Pull-Up/Muscle-Up & HSPU Training EMOM x 14 min Odd Min = 1-10 reps (based on ability) Ring Muscle-Ups, Bar Muscle-Ups, Chest to Bar Pull-ups, Pull-ups, Weighted,

SumoDeadlift E2:30MOM 8 – 8 – 5 – 4 For Time: 400m Run or Row or 1km Assault Bike 21 Sumo Deadlifts 225/155 RX+ 275/185 MRX 185/125 400m

2018 Online Qualifier Event 1: For Time: 4 Thrusters 135/95 MRX 95/65 1 Rope Climb 15’ 8 Thrusters 2 Rope Climbs 12 Thrusters 3 Rope Climbs OR 2018

Clean Build Up: E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 2018 Online Qualifier Event 2 4 Rounds For Time of: 25

EMOM Activator: 1st min: 200m/150m row 2nd min: 10/8 burpees 3rd min: 10 ball slams 4th min: rest repeat for a total of 2 rounds 2018 Online Qualifier Event 3 20 Minute

Weakness Work/Progression/Strength Training *Athlete makes 3 choices based on greatest weaknesses and choices each min, with a rest/adjustment on 4th min **List is not all inclusive, use

For Time: 400m Run 21 Handstand Push-Ups 15 Toes to Bar 9 Front Squats 135/95 RX+ 165/115 MRX 115/75 Rest 3min 400m Row 21 Wallball Shots

Squat Snatch E2MOM 2 – 2 – 2 – 1 – 1 – 1 – 1 “Tax Collector Cindy & the IRS” by DB 20 minute AMRAP: 1

Hang Power Cleans & Shoulder to Overhead Build Up E2:30MOM 3 – 3 – 2 – 2 – 1 – 1 4 Rounds For Time Of: 400m Run or 400m

“LUMBERJACK 20” Complete the following for time: 20 Deadlifts 275/185lbs MRX 225/155 Run 400m 20 Kettlebell Swings 32/24kgs MRX 24/16 Run 400m 20 Overhead Squats 115/75lbs

In 15 min Establish a 1 RM Weighted Chest to Bar Pull-Up and a 1 RM Weighted Pull-Up Master Qualifier Event 4 2014 For time: 100 Pull-ups 100

Deadlift E3MOM 8 – 8 – 5 – Max reps OR Master Qualifier Event 1 2016 15min to Establish a 1 rep Deadlift Master Qualifier Event 4 2015 21-15-9 reps

Team WODs 9min AMRAP: 12 Alternating Thrusters 95/65 RX+ 115/75 MRX 75/55 6 in Unison Barbell Push-Ups 16 Partner Passing Wallball Sit-ups 20lbs MRX 14lbs REST

Tester “Fast 50’s” by DB For Time: 50 Pull-Ups or 50 Chest to Bar Pull-ups Rest 2min 50 Handstand Push-ups or 50 Hand Release Push-ups Rest

Power Snatch – Overhead Squat – Squat Snatch Build Up E2MOM 3 PS – 3 OHS – 3 SS 2 PS – 2 OHS – 2

Clean (Power, Squat or Split) Build Up to Max E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 OR Master Qualifier Event 1

“Chest Pump” by DB 12 – 10 – 8 – 6 – 4 – 2 reps for: Power Clean 135/95 MRX 95/65 Ring Dips MRX Bar

Split Jerk Build Up to Max E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 OR 15min to Establish a 1 RM Shoulder

Thruster Build Up to Max E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 Master Qualifier Event 1 2016 21-15-9 reps for time

Sprint Rounds For Time: 75 Double Unders 25 Deadlifts 135/95 RX+155/105 MRX 115/75 5 Rope Climbs 15′ RX+ Legless MRX 10′ Rest 3 minutes 15 Over

Back Squat E3MOM 8 – 8 – 5 – Max reps For Time: 9 Overhead Squats 95/65 RX+ 115/75 MRX 75/55 200m Row or Run or 0.5km Bike

Bench Press E3MOM 8 – 8 – 5 – Max reps For Time: Buy In 400m Run Then 10 – 9 – 8 – 7 – 6 – 5 –

Hang Clean Build Up E2MOM 4 – 3 – 2 – 1 – 1 “A Fool’s CHOICE” by DB 5 Rounds For Time Of: Choose 1: -10 Back Squats 135/95

Happy Easter CrossFit Huntsville! All classes are canceled today.

“BARBARA” 5 rounds, each for time of: 20 Pull-ups 30 Push-ups (strict) 40 Sit-ups (ab-mat anchored) 50 Squats Rest exactly 3 minutes between each round. *Score is

“Cardio Collapse” by DB 4 Rounds For Time: 40 Double-unders or 40 Ski/Mogul Jumps (over barbell) 10 Deadlifts 225/155 MRX 185/115 400m Run or Row 40 Double-unders or 40 Ski/Mogul Jumps 400m

Overhead Squat & Squat Snatch E2MOM 5 Overhead Squats – 4 Squat Snatch 4 Overhead Squats – 3 Squat Snatch 3 Overhead Squats – 2

“HELEN” 3 Rounds For Time of: 400m Run 21 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 12 Pull-Ups RX+ C2B Rest 4 minutes “Finisher” For Time: 400m

Rowing, Over Rower Burpees & Handstand Push-ups E3MOM x 3 Rounds 200m Row or 0.5km Assault Bike or 200m Run 5 Over The Bar Burpees 10 Handstand Push-ups or Hand

Deadlift & Kettlebell Swings E3MOM 7 Deadlifts & 14 Kettlebell Swings 6 Deadlifts & 12 Kettlebell Swings 5 Deadlifts & 10 Kettlebell Swings 4 Deadlifts &

“JACKIE” For Time: 1000m Row 50 Thrusters 45/35lbs 30 Pull-ups REMINDER: We will be hosting The OPEN today at 1PM! We WILL have childcare. Open Gym is canceled.

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