 Burpee Chest to Bar Pull-Ups for Time “GEN Patton” by DB 50 Burpee Muscle-Ups for Time

Barbells for Boobs “GRACE” For Time: 30 Clean & Jerk 135/95lbs MRX 95/65 OR 2014 CF Games “Double Grace” For Time: 60 Clean & Jerk 135/95lbs MRX 95/65 OR “Heavy Grace” For Time:

“Teamwork Total” 10min Establish a 1RM Deadlift 10min Establish a 1RM Bench Press 10min Establish a 1RM Back Squat 10min to Establish a 1RM Snatch *Work in

1min AMRAP: Max Burpee Pull-Ups Rest 1min 2min AMRAP: 200m Row/Run/0.5km Assault Bike & Max Handstand Push-ups Rest 1min 3min AMRAP: 400m Run/Row/1km Assault Bike & Max Ring Muscle-Ups or Chest to

Front Squats & Squat Cleans E2:30MOM 6 Front Squats – 4 Hang Squat Cleans 4 Front Squats – 3 Squat Cleans 2 Front Squats –

Bench Press E3MOM 7 – 5 – 3 – 2 – 1/2 Sprint Sets For Time: 200m Row or 0.5km Assault Bike 20 Handstand Push-Ups or 5 WallWalks or 50′ Handstand Walk Rest 2min

10min Build Up to: Max Set of Unbroken TnG Power Clean to Shoulder to Overhead 115/75 RX+ 135/95 MRX 85/60 *Bar can NOT rest on ground, in

“CHRISTINE” 3 Rounds For Time: 500m Row 12 Deadlifts Bodyweight / 75% Bodyweight 21 Box Jumps/Step-ups 24/20″ Our Annual Barbells For Boobs event is Saturday, October

TriFecta Build-Up 5min to build up to a Heavy Hang Snatch 5min to build up to a Heavy Thruster 5min to build up to a Heavy

Sumo Deadlifts and One Leg Deadlifts E2:30MOM 10 Sumo Deadlifts – 5 Left & 5 Right Leg Deadlifts 8 Sumo Deadlifts – 4 Left & 4

Minute Drills w/30sec Rest/Transition 1st min = Max Strict Handstand Push-Ups – Rest 30 seconds 2nd min = Max Calories Row or Assault Bike – Rest

Team WOD #1 (In Teams of 2) 11min AMRAP: Max Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 Max Double Unders Max Calorie Row or Assault Bike **

Back Squats & Clean & Jerks E2:30MOM 7 Back Squats – 4 Clean & Jerks 5 Back Squats – 3 Clean & Jerks 3 Back

Deadlift E3MOM 6 – 4 – 3 – 5 – Max Reps “1 Deadly Mile” by DB For Time: 10 Deadlifts 400m Run 10 Deadlifts Rest 1min 10

“Amanda or Elizabeth??” For Time: 9 Muscle-ups MRX Chest to Bar Pull-ups 9 Squat Snatch 135/95 MRX 95/65 21 Squat Cleans 21 Ring Dips MRX Bar

“GLEN” For Time: 30 Clean & Jerks 135/95 MRX 95/65 1 Mile Run MRX 1200m 10 Rope Climbs 15′ MRX 10 to 10′ or 5 to 15′ 1 Mile

Snatches E2MOM 1st Set = 1 Power Snatch to 1 Overhead Squat 2nd Set = 2 Hang Power Snatch to 1 Snatch Balance 3rd Set =

Front Squat E3MOM 6 – 4 – 3 – 5 – Max Reps 10min AMRAP: 2 Squat Cleans 145/100 RX+ 185/125 MRX 115/75 3 Fronts Squats 4 Hang

Bench Press E3MOM 6 – 4 – 3 – 5 – Max Reps 3 Rounds For Time: 21 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 15 Hand Release

“E3MOM Metabolic Madness” by DB: *Athletes can pick order of exercises, but must perform all 8 exercises* **Only rest is remaining time of E3MOM** 250m Row 250m