Split Jerk Build Up: E2MOM 8 – 4 – 2 – 2 – 1 – 1 4 Rounds For Time: (20min cap) 10 KB Goblet

“The Christopher Columbus Chipper” For Time: (30min cap) 14 Sumo Deadlift High Pulls 95/65 RX+ 115/75 MRX 75/55 14 Hang Power Snatch 14 Overhead Squats

HERO WOD “MAXTON” (RX+) 13 Rounds For Time: (50min cap) 8 Strict Pull-Up RX+Strict w/Weight Vest MRX Pull-ups 26 Box Step-ups 24/20” RX+24/20”w/Weight Vest 21

For Time: (30min cap) 1000m Run/Row or 2.5k Bike 75 Kettlebell Sumo Deadlift High Pulls 24/16kgs RX+32/24 MRX 20/12kgs 50 WallBall Shots 20/14lbs to 10/9′

Hang Power Snatch Build Up – – E2MOM 8 – 4 – 2 – 2 – 1 – 1 2 Rounds For Time: (20min cap)

Run/Row 200m or Bike 0.5K – – E3MOM x 12min (score is the slowest time of the 4) MainSite WOD 7 Rounds For Time: (21min

Power Clean Build Up E2MOM 8 – 4 – 2 – 2 – 1 – 1 Team WOD 18min AMRAP: P1 – 18 Calorie Row

Front Squat Build Up — E3MOM 8 – 4 – 2 – 1 – 1 8 Minute AMRAP of: Buy-in: 800m Run/Row or 2K Bike

Main Site Benchmark WOD “Barbara Ann” 5 Rounds For Time: (40min cap) 20 Handstand Push-Ups MRX 2″/4″ rise 30 Deadlifts 135/95 MRX 95/65 40 Sit-ups

HERO WOD “René” 7 Rounds For Time: (40min cap) 400m run 21 walking lunges 15 pull-ups MRX ring rows 9 burpees Danish Army Sgt. René

“Kettlebell Killed the Rocket Man” by DB For Time: 30min cap 10 KBS. 24/16lg RX+ 32/24kg MRX 20/13kg 30 Goblet Squats 600m Rocket RUN 15

Bench Press Build Up E3MOM 8 – 4 – 2 – 1 – 1 13min AMRAP: 13 L arm DB Snatch 13 L arm DB

Pull-Up and Muscle-Up Training 1min max strict pull-ups or ring rows rest 2 minutes 1min max strict C2B or strict pull-ups or ring rows rest

Back Squat Build-up E3MOM 8 – 4 – 2 – 1 – 1 16min AMRAP: 64 Doubles or Crossovers 8 Overhead Squats 115/75lbs RX+135/95 MRX

Clean & Jerk Build-up E3MOM 8 – 4 – 2 – 1 – 1 “Getty Up & Grace” by DB For Time: (25min cap) 8

“Team Fast Fifties” by DB For Time: (40min cap) 50 Kettlebell Swings (synchronized, i.e.50ea) 50 Box Jumps Overs (alternating, i.e. 25ea) 50 Pull-ups RX+Chest to

Snatch Build Up E2MOM 3 – 2 – 1 – 1 – 1 – 1 – 1 Isabel (power or squat) For Time: (15min cap)

“Confused KAREN” by DB For Time: (25min cap) 50 WallBall Shots 20/14lbs to 10′ MRX 20/10 to 9′ 800m RUN / Row or Bike 2k

Hang Clean E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* MainSite WOD 50 – 40 – 30 – 20 – 10

Bench Press E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* TEAM WOD 6min AMRAP: Partner 1 ROWS 600m Partner 2 RUNS

Back Squat E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* Four 3min Rounds of: 10 Front Squats 135/95 RX+185/125 MRX 95/65

“Rev1 Filthy Fifties” For Time: (40min cap) 50 Box Jumps 24/20″ MRX 20/18″ 50 Pull-ups MRX Jumping (wrist folds at bar) 50 Kettlebell Swings 24/16kgs

Hang Squat Clean Build-up E2MOM 6 – 5 – 4 – 3 – 2 – 1 – 1 For time: (16min cap) 10 – 9

Squat Snatch Build-up E2MOM 6 – 5 – 4 – 3 – 2 – 1 – 1 MainSite WOD (RX+) 10 – 8 – 6

*One Attempt Max Kettlebell Swings (American) 8min cap non-stop/unbroken 40/32/28/24/16/12kgs *Athletes Chooses Load, can be different than WOD weight* Team WOD “Helen with a Friend”

Hero WOD “JAG 28″ For Time: (30min cap) Run 800m 28 Kettlebell Swings 32/24kgs MRX 24/16kgs 28 Strict Pull-ups MRX Ring Rows 28 Kettlebell Hang

Deadlift Build-up E3MOM 11 – 9 – 6 – 3 – 1 11min AMRAP: 11 Toes to Bar 11 Deadlifts 275/115 RX+315/215 MRX 185/125 11

Push Press 5 x 10 E3MOM 50-60% 3 Rounds For Time: (20min cap) 21 Right Arm Dumbbell/Kettlebell Shoulder to Overhead 21 Pull-ups RX+ Chest to

Hero WOD “TAMA” For Time: (31min cap) 800m One Arm Kettlebell Farmer Carry 32/24kgs MRX 24/16kgs 31 Toes to Bar 31 Push-Ups 31 Front Squats

For Time: (8min cap) 1000m Row for LeaderBoard!* or 800m Run for LeaderBoard!* or 2.5k Bike For Time: (25min cap) 400m Run/Row or 1k Bike

Thruster Build-up E2MOM 10 – 8 – 6 – 4 – 2 – 1 – 1 MainSite WOD 5 Rounds For Reps of: In 2

Sumo Deadlift 5 x 10 E3MOM 50-60% 6min AMRAP: 8 Sumo Deadlifts 255/175lbs MRX 165/115 4 Chest to Bar Pull-Ups RX+ Bar Muscle Ups MRX

Strict Press 5 x 10 reps E3MOM @ 50-60% TEAM WOD For Time: (18min cap) Partner 1 – Run 600m / Partner 2 – Row

Back Squat 5 x 10 E3MOM 50-60% 4 Rounds For Time: (16min cap) 24 Dumbbell Snatch (alt arm) 18 WallBall Sit-Up 20/14lbs MRX 20/10 2

“Fight Gone Bad” 3 Rounds for Reps/Cals of: 1min WallBall Shots 20/14lbs to 10’ MRX 20/10 to 9’ 1min Sumo Deadlift High Pulls 75/55lbs MRX

Hero WOD “T” 5 Rounds For Time: (31min cap) 100-meter Sprint 10 Squat Clean Thrusters 115/75 MRX 85/55 15 Kettlebell Swings 32/24kgs MRX 24/16kgs 100-meter

Roxanne Song Warm-up. Every-time they say Roxanne perform a Burpee. 22min AMRAP: 22 Strict Press 95/65lbs RX+135/95 MRX 75/55 11 Over the Bar Burpees 11

Deadlift 5 x 10 E3MOM 50-60% MainSite WOD 12 – 9 – 6 Reps For Time: (15min cap) Deadlifts 315/205lbs MRX 225/145 Ring Muscle-ups MRX

Team WODs: WOD #1 1600m Row For Time (Rules = Athletes must switch every 400m; 1 in Low Plank / 1 Rowing) **8min time cap**

Bench Press 5 x 10 E3MOM 50-60% 3 Rounds For Time: (15min cap) 30 Wallball Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 5 Over

Sumo Deadlift Build Up E3MOM 10 – 5 – 15 – 5 – 1 5 Sprint Rounds For Time: (40min cap) 400m Run / Row

Cluster Build Up E2MOM x 16min 1 Clean to 2 Hang Squat Clean to 1 Shoulder to Overhead “Labor Pains” by DB For Time: (16min

“MARY” 20min AMRAP: 5 Handstand Push-Ups MRX 2/4″ rise or Hand Release Push-Ups 10 Pistols (alt legs) MRX 10 Lunges (alt legs) 15 Pull-ups OR

HERO WOD “MAUPIN” 4 Rounds For Time: (45min cap) 800m Run 49 Push-Ups 49 Sit-Ups Ab-mat Unanchored 49 Air Squats U.S. Army Staff Sgt. Keith

CrossFit Games Master’s WODs 2019 Master’s WOD 1 For Time: (7min cap) 500m Row 30 Bar Facing Burpees Rest 5min Master’s WOD 2 5 Rounds

“What Girl is It” by DB For Time: (35min cap) 200m Run or 0.5k Bike 15 Overhead Squats 15 Toes to Bar 250m Row 15

Complex Build Up E2MOM x 16min 1 Power Snatch to 1 Hang Squat Snatch Tag Team 16min Ascending AMRAP: Partner 1 = 1 Pull-Up RX+Chest

Split Jerk Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 4 Rounds For Time: (18min cap) 600m Run /

Back Squat Max E3MOM 5-10 @ 50-75% – 3-5 @ 65-85% – 1-2 @ 75-90% – 1 @ 90-100% – 1 @ Max – 1

HERO WOD “DONNY” 21 – 15 – 9 – 9 – 15 – 21 Reps for Time: (21min cap) Deadlifts 225/155 MRX 185/125lbs Burpees (regular

“The Mighty Mile” by DB For Time: (40min cap) 600m Run or Row or 1.5k Bike 60 WallBall Sit-Ups 20/14lbs MRX 14/10 30 Chest to

Hang Clean Build Up E3MOM 5 – 5 – 5 – 5 – 5 “Team WOD” 20min AMRAP: Partner 1 = 15 Hang Cleans *slap

HERO WOD & CrossFit Service Cup WOD 3 “KELLY BROWN” 5 Rounds For Time: (40min cap) 440m Row 10 Box Jumps 30/24” MRX 24/20” 10

Snatch Build Up E3MOM 5 – 5 – 5 – 5 – 5 For Time: (18min cap) 25 Hang Snatch 75/55 RX+95/65 MRX 55/35 1

Sumo-Deadlift Build Up E3MOM 5 – 5 – 5 – 5 – 5 15min AMRAP: 5 Sumo Deadlifts 10 Toes to Bar 15 Calorie Row/Bike

Run/Row 800m or 2k Bike x 12min E6MOM (score is slowest time of the 2) CrossFit Games Helena 2023 3 Rounds For Time: (15min cap)

CrossFit Games Last Chance Qualifier #4 2022 2 Rounds For Time: (25min cap) 50 Burpee Box Jump Overs 24/20” MRX 20/18” 75 Wallball Shots 20/14lbs

CrossFit Games WOD 2022 “Echo Press” (based on) For Time: (14min cap) 30/25 Calorie Bike/Row or 600m Run 10 Handstand Push Ups RX+Deficit 3.5/2in MRX

Bench Press Max E3MOM 5-10 @ 50-75% – 3-5 @ 65-85% – 1-2 @ 75-90% – 1 @ 90-100% – 1 @ Max – 1

Front Squat Max E3MOM 5-10 @ 50-75% – 3-5 @ 65-85% – 1-2 @ 75-90% – 1@ 90-100% – 1 @Max – 1 @ Max

Benchmark WOD “CHRISTINE” 3 Rounds For Time:(20min cap) 500m Row or 1.2k Bike 12 Deadlifts Body Weight / 75% Body Weight 21 Box Jumps/Step-ups 24/20″

Run/Row 200m or 0.5k Bike x 12min E3MOM (score is slowest time of the 4) Benchmark WOD “NICOLE” 20min AMRAP: Run 400meters Max Rep Pull-Ups

Overhead Squat Build Up E3MOM 5 – 5 – 5 – 5 – 5 CrossFit Games WOD (RX+) “Nasty Nancy” 5 Rounds For Time: (25min

Deadlift Build Up E3MOM 5 – 5 – 5 – 5 – 5 CrossFit Games WOD 2008 5 Rounds For Time: (10min cap) 5 Deadlifts

Strict Press Build Up E3MOM 5 – 5 – 5 – 5 – 5 Team WOD: For Time: (18min cap) P1 – Run 800m /

Back Squat Build Up E3MOM 5 – 5 – 5 – 5 – 5 6min AMRAP: 18 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to

Bench Press Build Up E3MOM 10 – 10 – 10 – 10 – 10 For Time: (18min cap) 50 Dumbbell Snatch (alt arm) 25 Left

10min Build Up to a Heavy 3rep Back Squat and a 3rep Shoulder to Overhead with bar on floor HERO WOD “BRUCK” 4 Rounds For

For Time: (6min cap) 49/40 Calorie Row/Bike or 800m Run *Rest 4min / transition from / time cap 28min AMRAP: 49/40 Calorie Row/Bike or 800m

Death by Hang Power Clean EMOM x 10min 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min… up to 10 reps at

Front Squat Build Up E3MOM 5 – 5 – 5 – 5 – 5 “AUGUSTUS” by DB For Time: (20min cap) 800m Run/Row or 2k

Death by Deadlift EMOM x 10min 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min… up to 10 reps at 10min “Pick

Death by 10meters for 10min With a runningclock perform 1 sprint (10meters) the 1st min, 2 sprints (10m) the 2nd min, 3 sprints the 3rd

Cluster Build Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 6 Deadlifts to 4 Hang Clean (power or squat) to

CrossFit Huntsville is hosting the Burgener Weightlifting Course today. All classes and Open Gym are cancelled.

CrossFit Huntsville will be hosting the Burgener Weightlifting Course TODAY Saturday, July 27th and Sunday, July 28th. We will have ONE CLASS ONLY TODAY at

15min Build Up to a Max Bear Complex. 1 Clean to 1 Front Squat (can squat clean) to 1 Shoulder to Overhead (can thruster out

Death by Hang Power Snatch EMOM x 10min 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min… up to 10 reps at

“Team Helen vs Team Karen” by DB For Time: (18min cap) Partner 1 = 1 Round of Helen 400m Run – 21 Kettlebell Swings –

Hang Squat Clean Build-up E3MOM 9 – 6 – 4 – 2 – 1 3min AMRAP: 6 Over the Bar Burpees 3 Squat Cleans 3

Death by Strict Press (from floor) EMOM x 10min 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min… up to 10 reps

2 Rep Cluster Build Up E2MOM x 12min 2 Deadlifts to 2 Hang Cleans to 2 Shoulder to Overhead “The FireCracker 500” by DB 1

“EVA vs KELLY” by DB For Time: (33min cap) 800m Run 30 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 30 Pull-ups MRX Ring Rows Rest 2min

Thruster Build-up E3MOM 9 – 6 – 4 – 2 – 1 CrossFit SemiFinals Event 4 2024 (RX+) For Time: (15min cap) 30 Cleans 30

Death by Bench Press EMOM x 10min 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min… up to 10 reps at 10min

Overhead Squat Build-up E3MOM 9 – 6 – 4 – 2 – 1 For Time: (19min cap) 21 Calorie Row/Bike or 400m Run 15 Overhead

Death by Sumo Deadlift EMOM x 10min 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min… up to 10 reps at 10min

“Barbell Barbara” by DB 4 rounds, each for time of: (40min cap) 5 Hang Squat Cleans 135/95 MRX 95/65 20 Pull-ups MRX Ring Rows 5

Hero WOD “JACK” 20min AMRAP: 10 Push Press 115/80lbs MRX 95/65 10 Kettlebell Swings 24/16kgs MRX 20/12kgs 10 Box Jumps 24/20″ MRX 20/18 U.S. Army

“The Sprint Mile” (15min cap w/rests) 400m Run/Row – Rest 1min 200m Run/Row – Rest 1min 400m Run/Row – Rest 1min 200m Run/Row – Rest

Front Squat Build-up E3MOM 9 – 6 – 4 – 2 – 1 CrossFit SemiFinals Event 3 2024 (RX+) 3 – 6 – 9 –

Clean Build-up E3MOM 9 – 6 – 4 – 2 – 1 Team WOD “All In! 1 Team; 1 Fight” by DB 3 Rounds For

“Try To Tabata ” by DB For Max Reps of Each Exercise: Dumbbell Snatch Right Arm Rest 2 minute/rotate Dumbbell Left Arm Thrusters Rest 2

Hang Power Snatch Build-Up E3MOM 9 – 6 – 4 – 2 – 1 “Pilot’s Precision” by DB 11min AMRAP: 6 Sumo Deadlift High Pull