WOD: A. Strict Press: 5 – 3 – 2 – 1 – 3 E3MOM B. 6 minute AMRAP of: 3 muscle-ups (ring or bar) OR 3

WOD: A. Back Squat: 5 – 3 – 2 – 1 – 3 E3MOM B. For Time: 16 front squats 135/95 (MRX 95/65) 8 bar facing

WOD: A. Build up to a max load of the following cluster: 3 deadlifts to 2 hang cleans to 1 jerk E3MOM for 5 sets B.

WOD: “JAG 28” For Time: 800m run 28 KBS 32kg/24kg 28 strict pull-ups 28 KB clean & jerk 32kg/24kg 28 strict pull-ups 800m run U.S. Air Force

A. Front Squat: 6 – 4 – 2 – 2 – 2 E3MOM B. “Terrific Tabata” by DB Tabata goblet squats 32/24/16kg rest 1 minute

WOD: A. Power Clean: 3 – 3 – 3 – 3 – 3 E2MOM B. 10 rounds for time of: 200m run 5 bar facing burpees

WOD: A. Bench Press: 5 sets of 5 1-1/2 reps E3MOM B. 15 minute AMRAP of: 20 pull-ups (MRX 10 pull-ups) 40 double unders (MRX 30

WOD: A. OHS: 6 – 4 – 2 – 2 – 2 E3MOM B. “Adios Amigos” 12-9-6- reps for time of: snatch 135-155-185/95-105-125 (MRX 95-105-115/65-75-85) muscle-ups

TEAM WOD: In teams of two: 30 minute AMRAP of: 15 deadlifts 185/125 (MRX 155/105) 15 over the box jumps 24″/20″ (MRX 20″/18″) 15 GHD sit-ups

WOD: A. Push Press: 6 – 4 – 2 – 2 – 2 E3MOM B. “Deuce Deuce & a Caboose” For Time: 22 toes to bar

WOD: “VICTORIA” 5 rounds for time of: 10 thrusters 95/65 14 box jumps 24″/20″ 12 sumo deadlift high pull 95/65 12 burpees 27 KBS 24/16kg In honor

WOD: “Lift Up Autism” “LUKE” 5 minute AMRAP of: 4 power cleans 155/105 24 double unders 10 pull-ups rest 3 minutes, then: 4 minute AMRAP of: 4 front squats

WOD: A. EMOM for 10 minutes of: Even Minute: 5/4 bar/ring dips & 10/8 hand release push-ups OR 12/10 ring push-ups/dumbbell push-ups Odd Minute: 15 GHD

WOD: A. Back Squat: 6 – 4 – 2 – 2 – 2 E3MOM B. For Time: 5 hang squat cleans 115/80 RX+ 145/100 (MRX 95/65)

WOD: A. Strict Press: 6 – 4 – 2 – 2 – 2 E3MOM B. 12 minute AMRAP of: 12 push press 95/65 RX+ 115/80 (MRX

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

WOD: “The Love of Labor” by DB For Time: 4 push press 135/95 (MRX 95/65) 5 back squats 135/95 (MRX 95/65) 6 power clean 135/95 (MRX

WOD: “MARCO” 3 rounds for time of: 21 pull-ups 15 HSPU 9 thrusters 135/95 U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov.

WOD: A. Deadlift: 6 – 4 – 2 – 2 – 2 E3MOM B. “California Club” 8 deadlifts 365/255 (MRX 275/185) 40 GHD sit-ups (6″ target

WOD: A. Bench Press: 6 – 4 – 2 – 2 – 2 E3MOM B. 3 x 3 minute AMRAPs of: 300m row 10 push press

WOD: With a continuously running clock for best times and max reps: 0:00 – 6:00 – run 800m for time 6:00 – 7:00 – max reps

WOD: A. Front Squat: 6 – 5 – 4 – 3 – 1 E3MOM B. 14 minute AMRAP of: Buy-in: 300′ bear crawl RX+ 100′ handstand

WOD: A. 15 minutes to achieve a ax load Turkish get-up for the left and right arm B. 2 rounds for time of: 250m row 25

WOD: “Fran” 21 -15 – 9 reps for time of: thrusters 95/65 pull-ups

WOD: “Christine” 3 rounds for time of: 500m row 12 deadlifts at bodyweight for males/75% bodyweight for females 21 box jumps or step-ups 24″/20″

WOD: “Metabolic Magic” by DB 5 minute AMRAP of: Buy-in: 400m run, then 11 KBS 24kg/16kg RX+ 32kg/24kg (MRX 20kg/12kg) 7 burpees rest 3 minutes 5 minute AMRAP

TEAM WOD 1: 10 minute AMRAP of: max calorie row Partner 1: row 12/10 calories Partner 2: row 12/10 calories rest 10 minutes and build up to

WOD: A. OHS: 6 – 5 – 4 – 3 – 1 E3MOM B. “NANCY” 5 rounds for time of: 400m run 15 OHS 95/65 Check

WOD: A. Push Press: 6 – 5 – 4 – 3 – 1 E3MOM B. For Time: 3 muscle-ups (ring or bar) (MRX 3 pull-ups and

WOD: A. Build up to a max hang power clean to a TnG power clean E2MOM for 10 minutes B. 20 minute AMRAP of: 30 power

WOD: “Maupin” 4 rounds for time of: 800m run 49 push-ups 49 sit-ups, ab-mat unanchored 49 air squats U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of

WOD: A. Strict Press: 6 – 5 – 4 – 3 – 1 E3MOM B. 3 x 3 minute AMRAPs of: 3 muscle-ups OR 3 chest

WOD: A. EMOM for 10 minutes: Even: 10/8 calorie row RX+ 12/10 calorie row Odd: 10/8 over the bar burpees RX+ 12/10 over the bar burpees

WOD: A. Deadlift: 6 – 5 – 4 – 3 – 1 E3MOM B. “D.T.” 5 rounds for time of: 12 deadlifts 155/105 9 hang power

WOD: A. Build up to a 2 rep TnG squat snatch E2MOM x 10 minutes B. “Full Throttle” by DB 4 rounds for time of: 40

WOD: A. Bench Press: 6 – 5 – 4 – 3 – 1 E3MOM B. With a continuously running clock: 0:00 – 1:00: max reps Russian

WOD: A. Back Squat: 6 – 5 – 4 – 3 – 1 E3MOM B. 15 minute AMRAP of: 5 front squats 135/95 (MRX 95/65) 1

WOD: “Mr. Joshua” 5 rounds for time of: 400m run 30 GHD sit-ups 15 deadlifts 250/170 SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th

WOD: A. 15 minutes to establish a 1RM strict press B. 4 minute AMRAP of: 10 HSPU or 10 dips or 10 ring push-ups 10 box

WOD: A 16 minutes to establish a 1RM power clean and a 500m row best time B. For Time: 250m row 30 power cleans 95/65 RX+

WOD: “KELLY” 5 rounds for time of: 400m run 30 box jumps 24″/20″ 30 WBS 20/14 10′ Check out Mason Dixon’s menu for next week. Aug

WOD: A. Cluster Build Up: 1 power snatch to 1 hang power snatch E2MOM x 5 sets B. 10 rounds for time of: 1 power snatch

WOD: A. In 15 minutes, establish a 1RM front squat B. “Double Duel” by DB 6 minute AMRAP of: 1000m row (MRX 800m row) max reps

WOD: A. In 16 minutes, establish a 1RM push press and a 1RM jerk B. 3 minute AMRAP of: 3 shoulder to overhead 155/105 RX+ 185/125

WOD: “Michael” 3 rounds for time of: 800m run 50 hip or back extensions 50 ab-mat anchored sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of

WOD: A. In 16 minutes, establish a 1RM OHS and 1RM thruster B. For Time: 21 OHS 95/65 (MRX 75/55) 15 chest to bar pull-ups 9

WOD: “The Golden Grip” by DB 5 rounds for time of: 5 burpee box jumps 24″/20″ RX+ 30″/24″ (MRX 20″/18″ step ups) 5 left arm Russian

WOD: A. In 16 minutes, establish a 1RM power snatch and a 1RM squat snatch B. TEAM WOD For Time: 60 hang power snatch 95/65 (MRX

WOD: A. In 15 minutes, establish a 1RM Deadlift B. 12 minute AMRAP of: 6 deadlift 275/175 RX+ 315/215 (MRX 245/145) 12 box jumps 24″/20″ RX+

WOD: A. In 15 minutes, establish a 1RM bench press B. 2 minute AMRAP of: 5 power cleans 115/80 (MRX 95/65) 5 strict press 115/80 (MRX

WOD: A. In 15 minutes, establish a 1RM back squat B. “AUGUSTUS” by DB For Time: 800m run 27 back squats 135/95 RX+ 165/115 (MRX 95/65)

WOD: “OMAR” For Time: 10 thrusters 95/65 15 bar facing burpees 20 thrusters 95/65 25 bar facing burpees 30 thrusters 95/65 35 bar facing burpees U.S. Army

WOD: For Time: 1200m run 50 KBS 24kg/16kg RX+ 32kg/24kg (MRX 20kg/12kg) 25 pull-ups 800m run 40 KBS 24kg/16kg RX+ 32kg/24kg (MRX 20kg/12kg) 20 pull-ups 400m

WOD: A. In 12 minutes, build up to a max of the complex: 1 power clean to 1 shoulder to overhead to 1 hang power clean

WOD: A. Alternating Combo Power Sets: E3MOM for 4 sets Max reps back squat 125% BW / 100% BW 4 squat snatch 65-75% Max reps back

WOD: A. Bench Press: E3MOM for 4 sets Max reps bench press 125% BW / 100% BW Max reps bench press 100% BW / 85% BW

WOD: A. Weighted pull-ups: 3 reps EMOM for 4 minutes rest 1 minute, add weight 2 reps EMOM for 4 minutes rest 1 minute, add weight

WOD: A. Alternating Combo Power x 4 Sets E3MOM 4 front squats into 4 push press — 4 push press into 4 front squats — 2

WOD: “Tabata Something Else” Tabata pull-ups Tabata push-ups Tabata air squats Tabata ab-mat anchored sit-ups The Tabata interval is 20 seconds of work followed by 10

WOD: A. Thruster: 5 – 4 – 3 – 2 – 1 E2:30MOM B. “Ticking Time Bomb” by DB for time: Buy in: 600m run, then

WOD: A. Sumo Deadlift: 9 – 6 – 3 – 4 – 1/2 E3MOM B. Ascending 12 minute AMRAP of: 6 calorie row 6 sumo deadlift

WOD: A. Push Press: 9 – 6 – 3 – 4 – 1/2 E3MOM B. For Time: 21 shoulder to overhead 95/65 (MRX 75/55) 21 toes-to-bar

WOD: With a continuous running clock: 00:00-3:00 run 200m then max rounds of: 10 kettlebell swings 24/16kg RX+ 32/24kg (MRX 20/12kg) 10 Military anchored ab-mat sit-ups

WOD: A. Front squat: 9 – 6 – 3 – 4 – 1/2 E3MOM B. 13 minute AMRAP of: 13 back squats 115/80 RX+135/95 MRX 95/65

A. EMOM: 20 Russian kettlebell swings x 5 minutes B. “Let the CrossFitter Decide” by DB 3 rounds for time: 15 push press 115/80 or

WOD: “CrossFit Total” In 15 minutes, 3 attempts at a max back squat In 15 minutes, 3 attempts at a max strict press In 15 minutes,

WOD: “Barbell Barbara” by DB 4 rounds, each for time of: 5 hang squat clean 135/95 (MRX 95/65) 20 pull-ups 5 power clean 135/95 (MRX 95/65)

WOD: A. Bench Press: 9 – 6 – 3 – 4 – 1/2 E3MOM B. “Balancing Act” by DB For Time: 6 deadlift 295/195 RX+ 365/235

WOD: A. In 12 minutes, build up to a 2RM Hang Squat Snatch B. Complete the following chipper for time: 30 double unders 2 hang squat

WOD: 20 minute AMRAP of: 3 muscle-ups (MRX 3 chest to bar pull-ups and 3 bar or ring dips) 6 HSPU (MRX 4″ rise) 10 kettlebell

WOD: A. Split Jerk: 2 – 2 – 1 – 1 – 1 – 1 E2MOM B. 1 round for time of: 5 jerks 135/95 RX+

WOD: A. Back Squat: 9 – 6 3 – 4 – 1/2 E3MOM B. For Time: 100m sprint 21 thrusters 95/65 (MRX 75/55) 3 rope climbs

WOD: “ZIMMERMAN” 25 minute AMRAP of: 11 chest to bar pull-ups 2 deadlifts 315/215 10 HSPU U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook,

WOD: A. Cluster Build Up: 1 power snatch to 1 hang power snatch to 1 power snatch E2MOM for 5 sets B. 3 minute AMRAP Sprint

WOD: “KALSU” For Time: 100 thrusters 135/95 (MRX 75/45) **at the beginning of each minute, stop and perform 5 burpees** LT Robert James Kalsu (April 13,

WOD: A. Strict Press: 9 – 6 – 3 – 4 – 1/2 E3MOM B. 12 minute AMRAP of: Buy In: 6 wall walks RX+ 120ft

WOD: A. Deadlift: 9 – 6 – 3 – 4 – 1/2 E3MOM B. For Time: 30 deadlift BW/70% BW 800m run 30 kettlebell swings 24/16kg

WOD: A. Cluster Build Up: 1 power clean to 1 thruster to 1 hang squat clean E2MOM for 5 sets B. “The Firecracker 400″ by DB

Happy Independence Day CrossFit Huntsville! Have a safe and fun holiday! All classes are canceled today.

All Classes Canceled Today. Have a safe and fun Independence Day weekend!

WOD: For Time: 125m row or 100m run 10 burpee pull-ups or 5 burpee muscle-ups 20 Military ab-mat anchored sit-ups or 20 GHD sit-ups 400m run

WOD: A. Bench Press: 20 – 15 – 10 – 5 – 20 E3MOM B. For Time: 30 Wallball Shots 20/14 10’/9′ (MRX 20/10 9′) 10

A. Power Snatch: 3 – 2 – 1 – 1 – 1 E2MOM B. 3 rounds for time and snatch load of: 600m run 18

WOD: A. Front Squat & Deadlifts: 3 – 2 – 2 – 1 – 1 E3MOM (complete both lifts within 3 minute window, 20 seconds to

WOD: With a continuous running clock: 00:00 – 3:00 run 400m for time 03:00 – 7:00 row 500m for time 7:00 – 10:00 run 400m for

A. Thruster: 1 – 1 – 1 – 1 – 1 – 1 E2MOM B. “Chest Pump” by DB 12-10-8-6-4-2 rep rounds of: power clean

“Filthy Fifties” For time: 50 box jumps 24″ 50 jumping pull-ups 50 kettlebell swings 16kgs 5o walking lunge steps 50 knees to elbows 50 push

WOD: A. Back squat: 1 – 1 – 1 – 1 – 1 E2MOM B. 22 minute AMRAP of: 10 back squats 135/95 RX+ 175/115 (MRX

WOD: A. Clean & Jerk: 1 – 1 – 1 – 1 – 1 E2MOM B. For total reps, calories and rounds: 00:00 – 01:00 row

A. Weakness Work/Progression Training: **Athlete makes 2 choices based on greatest weakness and alternates choices on even and odd minutes: Alternating EMOM for 14 minutes:

A. Overhead squat: 5 – 3 – 1 – 4 – 2 – 1 E2MOM B. For time: 600m run 21 Military ab-mat anchored sit-ups

Team WOD #1: (In teams of 2) 5 minute AMRAP of: max calorie row *(athletes must switch every 12/10 calories)* rest 3 minutes Team WOD #2: (In teams

WOD: A. Deadlift: 5 – 3 – 1 – 4 – 2 – 1 E2MOM B. 3 max rep AMRAPS 3 minute AMRAP of: 12 over

WOD: “TOMMY V” For time: 21 thrusters 115/75 lbs. 12 rope climbs 15′ 15 thrusters 115/75 lbs. 9 rope climbs 15′ 9 thrusters 115/75 lbs. 6

A. Clean cluster training: E2MOM x 5 2 power cleans to 1 hang power clean B. Masters WOD: CF Games 2012 Row-Clean-Burpee For time: 1000m

A. “Tester” athlete’s choice: max reps unbroken toes-to-bar and/or spend 10 minutes working on progressions and prepping for benchmark WOD. B. “ANGIE” for time: 100

A. Push Press: 5 – 3 – 1 – 4 – 2 – 1 E2MOM B. 2 rounds for time of: 12 sumo deadlift 225/155

A. Squat Snatch: 3-3-2-2-1-1 E2MOM B. 12 minute ascending AMRAP of: 1 squat snatch 115/75 RX+ 155/105 (MRX 85/55) 1 muscle-up RX+ 1 strict muscle-up

ARMY Birthday — HERO WOD: “WHITE” 5 rounds for time of: 3 rope climbs 15′ 10 toes to bar 21 overhead walking lunges 45/35 lb. plate