For Time: (38min cap) 800m Run/Row or 2K Bike 20 Hang Squat Cleans 40 Wallball Sit-ups 20/14 MRX 20/10 20 WBS 20/14 10/9′ MRX 20/10

Push Press Build Up E3MOM 9 – 6 – 4 – 2 – 1 CrossFit SemiFinals Event 2 2024 (RX+) 20min AMRAP: 50 Double Unders

All classes cancelled today. Have a SAFE and HAPPY JULY 4th, CrossFit Huntsville!

“Team McGhee” by DB 30min AMRAP: P1 = 5 Deadlifts *Slap Hands P2 = 13 Push-Ups *Slap Hands P1 = 9 Box Jumps *Slap Hands

Back Squat Build-Up E3MOM 9 – 6 – 4 – 2 – 1 6 min AMRAP: 36 Calorie Row or Bike 18 Squats (front or

HERO WOD “ABBATE” For Time: (40 min cap) 1 mile Run 21 Clean & Jerks 155/105 115/75 800m Run 21 Clean & Jerks 1 mile

“Reverse JACKIE” For Time: (15min cap) 30 Pull-Ups MRX Ring Rows 50 Thrusters 45/35lbs 1000m Row OR “JACKIE” For Time: (15min cap) 1000m Row 50

4 Rounds For Time: (35min cap) 25 Calorie Row/Bike or 400m Run 25 Hang Snatch 95/65lbs RX+ 15/75 MRX 75/55 25 Toes to Bar or

1 1/2 Bench Press E3MOM 5 Sets X 5 -1 1/2 reps @ 50-75% **1 1/2 reps = lower to chest; press to 1/2; lower

Team WOD #1 8min AMRAP: 4 Kettlebell Sumo Deadlift High Pull 24/16kgs RX+32/24 MRX 20/12 6 Kettlebell Goblet Squats 8 Russian Kettlebell Swings *One person

Strict Press Build Up 5 x 4 E3MOM 5 Rounds For Time: (21min cap) 10 Shoulder to Overhead 115/75 RX+ 165/115 MRX 75/55 OR 5

Sumo-Deadlift Build Up 5 x 4 E3MOM For Time: (21min cap) 21 Sumo Deadlits 315/205 MRX 225/145 9 Ring Muscle-Ups MRX Bar Muscle-Ups 21 Calorie

Overhead Squat Build Up 5 x 4 E3MOM “An AMRAP Chipper” by DB 3min AMRAP: 12 Wallball Shots 20/14 to 10/9′ MRX 20/10 to 9′

“GI JANE” 100 Burpee Pull-ups For Time OR “RAMBO” by DB 100 Burpee Chest To Bar Pull-ups For Time OR “GEN PATTON” by DB 50

For Time: (30min cap) 40 Russian Kettlebell Swings 24/16 RX+ 32/24 MRX 20/12 20 Wallball Sit-Ups 20/14 MRX 20/10 400m Row/Run or 1K Bike 20

Run/Row 800m or 2K Bike x 18 minutes E6MOM score is slowest time of the 3 efforts, can mix up Main Site WOD 12 minute

“Summer Solstice Chipper” by DB For Time: (35min cap) 21 Deadlifts 95/65 RX+115/75 MRX 75/55 21 Hand Release Push-Ups MRX Push-Ups 21 American Kettlebell Swings

Juneteenth 1865m Row For Time: (10min cap) Rest 2min From Time Cap For Time: (19min cap) 19 Front Squats 95/65 RX+115/75 MRX 75/55lbs 19 Box

Split Jerk Build-up E2MOM 4 – 4 – 2 – 2 – 1 – 1 – 1 3min AMRAP: 12/10 Calorie Row/Bike or 200m Run

Front Squat Build Up E3MOM 5 x 4 “Father’s Favorite” by DB 5 Rounds For Time: (15min cap) 9 Thrusters 95/65 RX+115/75 MRX 75/55 9

Happy Father’s Day! All classes are cancelled today.

“Fatherly Love!” by DB For Time: (36min cap) 800m Run/Row or 2k Bike 25 Hang Snatch 95/65lbs RX+115/75 MRX 75/55 25 Pull-Ups RX+ Chest to

HERO WOD “ANDY” For Time: (45min cap) 25 Thrusters 115/75lbs MRX 85/60 50 Box Jumps 24/20” MRX 20/18” 75 Deadlifts 1.5 mile Run 75 Deadlifts

Build Up to a Max of the Following Complex E2MOM x 7 Sets 1 Clean to 2 Hang Cleans to 1 Shoulder to Overhead 3min

Deadlift Build Up 5×4 E3MOM Team WOD 18min AMRAP: Partners 1 & 2 = 24 Deadlifts (alternating, 12each) Partners 1 & 2 = 18 Over

10min to Achieve a Max Set of Unbroken Double-Unders or Crossovers or Both 30min AMRAP: 15 Pull-ups RX+Chest to Bar MRX Ring Rows 10 Right

Build Up E2MOM Strict Press = 6 – 3 – 1 Push Press = 5 – 3 – 1 Push/Split Jerk = 4 – 2

HERO WOD “MARSTON” 20min AMRAP: 1 Deadlift 405/265lbs MRX 315/215 10 Toes to Bar 15 Bar Facing Burpees Special Warfare Operator 1st Class William Blake

3 Rounds For Time: (30min cap) 800m Run/Row or 2k Bike 25 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 10 Chest to Bar

Team WOD “Two Steppin” by DB For Time: (27min cap) Partner 1 – RUN 200m / Partner 2 – 11 Kettlebell Goblet Step-Ups Partner 2

“D-Day” by DB For Time: (44min cap) 1900m Row or Run to Beach 44 Over the Bunker (bar) Burpees 19 Deadman Drags (Deadlifts) 10 Climb

Bench Press Build Up 5×4 E3MOM 3min AMRAP: 3 Wall Walks 6 Push-ups 3 Power Snatch 115/75 RX+ 135/95 MRX 95/65 Rest 2min 3min AMRAP:

Build Up to a Max of the Following Complex E3MOM x 5 Sets 5 Deadlift to 4 Hang Clean to 3 Front Squat to 2

Back Squat Build Up 5×4 E3MOM 6min AMRAP: 12 Back Squats 135/95 RX+155/105 MRX 95/65 36 Double Unders or 36 Crossovers 1 Rope Climb 15’

HERO WOD “COLLIN” 6 Rounds For Time: (45min cap) 400m Kettlebell/Dumbbell Carry 24/16kgs or 50/35lbs MRX 20/12kgs or 35/20lbs 12 Push Press 115/75 MRX 75/55

For Time: (35min cap) 400m Run/Row or 1k Bike 20 Dumbbell Snatch (Right arm) 10 Dumbbell Push-up (Left arm) 20 Toes to Bar or WallBall

Hang Power Clean Build Up E2MOM 10 – 8 – 6 – 4 – 2 – 1 – 1 “Nasty Girls” 3 Rounds For Time:

1 1/2 Deadlifts E3MOM 5 Sets x 5 – 1 1/2 reps @ 50-75% **1 1/2 reps = full deadlift to extension; lower to top

Split Jerk Build Up E2MOM 8 – 4 – 3 – 2 – 1 – 1 For Time Alternating Reps of: (15min cap) 10 –

Team Row or Bike Races For Time: (15 min cap) Partner 1 – 30/25 Calories – Partner 2 – 30/25 Calories Partner 1 – 25/20

Recovery and Rest All Classes Cancelled Today. Enjoy Memorial Day!

Recovery and Rest All classes are cancelled today. Enjoy Memorial Day Weekend!

HERO WOD “MURPH” For Time: 1 Mile Run RX+ 20/14lb Weight Vest 100 Pull-Ups RX+ 20/14lb Weight Vest 200 Push-ups RX+ 20/14lb Weight Vest 300

Cluster Build-Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 3 Deadlifts to 2 Hang Clean (squat or power) to 1

50cal Row/Bike For Time: (6min cap) Main Site WOD (RX+) 10min AMRAP: 50 Dumbbell Snatches (alt arms) 50 Dumbbell Lunges (farmers, rack, or shoulder hold)

Power Snatch & Hang Snatch E2MOM 6 Power Snatch – 6 Hang Snatch 4 Power Snatch – 4 Hang Snatch 2 Power Snatch – 2

Back & Front Squat Build-up E2MOM 10 Back Squats – 8 Front Squats 8 Back Squats – 6 Front Squats 4 Back Squats – 3

CrossFit Huntsville is so proud to have had over 60 athletes qualify for the Individual and Age Group Quarterfinals that took place in late April.

HERO WOD “McGHEE” 30min AMRAP: 5 Deadlifts 275/185lbs MRX 225/145 13 Push-ups 9 Box Jumps 24/20″ MRX 20/18″ Jump or 24/20 Step-Ups Corporal Ryan C.

HERO WOD “WALSH” 4 Rounds For Time: (40min cap) 22 Burpee Pull-ups MRX 22 Ring Rows & 22 Burpees 22 Back Squat 185/125lbs MRX 115/75

“Mass Confusion” by DB For Time: (30min cap) 200m Row/Run or 0.5k Bike 40 Deadlifts 135/95 MRX 95/65 75 Wallball Shots 20/14lbs to 10/9’ MRX

Team Row or Bike Races For Time: Partner 1 = 30/25 Calories – Partner 2 = 30/25 Calories Partner 1 = 25/20 Calories – Partner

Overhead Squat & Overhead Lunges (alt/stationary) E2MOM 7 Overhead Squats – 8 Overhead Lunges 5 Overhead Squats – 6 Overhead Lunges 3 Overhead Squats –

Deadlift & Sumo Deadlift Build-up E2MOM 10 Deadlifts – 8 Sumo Deadlifts 8 Deadlifts – 6 Sumo Deadlifts 4 Deadlifts – 3 Sumo Deadlifts 2

16min to build up to a 10 rep Max Hang Clean 16min AMRAP: 6 Magnificienct Muscle-ups MRX Burpee Pull-up 10 Notorious Hang Cleans 6 Peppermint

ALL CLASSES ARE CANCELLED TODAY. HAPPY MOTHER’S DAY, CFHSV!

“Mother May I ?” by DB For Time: (30min cap) 200m Run/Row or 0.5km Bike 10 Hang Squat Cleans 115/75 RX+135/95 MRX 75/55 10 Shoulder

Back Squat Build Up E3MOM 10 – 8 – 6 – 3 – 1 Main Site WOD (RX+) 10 Rounds For Time, complete as many

Bench Press & Muscle Ups (Bar or Ring) E2MOM 7 Bench Press @70% – Muscle-ups 1-10 6 Bench Press @75% – Muscle-ups 1-10 5 Bench

Snatch Cluster Build Up E2MOM x 16min 1 Snatch to 1 Hang Snatch (power or squat or both) For Time: (20 min cap) 50 Double

Team WODs WOD #1 “Aerobic Showdown” 2 Rounds For Time Row/Run or Bike: (10min cap) P1 = 400m Row/Run or 1k Bike / slap hands

Congratulations to our CFHSV TEAM who competed in the Team Quarterfinals a few weeks ago and placed 47th in the North America East region! Team

“CINCO De Mayo” by DB5min AMRAP:-5 Hand Release Push-ups MRX Push-Ups-5 Hang Split Cleans (alt ft) 95/65lbs RX+115/75-5 S2O MRX 75/55-5 T2B or 5 WB

“ROGUE ONE” by DB For Time: (40min cap) 21 Light Saber SDHP 24/16kg RX+ 32/24kg MRX 20/12kg 21 Jedha Moon Step Ups 24/20″ MRX 20/18″

Deadlift Build Up E3MOM 10 – 8 – 6 – 3 – 1 For Time Alternating Reps of: (21 min cap) 10 – 9 –

Strict Press Build Up E3MOM 10 – 8 – 6 – 3 – 1 3 Rounds For Time: 55 Double Unders 11 Handstand Push-Ups RX+

Front Squat Build Up E3MOM 10 – 8 – 6 – 3 – 1 TEAM WOD 3 Rounds For Time: (20min cap) 16/13 calorie Row/Bike

“Weakness Wake-Up” by DB For Time: (40min cap) 40 Chest to Bar RX+ Strict Chest to Bar MRX Pull-ups Rest 2min 40 Handstand Push-Ups RX+

Clean & Jerk Build Up E3MOM 10 – 8 – 6 – 3 – 1 “Sizzlin” by DB For Time: (20min cap) 2 Ground to

Build-up E2MOM 10 Power Cleans – 8 Back Squats 5 Power Cleans – 4 Back Squats 3 Power Cleans – 2 Back Squats “ALEXANDER” 5

3 Rounds For Time: (20min cap) 800m Row/Run or 2k Bike 6 Hang Cleans 135/95 RX+155/105 MRX 95/65 10 Shoulder to Overhead REST 2min Core

Sumo-Dead “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 Team WOD 18min AMRAP: Partner 1 = 12/9

Hang Squat Clean Build Up E2MOM 8 – 4 – 2 – 2 – 1 – 1 “Mooner Eclipse” by DB 4:28min AMRAP: Lunar Buy-in

Strict Press “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 For Time: (21min cap) 800m Run/Row or

Bench Press Build Up E3MOM 10 – 6 – 3 – 1 – 1 20 Minute AMRAP: 20 DB Snatch, alternating 5 Box Jumps 10

Back Squat “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 For Time: (15min cap) 25 WallBall Overhead

“DIANE” 21-15-9 RFT: (15min cap) Deadlifts 225/155lbs MRX 185/125 Handstand Push-Ups MRX 2/4″ rise Core & Handstand Development 60ft Handstand Walk or 6 WallWalks 120ft

One Attempt Max KettleBell Swings *American Non-Stop/Unbroken 40 / 32 / 28 / 24 / 16 / 12kgs *Athletes Choose your Load, can be different

Front Squat “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 3 Rounds For Time: (15min cap) 21

Hang Clean “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 7min AMRAP: 21 Hang Cleans 95/65 RX+135/95

DeadLift “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 For Time: (21min cap) 100 Double Unders or

Push Press Build Up E2MOM 8 – 4 – 2 – 2 – 1 – 1 Team WOD 15min AMRAP: P1 = 200m Run or

Squat Snatch Build-Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 “Tax Collector Cindy & the IRS” by DB 20min AMRAP:

“LUMBERJACK 20″ For Time:(40min cap) 20 Deadlifts 275/185lbs MRX 225/155 Run 400m 20 Kettlebell Swings 32/24kgs MRX 24/16 Run 400m 20 Overhead Squats 115/75lbs MRX

Run/Row 600m or 1.5k Bike E4MOM x 12min (score is slowest time of the 3) “Peppermint Patty Cake” by DB For Time: (22min cap) Buy-in

Bench Press “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 21-15-9 reps For Time: (15min cap) Deadlifts

Hang Power Snatch Build Up E3MOM 16 – 12 – 8 – 4 – 1 4 Rounds For Time: (20min cap) 16/12 Calorie Row/Bike 16

For Time: (12min cap) 2000m Row or 1600m Run or 5km A-Bike Team WOD 3 Rounds For Time: (16min cap) P1 & P2 15 Synchronized

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

Deadlift & Sumo-Deadlift Build-up E2MOM 8 Deadlifts – 8 Sumo-Deadlifts 6 Deadlifts – 6 Sumo-Deadlifts 3 Deadlifts – 3 Sumo-Deadlifts 1 Deadlift – 1 Sumo-Deadlift

HERO WOD “TERRY” For Time: (50min cap) 1 mile Run 100 Push-ups 100m Bear Crawl 1 mile Run 100 Push-ups 100m Bear Crawl 1 mile

5 Rounds For Time: (39min cap) 500m Row/Run or 1.2k Bike 20 Pull-Ups RX+ Chest to Bar MRX Ring Rows 20 WallBall Shots 20/14lbs to

Build Up From Floor E2MOM 8 Strict Press – 6 Push Press – 4 Split Jerk 6 Strict Press – 4 Push Press – 2

5 minutes to achieve: Max Bar or Ring Muscle Ups (strict or kipping) OR Achieve Max Kipping Pull-Ups/Chest to Bar Pull-Ups OR Max Strict Pull-Ups/Chest

Bench Press Build Up E2MOM 8 Wide Grip Bench Press – 4 Bench Press 6 Wide Grip Bench Press – 3 Bench Press 3 Wide

“Puzzled” by DB For Time: (40 min cap) 33 Deadlifts 115/75 RX+ 135/95 MRX 95/65 200m Run/Row or .5k Bike 22 Shoulder to Overhead 55

Hang Clean Build Up E3MOM 21 – 15 – 9 – 5 – 1 “A Fool’s Choice” by DB For Time: (15 min cap) 21

HAPPY EASTER All Classes are Cancelled. Have a Happy Easter!