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

WOD: A. Row 1 minute for max calories rest 3 minutes 14 calorie row for time B. Sumo Deadlift: 3 – 3 – 2 – 2 – 1

WOD: A. Push Press: 8 – 6 – 4 – 2 E3MOM B. 12 minute AMRAP of: 12 hang power clean 95/65 RX+ 115/75 (MRX 75/55)

WOD: A. Back Squat: 8 – 6 – 4 – 2 E3MOM B. For Time: 2 rounds of: 10 OHS 95/65 RX+ 115/75 (MRX 75/55) 6

WOD: “Terry” For Time: 1 mile run 100 push-ups 100m bear crawl 1 mile run 100m bear crawl 100 push-ups 1 mile run Drug Enforcement Administration Special

CFHSV Annual Iron Bowl and College Gameday WOD by DB Come dressed in your best Alabama, Auburn or favorite college gear to support your team! Then

WOD: “CINDY” 20 minute AMRAP of: 5 pull-ups 10 push-ups 15 air squats REMINDER: Thanksgiving ScheduleFriday, November 25th: TWO classes at 1030AM and 1130AM, all other classes

All Classes Canceled. Happy Thanksgiving CrossFit Huntsville! REMINDER: Thanksgiving Schedule Thursday, November 24th: All classes canceled Friday, November 25th: TWO classes at 1030AM and 1130AM, all other classes canceled Saturday,

WOD: A. Squat Snatch: 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 E2MOM B. 2 rounds for time of:

WOD: A. CF Combine Bench Press Tess and Max Weight Weighted Ring or Bar Dip: 15 minutes to achieve a 1RM weighted bar or ring dip

WOD: A. Power Clean: 3 – 3 – 2 – 2 – 1 – 1 – 1 E2MOM B. OPEN WORKOUT 11.5 20 minute AMRAP of:

WOD: “WALSH” 4 rounds for time of: 22 burpee pull-ups 22 back squats 185/125 200m run with a 45/25lb plate overhead U.S. Army First Lieutenant Jonathan P.

WOD: A. Hang Clean (power or squat) & Jerk Ladder: E2MOM 1 – 1 – 1 – 1 – 1 – 1 -1 B. 3 rounds

WOD: 10 minute AMRAP of: 20 hang power snatch 75/55 or 95/65 or 115/75 200m run or 40 double unders 20 Military ab-mat anchored sit-ups RX+

WOD: A. Front Squat: 8 – 6 – 4 – 2 E3MOM B. For Time: 16 toes to bar 16 box jumps/step-ups 24″20″ (MRX 20″/18″) 16

WOD: A. Deadlift: 8 – 6 – 4 – 2 E3MOM B. 6 rounds E3MOM: 6 deadlifts 315/215 (MRX 255/165) 14/12 calorie row (MRX 12/10 calorie

WOD: A. Strict Press to Push Press to Jerk: E3MOM x 3 sets Perform strict press until failure, straight to push press until failure, straight to

WOD: “Fight Gone Bad” In this workout, athletes move from each of five stations after one minute for a total of 3 rounds. This is a 5

WOD: “Sisson” 20 minute AMRAP of: 1 rope climb 15′ 5 burpees 200m run **If you have a 20 pound vest or body armor, wear it.**U.S. Army

WOD: A. EMOM x 12 minutes: 1st minute: 14/12 calorie row (MRX 12/10 calorie row) 2nd minute: 15 KBS as heavy as possible 3rd minute: 30

WOD: A. In 9 minutes, build up to a max squat snatch IN 7 minutes, build up to a max power clean B. Three Wise Men

Marine Corps Birthday! WOD: “The Mighty Marines” by DB 4 rounds for time of: 15 pull-ups 250m row 5 push-ups 50m bear crawl 5 push-ups 250m row

WOD: A. Squat Clean to Front Squat Ladder: 1 – 1 – 1 – 1 – 1 E2MOM Squat Clean Ladder: 1 – 1 – 1

WOD: “Presidential Priorities” by DB For time and Presidential Party: 17 Democrat Deadlifts 115/80 RX+ 135/95 (MRX 95/65) 2 Republican Rope Climbs 15′ (MRX 10′) 1

WOD: 2 minute AMRAP of: 5 power snatch 95/65 RX+ 115/80 (MRX 75/55) 200m run max reps bar facing burpees rest 3 minutes 4 minute AMRAP of: 10

WOD: “HALL” 5 rounds for time of: 3 cleans 225/155 200m run 20 KB snatches 24/16kg (10 each arm) rest 2 minutes after each roundU.S. Air Force

WOD: E6MOM for 5 Test Events: 800m run for time 1000m row for time 50 back squats from floor for time bodyweight/70%BW 100 KBS for time

WOD: A. Bench Press and Hang Power Clean Combined Sets: E3MOM 4 bench press —> 4 hang power clean 3 bench press —> 3 hang power

WOD: A. OHS and Squat Snatch Build Up: Alternating sets, E2MOM: 2 OHS — 2 squat snatch — 1 OHS — 1 squat snatch — 1

WOD: A. Deadlift and Squat Clean Build Up: Alternating sets, E2MOM 4 deadlifts — 3 squat cleans — 3 deadlifts — 2 squat cleans — 2

WOD: 6 minute AMRAP of: 6 HSPU RX+ strict (MRX 2″/4″ rise) OR 2 wall walks OR 6 strict press 95/65 1 rope climb 15′ RX+

WOD: “Halloween Horror 3” by DB For Time: 31 Jack O Latern swings 40/32/24/20/16/12 400m Ghost Chase 31 Frankenstein Front Squats 135/95 or 115/80 or 95/65

WOD: “Jackie” For Time: 1000m row 50 thrusters 45/35 30 pull-ups

Barbells For Boobs “Amazing Grace” For Time: 30 clean & jerk 135/95 (MRX 95/65) Reminder! Today we will have one class at 9am. Come out to support

WOD: A. Snatch & Rope Climb EMOM x 12 minutes: Even = 1 squat snatch Odd = 1 rope climb (legless or with legs) or 3

WOD: A. Deadlift: 12 – 9 – 7 – 5 – 4 E3MOM B. 2 minute AMRAP of: 250m row 10 bodyweight deadlifts max over the

WOD: A. Strict Press: 12 – 9 – 7 – 5 – 4 E3MOM Straight to: 2 split jerks EMOM for 7 minutes B. 16 minute

WOD: With a continuously running clock for best times: 0:00 – 4:00 – 2oom run to 7 SDHP to 200m run to 7 hang power snatch

CrossFit Huntsville Barbells For Boobs, 2015 WOD: A. Front Squat: 12 – 9 – 7 – 5 – 4 E3MOM B. “Gimme a Break” by DB For

WOD: “Amanda” 9 – 7 – 5 reps for time of: muscle-ups (MRX chest to bar pull-ups + bar dips) squat snatch 135/95 (MRX 95/65)

WOD: A. “The Walking Dead 5K” by DB 5 rounds for time of: 6 deadlifts 315/215 RX+ 365/240 (MRX 255/175) 1000m run B. Core Development: 25

WOD: A. 10 rounds of: 1 power clean & jerk every 90 seconds B. 1 minute AMRAP of: clean & jerk 75/55 or 65/45 rest 2 minutes 1

WOD: A. “Annie” 50 – 40 – 30 – 20 – 10 rep rounds for time of: double unders sit-ups, ab-mat anchored B. Bench Press: 12

WOD: A. EMOM x 5 minutes: 5 snatch rest 2 minutes EMOM x 5 minutes: 5 hang snatch B. “Bi-Polar Nicole” by DB 23 minute AMRAP of: 400m

WOD: A. Back Squat: 10 – 7 – 6 – 5 – 3 E3MOM B. 6 minute AMRAP of: EMOM x 6 minutes: perform 6 power

WOD: A. Push Press: 10 – 7 – 6 – 5 – 3 E3MOM Immediately after last set of push press, 5 minutes to establish a

WOD: “Rene” 7 rounds for time of: 400m run 21 walking lunges 15 pull-ups 9 burpees If you have a 20lb weight vest or body armor, wear

WOD: A. 10 rounds of: 1 squat clean to 1 jerk every 90 seconds B. 7 minute AMRAP of: 2 power clean 135/95 (MRX 95/65) 2

WOD: A.”The Miracle Miles” by DB For Time: 400m run, rest 1 minute 200m run, rest 1 minute 400m run, rest 1 minute 200m run, rest 1 minute 400m run, rest 1 minute 400m row, rest 1

NAVY BIRTHDAY CELEBRATION! WOD: “PIKE” 5 rounds for time of: 20 thrusters 75/55 (MRX 55/45) 10 strict ring dips (MRX 10 bar dips) 20 push-ups 10 strict

WOD: A. Deadlift: 10 – 7 – 6 – 5 – 3 E3MOM B. 3 minute AMRAP of: 7 one legged deadlift (left) 135/95 RX+ 165/115

WOD: A. Strict Press: 10 – 7 – 6 – 5 – 3 E3MOM B. TEAM WOD 3 rounds for time of: 400m buddy run 15

WOD: “Santa Maria Voyage” by DB For Time: 10 hang power snatch 115/75 (MRX 95/65) 10 OHS 115/75 (MRX 95/65) 10 burpee pull-ups 10 calorie row

WOD: “McGhee” 30 minute AMRAP of: 5 deadlift 275/185 13 push-ups 9 box jumps 24″/20″ Corporal Ryan C. McGhee, 21, was killed in action on May 13,

WOD: A. 10 minutes to build up to a max set of unbroken TnG power clean to shoulder to overhead RX 115/80 RX+ 135/95 (MRX 95/65) **bar

WOD: A. Bench Press: 10 – 7 – 6 – 5 – 3 E3MOM B. 2 minute AMRAP of: Sprint 200m to 10/7 push-ups to max

WOD: A. Front Squat: 10 – 7 – 6 – 5 – 3 E3MOM B. “Nowhere To Hide” by DB 12 minute AMRAP of: 6 bar

WOD: A. 10 minute EMOM training: Even: 5, 7, 9 or 11 reps HSPU (any style) or 2-4 wall walks or 30′-50′ handstand walk or 100′

WOD: A. Pull-up / Bar Muscle-Up Training: 2 minutes max reps bar muscle-ups or chest to bar pull-ups or 1 giant unbroken set rest 2 minutes 2 minutes

WOD: “Hansen” 5 rounds for time of: 30 KBS 32/24kg (MRX 24/16kg) 30 burpees 30 GHD sit-ups (MRX 30 ab-mat anchored sit-ups) Marine Staff Sgt Daniel Hansen

WOD: A. Clean & Jerk Cluster: “Perplexed Power” by DB 1 power clean to 1 push press to 1 hang power clean to 1 power jerk

WOD: A. Deadlift: 5 – 3 – 2 – 1 – 3 E3MOM B. 3 x 4 minute rounds for max reps of: 400m run 8

WOD: A. Push Press: 5 – 3 – 2 – 1 – 3 E3MOM B. 12 minute AMRAP of: 7 hang power cleans 115/80 RX+ 155/105

TEAM WODs: In 2 athlete teams: WOD #1: “Rowing Showdown” 1800m row for time athletes must switch every 300m WOD #2: “Alternating Chipper Abilities” 20 minute AMRAP of: Athlete 1: 10

WOD: A. Bench Press: 5 – 3 – 2 – 1 – 3 E3MOM B. 2 rounds for time of: 15 HSPU (MRX 10 reps 2″/4″

WOD: A. 12 minute death by muscle-ups (ring or bar), chest to bar pull-ups or pull-ups B. Front Squat: 5 – 3 – 2 – 1

WOD: “The Bear Complex” 5 rounds of 7 reps of: 1 power clean to 1 front squat to 1 push press or jerk to 1 back

WOD: A. Thruster: 5 – 3 – 2 – 1 – 3 E3MOM B. “Come Back Home” by DB For Time: 11 OHS 115/80 (MRX 9

WOD: With a continuously running clock, for total reps, calories and rounds: 0:00 – 2:00 — row for calories 2:00 – 4:00 — rest 4:00 –

WOD: A. Build up to a max of the following cluster: 1 hang power snatch to 1 hang squat snatch E3MOM for 5 sets B. 20