WOD: A. Snatch Balance to OHS and Squat Snatch – E2MOM x 20min 1 Snatch Balance to 4 OHS@75% —— 2 Squat Snatch @75% 1

WOD: A. EMOM x 10min – Build up as heavy as possible 1 Power Clean to 1 Hang Power Clean B. For Time: 200m Run

WOD: A. Pull-Ups & HSPUs – EMOM x 8min 2rds/4min of: -30sec C2B Pull-Ups & 30sec Rest -30sec Strict HSPU & 30sec Rest 2rds/4min of:

WOD: A. Squat Cleans & Bench Press: E2MOM 4 squat cleans – 8 bench press – 3 squat cleans – 6 bench press – 2 squat

WOD: “Nicole” 20 minute AMRAP of: 400m run max reps pull-ups Score = total pull-ups completed

WOD: A. In 15 minutes, achieve a 20RM TnG Deadlift B. “Don Garlits Drags” by DB E4MOM: Race 1: 21/18 calorie row RX+ 19/17 calorie bike (MRX 18/15

WOD: For Time: 1200m run or 1200m row 10 WBS 20/14 10’/9′ (MRX 20/10 9′) 1 rope climb 15′ (MRX 10′) 50 ab-mat anchored sit-ups 800m

WOD: A. In 15 minutes, achieve a 20RM shoulder to overhead from the floor. B. “Punxsutawney Phil” by DB 12 minute ascending AMRAP of: 1 hand

WOD: A. EMOMs for Total Reps/Calories for each exercise: 5 rounds for reps of: Min 1: Row for Calories RX+ Bike for Calories Min 2: Bar

WOD: A. 15 minutes to achieve a 3RM OHS (No Rack, From Floor) B. For Time: -10 OHS 115/80 RX+ 135/95 (MRX 95/65) -10 Bar Muscle-Ups

Congratulations to our CrossFit Huntsville Team for finishing in 1st Place at The Big NASTI Weightlifting Competition this weekend! Shana Davis: snatch 155lbs* Mo Araiinejad:

WOD: “The Big Bear Complex” A. 15min to achieve: 1RM Bear Complex -1 Power Clean to -1 Front Squat to -1 Push Press or Jerk to

WOD: “Running Downhill” by DB For time: -800m Run -10 OHS 115/80 RX+ 135/95 (MRX 95/65) -800m Run -15 Strict Pull-Ups RX+ L-Sit Pull-Ups (MRX Pull-Ups)

WOD: A. In 15min: Build up to a heavy Power Clean and warm up for Wod B. Open Wod 14.4 14min AMRAP: – 60 cal Row

WOD: A. Death by 10m Sprint x 10min With a running clock, perform 1 sprint (10 meters) the 1st min, 2 sprints (10m each) the 2nd

WOD: A. 2min AMRAP: Max HSPU Rest 2min 1min AMRAP: Max HSPU Rest 1min 2min AMRAP: Max Bar Facing Burpees Rest 2min 1min AMRAP: Max Bar Facing Burpees Rest 2min B. Bench Press: 3

WOD: A. Deadlifts and Hang Power Cleans Build Up – E2MOM 6 Deadlifts – 6 Hang Power Cleans 4 Deadlifts – 4 Hang Power Cleans 3

A. EMOM x 4min: Barbell Warm-Up 1 Power Snatch to 1 Hang Power Snatch to 1 OHS to 1 Snatch Balance to 1 Snatch Drop Rest

WOD: “Arnie” With a single (32/24kg) kettlebell, complete the following for time: -21 Turkish Get-Ups, Right arm -50 KBS -21 KB Overhead Squats, Left arm -50

A. EMOM Activator for 6min 1st min = 30sec Handstand Activation, 30sec Rest 2nd min = 30sec Running Drills, 30sec Rest 3rd min = 30sec

A. Deadlifts (w/3 sec pause on floor): 5 – 5 – 5 – 5 – 5 E2:30MOM B. “Congressional Committee on Inaugral Ceremonies CF Style”

A. Squat Cleans to Front Squats Build Up – E3MOM -4 Squat Cleans to 1 Front Squat -3 Squat Cleans to 2 Front Squats -2

WOD: A. Increasing Overhead Build Up – E2MOM Strict Press = 5-3-1 then Push Press = 3-2-1 then Push Jerk = 2-1-1 B. For time: -200m Run -10 Strict Press

WOD: A. Power Clean: 4 – 3 – 2 – 1 – 1 – 1 E2MOM B. Start on a 4min Clock: Complete: -20 T2B -40

WOD: A. “The MLK Muscle-Up Mile” by DB For Time: -805 meter Row then -10-8-6-4-2-1 Ring Muscle-Ups (MRX Burpee C2B) -20-18-16-14-12-10 Wallballs 20/14lbs 10/9′ (MRX 20/10 9′) then -804 meter

WOD: A. EMOM x 6min -ODD Min = 1 Hang Power Clean to 1 Power Clean -EVEN Min = Rest / Add Weight B. EMOM X

Join us today at 1PM for a baby shower honoring CFHSV Coach Bradley and Maggie Futch! Help us celebrate the early arrival of their baby

WOD: A. Bench Press & Dips Combined – E3MOM -12 Bench Press and 12 Dips -10 Bench Press and 10 Dips -8 Bench Press and 8

WOD: A. EMOM Activator for 6min 1st min = 30sec Jump Rope Running Man, 30sec Rest 2nd min = 30sec Russian or American KBS, 30sec Rest

WOD: A. 3 Deadlifts to 2 Hang Cleans to 1 Jerk Cluster and HSPUs/Progressions – E2MOM 1 Cluster / 1-7 HSPU-Progressions-HSWalk 1 Cluster / 1-7 HSPU-Progressions-HSWalk

WOD: For Time: -60 Double-unders -50 KBS 24/16kg RX+ 32/24kg (MRX 20/12kg) -40 Military Ab-mat Anchored Sit-Ups RX+ GHD Sit-ups (MRX Ab-mat Anchored Sit-Ups) -30 cal

A. Back Squats & Muscle-Ups – E2MOM 7 Back Squats / 1-7 Bar MU or Progressions 5 Back Squats / 1-7 Bar MU or Progressions

WOD: “BLAKE” 4 rounds for time of: -100 ft Walking Lunge with 45/25lb plate held overhead -30 Box Jumps 24/20″ (MRX 20/18″) -20 Wallballs 20/14 10′

WOD: A. Push Press to Split Jerk Climb – E2:30MOM 5 Push Press to 1 Jerk – 4 PP to 1 Jerk – 3 PP to

WOD: A. Power Snatch & OHS Build Up – E2MOM -4 Power Snatch – 4 OHS -3 Power Snatch – 3 OHS -2 Power Snatch –

WOD: “Metabolic Mistake” by DB For Time: -800m Run -5 Box Jumps 24/20″ RX+ 30/24″ (MRX 20/18″) -250m Row -80 Double Unders -5 Russian KBS

WOD: A. Deadlift (3sec pause on floor): 5 – 5 – 5 – 5 – 5 E2:30MOM B. For Time: 10 – 9 – 8 –

WOD: A. EMOM Activator for 5 min 1 Snatch High Pull to 1 Hang Power Snatch to 1 OHS to 1 Snatch Balance or Drop B.

All classes are canceled today. Have a safe and Happy New Year!

WOD: A. 2 Squat Snatch: E2MOM x 5 sets B. “New Year’s Eve Nightmare” by DB For Time: 5 squat snatch 95/65 RX+ 115/80 (MRX 75/55)

WOD: A. 20 minutes to build up to a 3RM TnG Clean & Jerk and a 1RM Clean & Jerk (power or squat) B. OPEN WOD

WOD: A. Deadlift & Sumo Deadlift: E2MOM 7DL @75% – 7SDL @75% – 5DL @80% – 5SDL @80% – 3DL @85% – 3SDL @85% – 1/2DL

WOD: 30 minute AMRAP of: 4 muscle-ups or 4 burpee chest to bar pull-ups 8 HSPU or 8 strict press 75/55 12 chest to bar pull-ups

WOD: A. Back Squats to Back Rack Split Jerks E2:30MOM 4 Back Squats to 2 Back Rack Split Jerks 3 Back Squats to 2 Back Rack

WOD: A. 20 minutes to build up to a 3RM TnG snatch and a 1RM snatch (power or squat) B. 16 minute AMRAP of: 30 over

All classes are canceled. Have a safe and happy holiday!

WOD: A. Squat Clean Build Up: E2:30MOM 3 -2 -1 -1 -1 B. 18 minute AMRAP : -3 Squat Cleans 165/115 RX+ 205/135 MRX 135/85 -36

WOD 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

WOD ” CrossFit Total with a Twist ” -15min to Achieve a Max Back Squat -15min to Achieve a Max Bench Press -15min to Achieve a

WOD: A. OHS E3MOM Build Up -8 -6 -4 -2 B. 4 Rounds for time of : -6 Muscle Ups (rings) MRX 6 pull ups &

WOD ” Filthy Fifties ” For time : -50 Box Jumps 24″ -50 Jumping Pull Ups -50 Kettlebell Swings 16kg -50 Walking Lunge Steps, alternating -50

WOD: “What Girl Is It?” by DB For Time: 200m run 15 OHS 95/65 (MRX 75/55) 15 toes o bar 250m row 15 thrusters 95/65 (MRX

WOD: A. Alternating Bench Press & Hang Power Snatch: 6 – 4 – 2 – 1 E2MOM B. 3 minute AMRAP of: 5 hang power snatch

WOD: A. Front Squats 1 & 1/4 : E2MOM : -5/6 -4/5 -3/4 -1/2 B. For Time : -25 Calorie Row -25 Pull Ups -25 WBS

WOD: 2 Rounds for time : -200m Run -20 V-Ups to War Bar -200m Run -20 Military Anchored Ab-Mat Sit-Ups RX+ GHD Sit-Ups -REST 3:00 1

WOD: A. 1 Max set of Unbroken HSPU B. Strict Press & Push Press E2MOM -6 Strict Press -6 Push Press -4 Strict Press -4 Push

WOD: A. Hang Power Snatch to Power Snatch Cluster: 1-1-1-1-1 E2MOM B. TEAM WOD: 20 minute AMRAP of: 50 double unders ~each partner completes 25, break up

WOD : A. 1 set of MAX Unbroken Pull Ups or Chest to Bar Pull Ups B. For Time : -250m Row -21 Thrusters 95/65 RX+

WOD : “RYAN” 5 rounds for time of: -7 Ring Muscle Ups (MRX 7 pull ups & 7 dips) -21 Burpees Maplewood, Missouri Firefighter, Ryan Hummert, 22, was

WOD: A. Deadlift Build Up E2MOM : 2 – 2 – 2 – 1 – 1 – 1 – 1 B. 16min AMRAP of: -30 Deadlifts

WOD : A. 2 minutes MAX reps Hang Power Cleans 75/55 ~ 95/65 ~ 115/75 ~ 135/95 ~ 155/105 ~ 185/125 REST 2:00 -2 minutes MAX reps Double

WOD : A. Back Squat & Squat Snatch E2:30MOM ( alternating ) -5 Back Squats – 3 Squat Snatch – 4 Back Squats – 2 Squat

WOD : A. Bench Press E3MOM for 4 total sets : 10 – 5 – 5 – 20 B. With a continuously running clock : -0:00

WOD: A. EMOM Activator for 6min – 1st min – 30sec – Double Unders or Single Unders, 30sec – REST 2nd min – 1 Rope Climb

WOD: A. EMOM Activator for 6 minutes: 1st minute: 30 seconds over the bar burpees, bar facing 2nd minute: 30 seconds hang muscle cleans 45/35 or

WOD: “Artie” 20 minute AMRAP of: 5 pull-ups 10 push-ups 15 air squats 5 pull-ups 10 thrusters 95/65 Police Officer Arthur “Artie” Lopez, 29, of Babylon Village,

WOD: A. Bench Press and Strict Chin-ups EMOM x 10 minutes 1st minute: 10 bench press (athlete picks weight) 2nd minute: strict chin-ups or ring pull-ups

WOD: A. 1 power snatch to 1 OHS to 1 hang squat snatch EMOM x 4 minutes rest 3 minutes, adjust weights E2MOM alternating lifts: 1

WOD: A. For Time: 1200m run 3 rounds of: 11 pull-ups 11 ring dips (MRX bar dips) 800m run 3 rounds of: 11 toes to bar

WOD: A. Row 1 minute for max calories rest 3 minutes 14 calorie row for time B. Sumo Deadlift: 3 – 3 – 2 – 2 – 1

WOD: A. Push Press: 8 – 6 – 4 – 2 E3MOM B. 12 minute AMRAP of: 12 hang power clean 95/65 RX+ 115/75 (MRX 75/55)

WOD: A. Back Squat: 8 – 6 – 4 – 2 E3MOM B. For Time: 2 rounds of: 10 OHS 95/65 RX+ 115/75 (MRX 75/55) 6

WOD: “Terry” For Time: 1 mile run 100 push-ups 100m bear crawl 1 mile run 100m bear crawl 100 push-ups 1 mile run Drug Enforcement Administration Special

CFHSV Annual Iron Bowl and College Gameday WOD by DB Come dressed in your best Alabama, Auburn or favorite college gear to support your team! Then

WOD: “CINDY” 20 minute AMRAP of: 5 pull-ups 10 push-ups 15 air squats REMINDER: Thanksgiving ScheduleFriday, November 25th: TWO classes at 1030AM and 1130AM, all other classes

All Classes Canceled. Happy Thanksgiving CrossFit Huntsville! REMINDER: Thanksgiving Schedule Thursday, November 24th: All classes canceled Friday, November 25th: TWO classes at 1030AM and 1130AM, all other classes canceled Saturday,

WOD: A. Squat Snatch: 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 E2MOM B. 2 rounds for time of:

WOD: A. CF Combine Bench Press Tess and Max Weight Weighted Ring or Bar Dip: 15 minutes to achieve a 1RM weighted bar or ring dip

WOD: A. Power Clean: 3 – 3 – 2 – 2 – 1 – 1 – 1 E2MOM B. OPEN WORKOUT 11.5 20 minute AMRAP of:

WOD: “WALSH” 4 rounds for time of: 22 burpee pull-ups 22 back squats 185/125 200m run with a 45/25lb plate overhead U.S. Army First Lieutenant Jonathan P.

WOD: A. Hang Clean (power or squat) & Jerk Ladder: E2MOM 1 – 1 – 1 – 1 – 1 – 1 -1 B. 3 rounds

WOD: 10 minute AMRAP of: 20 hang power snatch 75/55 or 95/65 or 115/75 200m run or 40 double unders 20 Military ab-mat anchored sit-ups RX+

WOD: A. Front Squat: 8 – 6 – 4 – 2 E3MOM B. For Time: 16 toes to bar 16 box jumps/step-ups 24″20″ (MRX 20″/18″) 16

WOD: A. Deadlift: 8 – 6 – 4 – 2 E3MOM B. 6 rounds E3MOM: 6 deadlifts 315/215 (MRX 255/165) 14/12 calorie row (MRX 12/10 calorie

WOD: A. Strict Press to Push Press to Jerk: E3MOM x 3 sets Perform strict press until failure, straight to push press until failure, straight to

WOD: “Fight Gone Bad” In this workout, athletes move from each of five stations after one minute for a total of 3 rounds. This is a 5

WOD: “Sisson” 20 minute AMRAP of: 1 rope climb 15′ 5 burpees 200m run **If you have a 20 pound vest or body armor, wear it.**U.S. Army

WOD: A. EMOM x 12 minutes: 1st minute: 14/12 calorie row (MRX 12/10 calorie row) 2nd minute: 15 KBS as heavy as possible 3rd minute: 30

WOD: A. In 9 minutes, build up to a max squat snatch IN 7 minutes, build up to a max power clean B. Three Wise Men

Marine Corps Birthday! WOD: “The Mighty Marines” by DB 4 rounds for time of: 15 pull-ups 250m row 5 push-ups 50m bear crawl 5 push-ups 250m row

WOD: A. Squat Clean to Front Squat Ladder: 1 – 1 – 1 – 1 – 1 E2MOM Squat Clean Ladder: 1 – 1 – 1

WOD: “Presidential Priorities” by DB For time and Presidential Party: 17 Democrat Deadlifts 115/80 RX+ 135/95 (MRX 95/65) 2 Republican Rope Climbs 15′ (MRX 10′) 1

WOD: 2 minute AMRAP of: 5 power snatch 95/65 RX+ 115/80 (MRX 75/55) 200m run max reps bar facing burpees rest 3 minutes 4 minute AMRAP of: 10

WOD: “HALL” 5 rounds for time of: 3 cleans 225/155 200m run 20 KB snatches 24/16kg (10 each arm) rest 2 minutes after each roundU.S. Air Force

WOD: E6MOM for 5 Test Events: 800m run for time 1000m row for time 50 back squats from floor for time bodyweight/70%BW 100 KBS for time

WOD: A. Bench Press and Hang Power Clean Combined Sets: E3MOM 4 bench press —> 4 hang power clean 3 bench press —> 3 hang power

WOD: A. OHS and Squat Snatch Build Up: Alternating sets, E2MOM: 2 OHS — 2 squat snatch — 1 OHS — 1 squat snatch — 1

WOD: A. Deadlift and Squat Clean Build Up: Alternating sets, E2MOM 4 deadlifts — 3 squat cleans — 3 deadlifts — 2 squat cleans — 2

WOD: 6 minute AMRAP of: 6 HSPU RX+ strict (MRX 2″/4″ rise) OR 2 wall walks OR 6 strict press 95/65 1 rope climb 15′ RX+