WOD: “The Chief” 3min AMRAP of: 3 Power Cleans 135/95 6 Push-Ups 9 Air Squats —-Rest 1min —- Repeat for a total of 5 cycles Each year

WOD: 4min AMRAP Run 400m 10 Pull-Ups RX+ 10 C2B Max Thrusters 95/65 RX+ 115/80 (MRX 75/55) —-Rest 3 min—- 4min AMRAP Run 400m 10 Toes-to-Bar Max

10 minutes to build up/warm up CF Open 17.3 WOD Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb/65 lb. Then,

WOD: A. Alternating Sumo Deadlifts & Bench Press – E2MOM 8 Sumo Deadlifts – 8 Bench Press 6 Sumo Deadlifts – 6 Bench Press 4

WOD: A. 3 rounds for time of: Run 200m 10 Barbell Power Snatch 115/75 RX+ 135/95 (MRX 95/65) -or- 10 R Arm KB Snatches (from

WOD: Pause Front Squats – E3MOM 4 – 4 – 3 – 3 3sec pause in bottom position B. 3 Sprint Rounds For Time: 16/14 cal Row

WOD: A. TnG Power Cleans – E2MOM 8 – 6 – 4 – 2 – 1 B. For Time: 5 Power Cleans 165/110 RX+ 205/135

WOD: “Angie” For Time: 100 Pull-Ups 100 Push-Ups 100 Ab-Mat Anchored Sit-Ups 100 Air Squats *complete all reps of each exercise before moving to the

WOD: A. “Bring Sally Up” Back Squats Choose from 135/95 115/80 95/65 -Start the song, get the bar on your back. -Bring Sally Down =

Open WOD 17.2 12 minute AMRAP of: 2 rounds of: 50ft. Front Rack Weighted Dumbbell Walking Lunge 50lb/35lb MRX 35lb/20lb 16 Toes To Bar 8 Dumbbell

WOD: A. EMOM x 10min ODD Min = 1-2 Rope Climbs / 1 Legless Rope Climb / 4-10 Pull-Ups / 2-5 Muscle-Ups EVEN Min =

WOD: A. “Terrible Twos” 2min AMRAP: 14/12 cal Row to Max Double-Unders Rest 2min 2min AMRAP: 10 Bar Facing Burpees to Max Deadlifts 205/135 (MRX 165/105) Rest 2min 2min

WOD: A. E3MOM – Build up 9 Strict Press into 6 Push Press into 3 Push Jerks 6 Strict Press into 4 Push Press into

WOD: “Harper” 23min AMRAP: 9 C2B Pull-Ups 15 Power Cleans 135/95 (MRX 105/70) 21 Air Squats 400m Run w/ 45/35 Plate (MRX 25/15 Plate) Phoenix

WOD: A. 1min Max Single-Unders – Rest 2min 1min Max Double-Unders – Rest 2min 1min Max Barbell Thrusters 45/35 B. Thruster Build Up – E2MOM 5 – 4 –

OPEN WOD 17.1 For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches

WOD: Team WOD in teams of 2 or 3 20min AMRAP: Athlete 1 Runs or Rows 200m – Athlete 2 performs the following… 6 Deadlifts

WOD: A. “The 2 Mile Aerobic Test” by DB For Time: 400m Row – Rest 1min 400m Run – Rest 1min 200m Row – Rest

WOD: A. 3 OHS – Hang Power Snatch to Squat Snatch – Build Up Alternating Sets, E2MOM x 16min 3 OHS – 1 Hang Power

WOD: A. Bench Press Drop Sets: E3MOM: 5 Sets of 5 reps immediately when finished, strip off to around half weight on bar/40-50% and perform burn reps

WOD: “Marston” 20min AMRAP: 1 Deadlift 405/265 (MRX 315/215) 10 Toes-to-Bar 15 Bar-Facing Burpees Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New

WOD: A. In 10 min, establish a 2RM TnG Power Clean to 1 S2O B. For Time: 60 Double-Unders 2 Ground-to-Overhead 185/125 RX+ 225/145 (MRX

WOD: A. Tempo Front Squats & Front Rack Lunges – E2MOM x 6 sets Alternate Between: 3 Tempo Front Squats 6 Front Rack Lunges Alt/Stationary

WOD: A. EMOM x 4min — 2 Split Jerks at 70% Rest 2min/adjust weights EMOM x 4min — 1 Split Jerk at 75% Rest 2min/adjust weights EMOM x 4min

WOD: A. E5MOM for 25min / 5rds 16/14 cal Row RX+ 14/12 cal Assault Bike (MRX 14/12 cal Row) 11 T2B 9 Burpee Box Jumps

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

WOD: A. EMOM x 4min of 1 Squat Snatch at 65% Rest 2min/adjust weights EMOM x 4min of 1 Squat Snatch at 70% Rest 2min/adjust

WOD: “Tiff” On a 25min clock: Run 1.5 Miles Then perform as many rounds as possible of: 11 C2B Pull-Ups 7 Hang Squat Cleans 155/105 (MRX

WOD: A. For Total Reps: 2min AMRAP: 200m Run or Row Max Chest-to-Bar or Ring Muscle-Ups —-REST 2min—- 2min AMRAP: 200m Run or Row Max

WOD: Athlete’s Choice Open WOD 16.4 13min AMRAP: 55 Deadlifts 225/155 (MRX 185/125) 55 Wallballs 20/14 @10/9′ (MRX 20/10 @9′) 55cal Row 55 HSPU (MRX

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