Team WOD #1 (In Teams of 2-3) 15 min AMRAP: -15 KBS 24/16kg RX+ 32.24kg Partner A -15 KBS Partner B -90ft Bear Crawl RX+ 30′ Handstand

In 15 minutes, build up to a 1RM Bear Complex 1 Rep = 1 Power Clean TO 1 Front Squat (or 1 Squat Clean) TO 1

Sumo-Deadlift = 7 – 5 – 4 – 4 – 3/4 E2:30MOM Sprint Sets For Time: -20 Bodyweight Sumo-Deadlift -15 Box Jump Over 24/20″ MRX 20/18″ -15 Calorie

“ZEMBIEC” 5 Rounds For Time Of: -11 Back Squats, 185/125lbs (from floor) MRX 135/95 -7 Strict Burpee Pull-ups -400m Run U.S. Marine Corps Major Douglas A. Zembiec, 34,

WOD 1 – 0:00 – 5:00 5min AMRAP: -5 Power Snatch 135/95 MRX 95/65 -10 Pull-Ups -15 Wallballs 20/14lbs 1 0/9′ MRX 20/10 9′ Score 1 is total

E4MOM = 500m Row x 3 sets or Assault Bike 1km x 3 sets or mix up Bike and Row (score is combined time of all 3

Back Squat = 7 – 5 – 4 – 4 – 3/4 E2:30MOM “KetlleBell Killed the CrossFit Star” by DB For Time: – 13 KBS 24/16kgs RX+ 32/24kgs

Hang Power Clean = 3 – 3 – 3 – 3 E2MOM 30min AMRAP: -9 Hang Power Cleans 155/105 RX+ 185/125 MRX 125/85 OR DB Power Cleans 45/30

Strict Press = 7 – 7 – 5- 5- 3-4 10min AMRAP: -7 HSPU MRX 7 HRPU or 2/4″ rise -14 SDHP 75/55 RX+ 95/65 -21 Box Jumps/Step-Ups

“ABBATE” For Time: -1 mile Run -21 Clean and Jerks 155/105 MRX 115/75 -800m Run -21 Clean and Jerks 155/105 MRX 115/75 -1 mile Run U.S. Marine Corps

Deadlift = 7 – 7 – 5 – 5 – 3/4 E2:30MOM For time: -30 Deadlifts BW/75% BW -Run 800 meters -30 Push-ups -30 Russian KBS 24/16kg

Snatch Build Up E2MOM -2 Squat Snatch to 2 Hang Squat Snatch -2 Hang Squat Snatch to 2 Squat Snatch -1 Squat Snatch to 1 Hang

Clean & Jerks Build Up -3 TnG Power Cleans -3 Split Jerks -3 TnG Power Clean and Jerks -2 TnG Power Cleans -2 Split Jerks -2

Front Squat = 7 – 7- 5- 5 – 3-4 5 Rounds For Time Of: – 8 Front Rack Lunges (alt/stationary) 95/65 RX+ 115/75 MRX 75/55 – 2

A. 12min Build up to a Max Cluster of: 1 Power Clean to 1 Hang Power Clean B. 4 minute AMRAP of: -12 Power Cleans 135/95 RX+ 155/105

A. OHS = 3 – 3 – 3 – 3 E2MOM B. 30 Minute AMRAP of: -Row 500m -Max Reps OHS 95/65 RX+ 115/75 MRX 75/55 -Run

“JACK” 20min AMRAP: -10 Push Press 115/80 MRX 95/65 -10 KBS 24/16kg MRX 20/12kg -10 Box Jumps 24/20″ MRX 20/18″ Army Staff Sgt. Jack M. Martin III, 26,

EMOMs for Total Reps/Cal for Each Exercise in Fight Gone Bad Format with 2 minutes rest: 5 Rounds for Reps -Min 1 = ROW for Calories or

A. “The BB Mile” -400m Run Rest 1min -200m Run Rest 1min -400m Run Rest 1min -200m Run Rest 1min -400m Run Rest 5min / transition

A. Back Squat = 7@75% – 7@75% – 5@80% – 5@80% – 3-4 @85% B. 24 – 16 – 8 Reps For Time of: – Hang Power Snatch

WOD: A. Bench Press = 7 – 7 – 5 – 5 – 3/4 E2:30MOM B. 11 Minute AMRAP Of: -10/8 Barbell Push-Ups -8 Deadlifts

All classes are canceled today. Happy Independence Day CFHSV!

Independence Day HERO WODs: Athletes choice, pick one and give it your all! “LOREDO” 6 Rounds For Time Of: 24 Air Squats 24 Push-Ups 24 Walking Lunge Steps

WOD: “Daniel” For Time: 50 Pull-Ups 400m Run 21 Thrusters 95/65 MRX 75/55 800m Run 21 Thrusters 95/65 MRX 75/55 400m Run 50 Pull-Ups Dedicated to

A. Push Press: 7 – 7 – 5 – 5 – 3 – 4 B. 5 – 7 – 9 – 11 – 9 –

For Total Reps 2min AMRAP: -200m Run or Row or 0.5km A Bike -5 Deadlifts 255/175 RX+ 315/215 MRX 205/135 -Max C2B or Ring/Bar MUs Rest 2min 2min AMRAP: -5

Snatch Clusters E2MOM -1 Power Snatch to 1 Hang Squat Snatch -1 Squat Snatch to 1 Hang Power Snatch -1 Power Snatch to 1 Hang Squat

Clean & Jerks E2MOM -3 TnG Power Cleans to 3 Jerks -3 TnG Power Clean & Jerks -2 TnG Power Cleans to 2 Jerks -2 Tng

Max Out Moment – Bench Press 5-3-1-1-1 E2:30MOM – Deadlift 5-3-1-1-1 E2:30MOM 6min AMRAP: -36 Doubles -12/10 Hand Release Push-Ups -6 Deadlifts 225/155 Core & Grip Development – 1min L-sit

Max Out Moment – Split Jerk or Strict Press 3-1-1-1-1 **Athletes Choice – Back Squat or Front Squat 3-1-1-1-1 **Athletes choice For Time: (12min cap) -400m Run –

In 10min build up to a tough 3 RM Deadlift (start with empty bar) Spend 5 min working on HSPU technique and speed “DIANE” 21-15-9

“NICOLE” 20min AMRAP: – Run 400meters – Max Rep Pull-Ups (once you come off bar have to run 400m) Score is total Pull-ups completed in 20min Core Development 1-2rds

Squat Snatch 2 reps EMOM x 3min – Rest 2min/add wt – 1 rep EMOM x 3min – Rest 2min/add wt – 1 rep EMOM x

Bench Press = 10 – 5 – 20 – 5 E3MOM 2min AMRAP: -Run or Row 200m or 0.5km A Bike -Max Hand Release Push-Ups Rest 2min 2min

“Summer Solstice Chipper” by DB For Time: -21 Deadlifts 95/65 RX+ 11575 MRX 75/55 -21 Barbell Push-Ups MRX Push-Ups -21 American KBS 24/16kgs RX+ 32/24 MRX 20/12

WOD: A. Push Press & Jerks E2MOM Build-up – 6 Push Press to 3 Jerks – – 4 Push Press to 2 Jerks – –

WOD: A. Back Squats: 6 sets x 2 Reps E2:30MOM B 10 Minute AMRAP of: -5 Over Bar Burpees -5 Squat Clean 135/95 RX+ 155/105

WOD: “Tabata This!” -Tabata Row -Rest 1 minute -Tabata Squat -Rest 1 minute -Tabata Pull-up -Rest 1 minute -Tabata Push-up -Rest 1 minute -Tabata Sit-up (ab-mat anchored) The Tabata interval is 20 seconds

WOD: A. Power Clean: 3 – 3 – 2 – 2 – 1 – 1 E2MOM B. Based on Regional Event 6 2017 For time:

WOD: A. Based on Regional Event 5 2017 21-15-9 Reps For Time: – Burpee C2B RX+ Ring MUs – KB/DB Single Arm OHS 53/35lb or

WOD: Team WOD #1 (In Teams of 2-3) 5min AMRAP: Max Calorie Row ** athletes must switch out every 12/10 calories Rest 3 minutes, Team WOD #2

ARMY Birthday HERO WOD “WHITTEN” 5 Rounds For Time: – 22 KBS 32/24kg MRX 24/16kg – 22 Box Jumps 24/20″ MRX 20/18 Step-ups – 400m Run

A. Bench Press = 6 sets x 2 Reps E2:30MOM B. 3 minute AMRAP of: -5 Bar Muscle-Ups MRX 5 Burpee Chest To Bar -7

WOD: A. OHS and Squat Snatch E2MOM Build-up -3 Power Snatch to 3 OHS -3 TnG Squat Snatch -2 Power Snatch to 2 OHS -2

WOD: “Quarter Gone Bad” 5 rounds for total reps of: -15sec Thrusters 135/95lbs MRX 115/75 -Rest 45 seconds -15sec Weighted Pull-Ups 50/35lbs MRX 35/20 -Rest

WOD: Based on Regional Event 4 2017 For Time: -6 Wall Walks RX+ 60ft (30’/30′) Handstand Walk MRX 4 Wall Walks -10 T2B -10 Deadlifts

WOD: Based on Regional Event 3 2017 For Time: -50 KB/DB One Arm Overhead Lunges (alt/stationary) 55/35lb DB or 24/16kg KB RX+ 32/24kg KB MRX

WOD: For Time: -9 Power Cleans 135/95 RX+ 155/105 MRX 115/75 -18 Military Anchored Sit-Ups RX+ 18 GHD MRX 18 Anchored sit-ups -9 Calorie Row

WOD: Strict Press = 6 sets x 4-5 Reps E2:30MOM 3 Rounds For Time Of: -15 Over Box Jumps 24/20″ MRX 20/18″ – 9 S2O

WOD: For Time: -800m Run -16 Back Squats 135/95 RX+ 165/115 MRX 115/75 -600m Row -12 Front Squats -400m Run -8 Back Squats -200m Row

WOD: Deadlifts = 6 sets x 2-4 Reps E2:30MOM 10 RFT: (15min cap) -10 Deadlifts 135/95 RX+ 165/115 MRX 115/75 -10 Barbell Push-Ups MRX 10

WOD: “TOMMY V” For Time: 21 Thrusters 115/75 12 Rope Climbs 15′ 15 Thrusters 115/75 9 Rope Climbs 15′ 9 Thrusters 115/75 6 Rope Climbs 15′ Senior

WOD: A. Power Snatch: 3 – 3 – 2 – 2 – 1 – 1 E2MOM B. Based on Regionals Event 2 2017 21 – 15

WOD: A. Front Squat: 6 sets of 2-4 reps E2:30MOM B. Based on Regionals Event 1 2017 For Time: 800m Run RX+ 1200m Run Then, 10

WOD: A. Power Clean & Hang Power Clean: E2MOM 3 PC — 3 HPC — 2 PC — 2 HPC — 1 PC — 1 HPC

WOD: A. Bench Press: 6 Sets x 2-4 Reps – E2:30MOM B. For Time 10 Wallballs 20/14 @ 10’/9′ RX+ 20/14 @ 11’/10′ (MRX 20/10

WOD: A. Snatch Training – EMOM x 4min : 2 Power Snatch —-> 2 Snatch Drops –rest 2min/adjust weight– Snatch Training – EMOM x 4min : 1

HAPPY MEMORIAL DAY! All classes are canceled today.

All classes are canceled today and tomorrow in observance of Memorial Day. Have a safe and fun holiday weekend!

WOD: “Murph” For Time 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run RX+ must wear a 20lb weighted vest for the entire workout Athletes may

WOD: A. 500m Row For Time — rest 3min — 250m Row For Time B. 12min AMRAP 10 Burpee Box Jumps 24″/20″ (MRX 20″/18″) 12 Wallballs 20/14

WOD: A. Clean & Jerk: 1 – 1 – 1 – 1 – 1 – 1 E2MOM Build Up B. Mainsite WOD – April 11,

WOD: A. Back Squats: 6 Sets x 2-4 Reps – E2:30MOM B. 2 Rounds For Time 20 Russian Kettlebell Swings 24/16 RX+ 32/24 200m Run

Congratulations to the newest members of the CFHSV Black Shirt Club and Green Team! 2017 Black Shirt Club Members: Will Dennis, Collin Parker, Jeremiah Rogers, Brandon Price,

WOD: “Gwen” For Load 15 – 12 – 9 reps of Clean & Jerk (can be Power/Squat) Rules -Touch and go at floor only -Even

WOD: A. EMOM x 10min: Weighted, Strict, or Strict Banded Pull-Ups or Muscle-Ups (Bar or Ring) or Tough Ring Rows / Strength or Skill Development Athlete picks

WOD: A. Strict Press: 6 Sets x 4-6 Reps – E2:30MOM B. 10min AMRAP -10 Power Snatch 95/65 RX+115/80 (MRX 75/55) –or– 10 KB Hang Power

WOD: A. Front Squats: 6 Sets x 4-5 Reps – E2:30MOM B. For Time 10 Squat Cleans 95/65 RX+ 115/75 (MRX 75/55) 16cal Row RX+ 16cal

WOD: A. Split Jerk Build Up 4 Split Jerks – EMOM x 3min – rest 2min/add weight 3 Split Jerks – EMOM x 3min – rest

We are thrilled to announce that Paul McCrary has qualified for the 2017 Reebok CrossFit Games to be held this August in Madison, Wisconsin! Most

WOD: “Lumberjack 20” For Time: 20 deadlifts 275/185 400m run 20 KBS 32kg/24kg 400m run 20 OHS 115/75 400m run 20 burpees 400m run 20

WOD: A. Hang Power Clean: 4 – 3 – 2 – 1 – 1 Build Up AHAP – E2MOM B. “Nasty Girls” 3 Rounds For Time

WOD: A. Deadlifts: 6 Sets x 4-6 Reps – E2:30MOM B. For Time 10 Deadlifts 205/140 RX+ 245/165 (MRX 165/115) 1 Rope Climb 15′ RX+ Legless

WOD: A. Push Press: 6 Sets x 4-6 Reps – E2:30MOM B. 2min AMRAP 10 Hang Power Snatch 95/65 RX+ 115/80 (MRX 75/55) 10 Thrusters

WOD: “Aerobic Annie” by DB For Time: 500m Row RX+ 1.2 KM Bike 50 Double Unders 50 Military Anchored Sit-Ups RX+ GHD Sit-Ups 400m Run RX+

WOD: A. Back Squats: 6 sets of 4-5 reps E2:30MOM B. 9 Minute AMRAP of: 6 Power Clean 135/95 (MRX 95/65) 9 Chest-to-bar Pull-ups 6 Hang

WOD: A. HSPUs & Bench Press: Alternating Sets E2MOM 1-20 HSPUs & 6 Bench Press B. For Time: 150′ Bear Crawl (MRX 100′) OR 50′ Handstand

WOD: “JASON” For Time: 100 Squats 5 Muscle-Ups 75 Squats 10 Muscle-Ups 50 Squats 15 Muscle-Ups 25 Squats 20 Muscle-Ups S01 (SEAL) Jason Dale Lewis was killed

WOD: A. Front Squat: 6 sets of 4-6 reps E2:30MOM B. For Time: 20 Double Unders 2 Ground To Overhead 155/105 RX+ 195/125 (MRX 135/85) 200m

TEAM WOD: Sprint Rounds: 2 Minute AMRAP: 250m row (athlete 1) — max rope climbs 15′ MRX 10′ OR max muscle-ups (athlete 2) rest 1 minute 2 Minute

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 (MRX 95/65) 12

WOD: A. E2MOM Snatch Training: Set 1: 5 OHS — Set 2: 5 Hang Power Snatch — Set 3: 5 Squat Snatch rest 2 minutes, increase weight Set

WOD: A. E2MOM Strength Rotation Stations: 2 rounds of: Station 1: 1-5-10-15 strict HSPU, rest 10 seconds, to 1-5-10-15 kipping HSPU Station 2: 1-5-10-15 strict pull-ups/chest-to-bar, rest 10

WOD: A. Back Squats: 6 sets of 4-6 reps E2:30MOM B. For Time: 20 Power Cleans 115/65 RX+ 135/85 (MRX 95/55) 400m Double Plate Carry 35s/15s

WOD: “Wilmot” 6 Rounds For Time 50 Air Squats 25 Ring Dips (MRX Bar Dips) Canadian Forces Pvt. Colin Wilmot, 24, of Fredericton, Nebraska, assigned to

WOD: A. Tester “Fast 50’s” by DB For Time 50 Pull-Ups or 50 C2B Pull-Ups –rest 2min– 50 HSPU or 50 Hand-Release Push-Ups –rest 2min– 50 Bodyweight / 75% BW

WOD: A. Weakness Work/Progression/Strength Alternating EMOM for 28 minutes PICK 3 MOVEMENTS 1-2 Rope Climb w/Feet or Legless 8 Pistols (4 each leg) 2-4 Squat/Powwr Clean at 50-75%

WOD: A. Back Squats & Front Squats – E2MOM 6 Back Squats — 6 Front Squats 5 Back Squats — 5 Front Squats 3 Back Squats

WOD: A. Overhead Presses – E2MOM Strict Press 3 – 2 – 1 Push Press 3 – 2 – 1 Split Jerk 3 – 2 –

WOD: “Jackie” For Time 1000m Row 50 Thrusters 45/35 30 Pull-Ups Click here to sign up for Catered Fit! Delivered daily to CFHSV! Once you

WOD: A. Build Up to a 2RM Bear Complex – E3MOM x 5 Sets 1 Power Clean to 1 Front Squat — (Can Squat Clean to

WOD: “Mary” 20min AMRAP of: 5 HSPUs (MRX 2/4″ rise or HRPU) 10 Pistols, alternating legs (MRX 10 Bodyweight Lunges, alternating legs) 15 Pull-Ups

Based On 2017 Masters / Teens Qualifier Event 4: WOD: 2 Rounds For Time Of: 10 Deadlifts 255/175 RX+ 315/225 20 HSPU RX+ 4″/3″ Deficit 30 Goblet

WOD: A. Push Jerk: 2 – 2 – 2 – 1 – 1 – 1 – 1 E2MOM B. Masters / Teens Qualifier WOD Event 3: 21 –

WOD: A. Turkish Get-Ups 5min — Technique and Warm-Up 5min — Achieve a Max Weight Turkish Get-Up w/ Right Arm 5min — Achieve a Max Weight

WOD: A. 10min AMRAP of OPT Flight Simulator **All sets must be unbroken. If you miss during a set, you will repeat until that set is

WOD: A. Squat Snatch – E2MOM 2 – 2 – 2 – 1 – 1 – 1 B. “Tax Collector Cindy & The IRS” 20min AMRAP

WOD: A. Deadlifts & Sumo-Deadlifts – E2MOM 6 Deadlifts – 6 Sumo Deadlifts 5 Deadlifts – 5 Sumo Deadlifts 3 Deadlifts – 3 Sumo Deadlifts 1-2

HAPPY EASTER CROSSFIT HUNTSVILLE! All classes are canceled today.