Back & Front Squat (Alt Lifts) E3MOM – 5 Back Squat – 4 Front Squat – 3 Back Squat – 2 Front Squat – 1

WODs *Athletes choice* Randy For Time: 75 Power Snatches 75/55lbs MRX 65/45 OR Isabel (power or squat) For Time: 30 Snatches 135/95lbs MRX 95/65 OR

E6MOM for 30min/5 Rounds, Perform: 600m Run / Row or 1.5k Bike 12 Power Cleans 3 Over the Bar Burpees **Score is Slowest Time of

5min Build Up Overhead Squat 5min Build Up Front Squat 5min Build Up Back Squat “CFr’ Test 1” by DB For Time: (25min cap) 25

“Team WOD” 33min AMRAP: P1 = 11 Hang Cleans *slap hands P2 = 11 Push-Ups *slap hands P1 & P2 = 22 Box Jump Overs

MERRY CHRISTMAS, CFHSV! All classes are cancelled today. Thursday 12/26: Three classes only at 8am, 9am and 10am (no childcare)

“North Star Travels” by DB For Time: (35min cap) 1000m Run/Row or 2.5k Bike 30 Wisemen Deadlifts 2 Star Seeking Shoulder to Overhead 800m Run/Row

DB’s Annual 12 Days of Christmas WOD! FOR TIME: 1 Power Snatch 95/65 55+ 75/55 2 Thrusters 3 Sumo Deadlift High Pull 4 Push-Ups 55+

“Reindeer Racing” by DB 6min AMRAP: 600m Run, Row or 1.5k Bike Then: 12 Left Arm Dumbbell Snatch 50/35 MRX 35/20 12 Wallball Sit-ups 20/14lbs

“Santa’s Helpers” by DB For Time: (40min cap) Elves’ Helen 2 rounds of: 400m Run 21 KBS 24/16kg 32/24kg MRX 20/12kg 12 Pull-tips MRX Ring

“Operation Just Cause” by DB For Time:(33min cap) 1 Round: 75 American Ranger Kettlebell Swings 75 Deadly Double Unders REST 1min 2 Rounds: 20 PDF

Duathlon For Time: (12min cap) Combo (2) of any of the following: -800m Run -800m Row -2k Bike 6 Rounds For Time: (25min cap) 200m

Tempo Back Squat E3MOM 5 Sets X 3-6 Reps @ 50-75% **3sec Down – 2sec Hold/Isometric Squeeze – 1sec Explode up – 2sec Reset** 13min

Sumo-DeadLift E3MOM 5×5 @75-85% E3MOM “Sumo-Santa” by DB 3 Rounds For Time: (20min cap) 250m Sleigh Row/ Snow Run / 0.6k Bobsled Bike 20 Sumo

Tempo Strict Press E3MOM 5 Sets X 3-6 Reps @ 50-75% **1sec Explode up – 2sec Hold/Isometric Squeeze – 3sec Down -2sec Reset** 18min AMRAP:

HERO WOD “The Seven” 7 Rounds For Time: (45min cap) 7 Handstand Push-Ups MRX 2/4″ rise 7 Thrusters 135/95lbs MRX 95/65 7 Knees to Elbows

“The Jingle Bell Grinch” by DB For Time: (45min cap) 800m Run 80 Jingle Bell Swings 24/16kgs RX+32/24kgs MRX 20/12kgs 800m ROW or Bike 2km

Power Clean & Hang Clean Build Up E2MOM 5 Power Clean – 5 Hang Clean 3 Power Clean – 3 Hang Clean 1 Power Clean

Differing Deadlifts Build Up E2MOM 9 Barbell Deadlifts – 12 Right Arm Right Leg Kettlebell Deadlifts – 12 Left Arm Left Leg Kettkebell Deadlifts 6

Tempo Overhead Squats E3MOM 5 Sets X 3-6 Reps @ 50-75% **3sec Down – 2sec Hold/Isometric Squeeze – 1sec Explode up – 2sec Reset** 14min

Tempo Bench Press E3MOM 5 Sets X 3-6 Reps @ 50-75% **3sec Down – 2sec Hold/Isometric Squeeze – 1sec Explode up – 2sec Reset** 3

Tempo Deadlifts E3MOM 5 Sets X 3-6 Reps @ 50-75% **1sec Explode up -2sec Hold/Isometric Squeeze -3sec Down -2sec Reset** Team WOD 18min AMRAP: P1

HERO WOD “ARTIE” 20min AMRAP: 5 Pull-ups MRX Ring Rows 10 Push-ups 15 Air squats 5 Pull-ups MRX Ring Rows 10 Thrusters 95/65lbs MRX 75/55

“Pearl Harbor” by DB For Time: (36min cap) 7 Ground to Overhead Gun Salute 115/75 RX+135/95 MRX95/65 Run 400m for Battleship Arizona 19 Torpedo Toes

Hang Power Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 2 – 1 – 1 15min AMRAP: 10 Hang Snatch 95/65lbs

Run/Row 200m or 0.5k Bike x 8min E2MOM (score is slowest time of the 4) MainSite WOD 30-20-10 reps for time of: (18min cap) Right

Split Jerk Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 Team WOD 16min AMRAP: P1 – 3 Wall Walks

Tempo Front Squats E3MOM 5 Sets X 3-6 Reps @ 50-75% **3sec Down – 2sec Hold/Isometric Squeeze – 1sec Explode up – 2sec Reset** 12min

5min Build Up Shoulder to Overhead 5min Build Up Hang Power Clean 5min Build Up Deadlift “The Equalizer” by DB For Time: 18min cap 18

CFHSV 12thAnnual “Iron Bowl & College Gameday WOD” 1st Quarter: 4 min AMRAP: 200m Kick Off Touchdown RUN (buy-in) Then, 10 Help a Teammate Up

“Pocahontas & John Smith” by DB 30 min Partner AMRAP: 10 Pull-ups MRX Ring Rows 8 Deadlifts 135/95 RX+165/115 MRX 95/65 6 Hang Squat Cleans

Happy Thanksgiving! All Classes Cancelled Happy Thanksgiving CrossFit Huntsville!! Thursday 11/28: All classes cancelled…Happy Thanksgiving CFHSV! Friday 11/29: Three classes only at 815am, 915am and

“Turkey Tabata” by DB For Total Reps: Dead Turkey Lifts 115/75 RX+135/95 MRX 95/65 REST 1min/Rotate Over the Turkey Burpees REST 1min/Rotate One Arm Gobler

Hang Snatch E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 6min AMRAP: 12 Box Jumps 9 Hang Snatch 3min REST 6min

Bench Press E3MOM 5 sets x 10 reps “BlackJack” by DB For Time & Unbroken: (21min cap) 21 Hand Release Push-ups MRX Push-ups 21 Power

“Ned” 7 Rounds For Time: (45min cap) 11 Back Squats Bodyweight MRX 75% Bodyweight 1000m Row Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode

For Time: (26min cap) 36 Shoulder to Overhead 36 Toes to Bar or Wallball Sit-Ups 36 Wallball Shots 36 Calorie Row/Bike or 600m Run 22

Squat Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 HERO WOD “BURIAK” 20min AMRAP: 5 Squat Cleans 155/135lbs

Team WOD 10min Synchronized AMRAP: Partner 1 = Row 10 Calories (switch each round) Partner 2 = Bike 10 Calories or Run 200m Partner 1

10 minute Squat Snatch Build Up *Warm up / Build up to WOD weight HERO WOD “PIKEY” (RX+) For Time: (36min cap) 400m Run 12

Sumo-Deadlift Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 EMOM for 15min For Max Calories: Min 1: 25 Kettlebell

Overhead Squat E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* “Flamethrower” by DB 13min AMRAP: 6 Sumo Deadlift High Pulls 95/65

HERO WOD “SHAM” 7 Rounds For Time: (21min cap) 11 Bodyweight Deadlifts 100-meter Sprint Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon,

Run/Row 400m or Bike 1K E4MOM x 8min (score is the combined time of the 2) HERO WOD “BADGER” 3 Rounds For Time: (35min cap)

Deadlift Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 HERO WOD “SCOTTY” 11min AMRAP: 5 Deadlifts 315/215 MRX 255/175lbs

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

Thruster Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 HERO WOD “PEYTON” 20min AMRAP: 10 Chest to Bar Pull-ups

Power Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 “Team HERO WOD” LAURA 21min AMRAP: 30 Calorie Row/Bike

For Time: (40min cap) Army “JOSH” For Time: 21 Overhead Squats 95/65 MRX 75/55 42 Pull-ups 15 Overhead Squats 30 Pull-ups 9 Overhead Squats 18

HERO WOD “GUNNY” (RX+) For Time: (45min cap) 1 mile Run RX+ Weight Vest 20/14lbs 50 Push-Ups 50 Sit-Ups 1 mile Run RX+ Weight Vest

For Time: (30min cap) 800m Run / Row or 2k Bike 21 Left Arm Dumbbell/Kettlebell Thrusters 21 Chest to Bar Pull-Ups RX+ Strict Chest to

Deadlift E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* For Time: (20min cap) 400m Run / Row or 1k Bike 8

Roxanne Song Warm-up Every-time they say Roxanne perform a burpee. Team WOD 6 Rounds For Time: (24min cap) P1 & P2 – 6 Synchronized Shoulder

Build Up (squat or power) E2MOM Power Cleans 10 – 5 – 1 Squat Cleans 9 – 6 – 3 Hang Cleans 3 – 2

“KettleBells vs. WallBalls” by DB 10min AMRAP: 20 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 20 Kettlebell Goblet Squats 10 Toes to Bar MRX Plate V-Ups

Build Up E2MOM Strict Press 10 – 5 – 1 Push Press 9 – 6 – 3 Split/Push Jerk 3 – 2 – 1 For

“Waning Days” by DB 10-9-8-7-6-5-4-3-2-1 reps for time: (30min cap) Over the Bar Burpees Deadlifts 225/155lbs RX+315/215 MRX 185/125 Wallball Sit-Ups 20/14lbs RX+GHD Wallball MRX

10min to Achieve a Max Set of Unbroken Double-Unders or Crossovers or Both 4 Rounds For Time: (28min cap) 64 Doubles or Crossovers 16 Hang

Bench Press E3MOM 5 sets x 5 reps 5 Rounds For Time: (20min cap) 200m Run / Row or 0.5k Bike 10 Left Arm Dumbbell

“JASON vs. FREDDY 3” by DB “JASON” 13min AMRAP: Buy-in Trick of 1000m Row / 2.5km Bike Then 13 Sumo Deadlift High Pulls 95/65 MRX

Team WOD #1 (10 min cap) 2000m Row or 5k Bike For Time (Rules =P1 / P2 must switch every 250m for Row and 0.5k

Shoulder to Overhead E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 5 Rounds For Time: (20min cap) 50 Doubles or 50

“Tricky Tabata” by DB For Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 40/32/24/20/12kgs Rest 2 minute/rotate Tabata Push Press 55/45 75/55 95/65 115/75

“The Walking Dead 5K” by DB 5 Rounds For Time: (35min cap) 6 Deadlifts 315/215lbs RX+365/240 MRX 255/175 1000m Run / Row or 2.5k Bike

For Time: (30min cap) 200m Run/Row or 0.5k Bike 20 Power Cleans 20 Strict Press 400m Run/Row or 1k Bike 40 Hang Cleans 40 Push

Front Squats E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 14min AMRAP: 14/12 Calorie Row / Bike or 200m Run 7

MainSite WOD 4 Rounds For Time: (40min cap) 25ft Handstand Walk or 4 Wall Walks 25 Pull-ups MRX Ring Rows 25ft Handstand Walk or 4

Sumo-Deadlift E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 20min AMRAP: 25/20 Calorie Row / Bike or 400m Run 10 Sumo-Deadlifts

Strict Press = 10 – 5 – 5 – 20 E3MOM *going for a 20 rep max* “GOOD LUCK” by DB 5 Rounds for time:

Snatch Cluster Build Up E2MOM x 16min 1 Snatch to 1 Hang Snatch (power or squat or both) Main Site Benchmark WOD “Ingrid” 10 Rounds

HERO WOD “Nickman” 10 Rounds For Time: (45min cap) 200m Farmers Carry with Dumbbells 50/35 MRX 35/20 RX+ Carry a 50 & 35 / 35

3 Rounds For Time: (24min cap) 10 Deadlifts 135/95lbs MRX 95/65lbs 5 Over the Bar Burpees 10 Hang Cleans 5 Over the Bar Burpees 10

Run/Row 600m or 1.5k Bike x 8min E4MOM (score is slowest time of the 2) Team WOD #1 20min AMRAP: P1 – 200m Run –

Deadlift Build-up E3MOM 8 – 4 – 2 – 1 – 1 MainSite WOD (RX+) 5 Rounds for Total Reps of: 2min AMRAP: 20 Calorie

Hang Squat Clean Build Up E2MOM 8 – 4 – 2 – 2 – 1 – 1 15min AMRAP: 100 Double Unders 50 WallBall Shots

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