“Running and Rowing Power ELIZABETH” For Time: -Run 400m -21 Power Clean 135/95 MRX 115/75 -21 Ring Dips MRX Bar Dips -Row 400m -15 Power Clean

Snatch Training E2MOM 3 Power Snatch 2 Hang Squat Snatch 3 Power Snatch to 2 Hang Squat Snatch 2 Power Snatch to 1 Hang Squat Snatch

“Funky Fours” 4min AMRAP: 4 Double Push-Up Burpees to a plate 8 Prisoner Air Squats Rest 2min 4min AMRAP: Row or Assault Bike for Calories Rest

In 10min achieve a 1RM weighted Chest to Bar pull-up and a weighted Pull-Up For Time: 600m Row or Run or 1.5km Assault Bike 30 Pull-Ups 30

Estabilsh a 1 RM Front Squat E2:30MOM 5 – 3 – 1 – 1 – 1 For Time: 10 – 9 – 8 – 7 – 6 –

Bench Press E2:30MOM 4 sets x 10 Reps 6min AMRAP: 3 Muscle-Ups (ring or bar) MRX 3 Chest to Bar Pull-ups 6 Barbell Push-ups MRX Push-ups 9 Power

“NANCY” 5 Rounds For Time: 400m Run 15 Overhead Squats 95/65 MRX 75/55 Core & Turkish Get-Up Development 10 Turkish Get-Ups Right Arm 1 set 10 Hip Extension

“WITTMAN” 7 Rounds For Time: 15 Kettlebell Swings 24/16 MRX 20/12 15 Power Cleans 95/65 MRX 75/55 15 Box Jumps 24/20″ MRX 20/18″ U.S. Army Sgt. Jeremiah

For Time: 1 Mile Run or Row or 4k Assault Bike 75 Wallballs 20/14lbs 10/9′ RX+ 11/10′ MRX 20/10 9′ 50 Pull-ups RX+ Chest to Bar

EMOM Activator x 12min 1st Min = 12/10 cal Row or 12/10 cal Assault Bike 2nd Min = 5-10 Deadlifts Build Up 3rd Min = 3-6

“Summer Solstice Chipper” by DB For Time: 21 Deadlifts 95/65 RX+ 115/75 MRX 75/55 21 Barbell Push-Ups MRX Push-Ups 21 American Kettlebell Swings 24/16kgs RX+ 32/24 MRX

Strict Press & Power Jerks E2MOM 7 Strict Press – 4 Power Jerks 6 Strict Press – 3 Power Jerks 4-5 Strict Press – 2 Power

Snatch Training E2MOM 1 Snatch High Pull to 1 Hang Power Snatch to 1 Power Snatch 1 Power Snatch to 1 Hang Power Snatch 1 Snatch

Clean Training E3MOM 2 Power Clean to 2 Hang Squat Clean to 2 Front Squat 2 Squat Clean to 2 Front Squat to 2 Hang Power

All classes canceled today. Happy Father’s Day CFHSV!

Thrusters & Weighted Pull-ups E2MOM 3 Thrusters – 3 Weighted Pull-Ups 2 Thrusters – 2 Weighted Pull-Ups 1 Thruster – 1 Weighted Pull-Up 1 Thruster

11min AMRAP: 9 Power Cleans 155/105 RX+ 185/125 MRX 125/85 13 WallBall Sit-ups 20/14 MRX 14/10 RX+ GHD 20/14 5 Double Push-Up Over Bar Burpees Bench

“LUMBERJACK 20” For Time: 20 Deadlifts 275/185 MRX 225/155 Run 400m 20 Kettlebell Swings 32/24 MRX 24/16 Run 400m 20 Overhead Squats 115/75 MRX 75/55 Run 400m

4min AMRAP: 10 Toes to Bar 12/10 Calorie Row or Assault Bike REST 4min 4min AMRAP: 10 Deadlifts Body Weight / 75% 12/10 Calorie Row or Assault Bike Deadlifts

Push Press & Split Jerks E2MOM 7 Push Press 4 Split Jerks 6 Push Press 3 Split Jerks 4-5 Push Press 2 Split Jerk 4-5 Push

10min AMRAP: 200 Row or Run or 0.5km Assault Bike (mix-up) 4 Over Bar Burpees 6 Overhead Squats 75/55lbs RX+ 95/65 MRX 55/45 8 Sumo Deadlift

9min Build-up Snatch (Power or Squat) to 9min Build-up Clean & Jerk (Power or Squat) “Isabel Jumping Grace” by DB For Time: 15 Snatch 135/95 RX+ 155/105 MRX 95/65 100

12min EMOM 1st min = 1-10rep Deadlifts 2nd min = 1-10rep Toes to Bar – Pull-ups 3rd min = 1-10rep Wallball Shots – Push-ups – Handstand

Power Clean to Hang Power Clean Build Up E2MOM 3 – 3 – 2 – 2 – 1 – 1 For Time: 200m Row or Run or 0.5km

EMOM x 3 minutes 3 Front Squat to 3 Push Press Rest 2min/add weight EMOM x 3 minutes 3 Pull-Ups to 3 Toes to Bar Rest 2min EMOM x 3 minutes 3

12min EMOM 1st min = 1-10rep Push Press – Handstand Push-ups 2nd min = 1-10cal Row – Run – Assault Bike 3rd min = 1-10rep Box

Snatch Training EMOM Power Snatch 2 – 2 – 2 Rest 2min/add weight Hang Power Snatch to Overhead Squat 2 – 2 – 2 Rest 2min/add wt Power &/or Squat

Based on Regional Event 3 2018 13min AMRAP: 6 Muscle-ups or 6 Burpee Chest to Bar Pull-ups 9 Handstand Push-ups or 9 Push Press 135/95 RX+ 36′ Handstand Walk MRX 95/65

“Reverse JACKIE” For Time: 30 Pull-ups 50 Thrusters 45/35lbs 1000m Row

Based on Regional Event 2 2018 For Time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Based on Regional Event 1 2018 6 Rounds For Time: 500m Row or 1.2km Assault Bike MRX 400m 50 Doubles MRX 40 600m Run MRX 400m Flexibility Development 2 x 20sec

Bench Press & Rope Climbs E2MOM 8 Bench Press – Rope Climbs 1 – 3 7 Bench Press – Rope Climbs 1 – 3 6

For Time: 600m Run or Row or 1.5Km Assault Bike 21 Push Press 95/65 RX+ 115/75 MRX 75/55 15 Overhead Squats 9 Over the Bar Burpees Rest 3min 100 Double

Squat Cleans E2MOM 4 – 3 – 2 – 1 – 1 – 1 “ELIZABETH” 21-15-9 Reps For Time: Squat Clean 135/95 MRX 115/75 Ring Dips

All classes canceled today. Have a safe and Happy Memorial Day!

All classes canceled today. Have a safe and Happy Memorial Day!

“MURPH” For Time: 1 Mile Run 100 Pull-Ups 200 Push-ups 300 Squats 1 Mile Run *RX+ 20/14lb Weight Vest **Partition the pull-ups, push-ups, and squats as

Snatch Training E2MOM 3 Power Snatch (TnG) 3 Hang Power Snatch 2 Power Snatch (TnG) 2 Hang Power Snatch 1 Power Snatch 1 Hang Power Snatch 3

Squat Cleans to Split Jerks E2:30MOM 3 – 3 – 2 – 2 – 1 – 1 18min AMRAP: 9 Wallball Shots 20/14 to 10/9′ MRX 20/10 to

Power Cleans (TnG) & Push Press E2MOM 7 Power Cleans – 7 Push Press 6 Power Cleans – 6 Push Press 5 Power Cleans – 5

Back Squats & Strict Toes to Bar E2MOM 7 Back Squats – Strict Toes to Bar 1-15 reps 6 Back Squats – Strict Toes to Bar

“Donny” 21 – 15 – 9 – 9 – 15 – 21 reps for time of: Deadlift 225/155 MRX 185/125 Burpees U.S. Army Specialist Donald L. Nichols,

“Murph’s Madness” by DB For Time: Run 800m 2 Rounds of: 10 Pull-ups – 15 Push-ups – 20 Air Squats Run 400m 3 Rounds of: 5 Pull-ups

Team WOD Sprint Rounds 2min AMRAP Athlete 1 = 250m Row or 0.5k Bike / Athlete 2 = Max Hang Power Cleans & Shoulder to Overhead

Snatch Training 0:00 – 3:00 – Build up Power Snatch 3:00 – 6:00 – Build up Snatch Balance/Overhead Squat 6:00 – 9:00 – Build up Hang

For Time: 25 Deadlifts 165/115 RX+ 205/135 MRX 135/95 25 Box Jumps 24/20″ RX+ 30/24 MRX 20/18 25 Kettlebell Swings 24/16 RX+ 32/24 MRX 20/12 25

CONGRATULATIONS to all our event winners from our Anniversary Celebration this weekend! Bench Press & Muscle Ups (Bar or Ring) E2MOM 7 Bench Press – Muscle-ups 1-10

Overhead Squats & Assault Bike/Row Sprints E2MOM 7 Overhead Squats – Assault Bike/Row 12/10/8cal 6 Overhead Squats – Assault Bike/Row 12/10/8cal 5 Overhead Squats – Assault

Happy Mother’s Day CrossFit Huntsville! All classes are canceled today.

At just over four months into the year, there is no doubt 2018 will be another great one here at CrossFit Huntsville. In January, some

By 2014, it was clear that CFHSV was outgrowing the facility that had seemed too big just a few short years earlier. An outdoor rig

By 2012, CrossFit Huntsville had planted its roots in its new home and was finding its footing as a business. A weekend barbell club was

By 2010, plans for a new facility behind the Matrix were in the works, but as is the case with most new construction, completion on

In spring of 2008, CrossFit Huntsville was born on the green floor in the Matrix gym. Each class, the rig would be moved out onto

“Michael meets Karen” by DB 3 Rounds For Time Of: Run 800 meters 33 Hip or Back Extensions or combination of Hip/Back Extensions 33 WallBalls 20/14lbs

“CINCO De MAYO 5 for 5” by DB 5min to Achieve a 1RM Thruster (from floor) Rest 2min 5min AMRAP: 5 Thrusters 95/65 RX+ 115/75 MRX

Star Wars WOD by DB “May the FORCE Be With You!” 6 Rounds For Time Of: 15 Darth Vader Deadlifts 115/80 RX+ 135/95 55+ 95/65 12 Luke

10min AMRAP: Run or Row 1600m or Assault Bike 4km MRX 1200m or 3Km Assault Bike to Max Strict Pull-Ups RX+ Max Strict C2B REST 3min 8min

Snatch Training E2MOM 1 Power Snatch to 1 Overhead Squat – drop bar – 1 Squat Snatch 2 Squat Snatches 1 Power Snatch to 1 Overhead

Bench Press: E3MOM 10 – 10 – 10 – 10 “Aerobic Annie” by DB For Time: 500m Row or 1.2K Bike 50 Double Unders 50 Military Anchored Sit-Ups

Back Squat build up for 20 Rep Max E3MOM 5 to 10 – 5 – 2 – 1 – 20rep max attempt For Time: 2 – 4 –

“Danny” 20 min AMRAP: 30 Box Jumps 24/20″ MRX 20/18″ 20 Push Press 115/75 MRX 95/65 30 Pull-Ups Oakland SWAT Sergeant Daniel Sakai, age 35, was

Build Up to a 2RM Bear Complex (1 rep of the following in order) E3MOM x 5 Sets 1 Power Clean to 1 Front Squat or

“Tabata Today” by DB For Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 88 / 70 / 55 / 45 / 35 / 25lbs Rest

Bench Press build up for 20 Rep Max E3MOM 5 to 10 – 5 – 2 – 1 – 20rep max attempt “What Goes Up Must Come

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