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

A. Front squat: 5 – 3 – 1 – 4 – 2 – 1 E2MOM B. 15 minute AMRAP of alternating rounds of: Round 1: 15 calorie

WOD: “MICHAEL” 3 rounds for time: 800m run 50 hip or back extensions or combination of hip/back extensions 50 ab-mat anchored sit-ups In honor of Navy Lieutenant

A. Hang power clean: 4 – 3 – 2 – 1 – 1 E2MOM B. “Nasty Girls” 3 rounds for time of: 50 air squats

A. “The BB Sprint Mile” 400m run rest 1 minute 200m run rest 1 minute 400m run rest 1 minute 200m run rest 1 minute 400m run **score = total time minus 4

A. Snatch 21 trifecta 7 minutes to build up to a max power snatch 7 minutes to build up to a max hang power or

A. Back squat: 5 – 3 – 1 – 4 – 2 – 1 E2MOM B. For time: 25 pull-ups 1000m row 25 wallballs 20/14

WOD: A. Clean build up: 1 power clean to 1 hang power clean E2MOM x 5 sets B. 10 minute AMRAP of: 10 deadlifts 165/115 RX+

A. Strict press: 5 – 3 – 1 – 4 – 2 – 1 E2MOM B. 6 minute AMRAP of: 800m run 15 pull-ups or

WOD: “ANNIE” 50-40-30-20 and 10 rep rounds for time of: double unders ab-mat anchored sit-ups or “KAREN” for time: 150 wallballs 20/14 10′

A. Deadlift: 5 – 4 – 3 – 2 – 2 E2MOM B. 3 rounds for time of: 9 deadlifts 315/215 RX+ 4 reps 405/265

WOD: A. Overhead squat: 5 – 4 – 3 – 2 – 2 E2MOM B. 2 rounds for time of: 5 power snatches 115/75 or RX+

A. In TEAMs of 2… 30 minute AMRAP of: 30 wallballs 20/14 10/9′ (MRX 20/10 9′) 30 unanchored ab-mat sit-ups or GHD sit-ups 60 double-unders

A. Bench press: 5 – 4 – 3 – 2 – 2 E2MOM B. 4 rounds for time of: 400m run or 400m row 25

We are closed today in observance of Memorial Day. Have a safe and fun Memorial Day!

We are closed today in observance of Memorial Day weekend. Have a safe and fun Memorial Day weekend!

The “MURPH” Challenge Complete the following for time of: 1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run Partition the pull-ups, push-ups, and

WOD: A. Back squats & squat snatch: E2MOM for 20 minutes 5 back squats – 2 squat snatch 4 back squats – 2 squat snatch 3

WOD: A. Push press: 7 – 5 – 4 – 3 – 3 E2MOM B. 7 minute AMRAP of: 1000m/800m row 10 power cleans 95/65 or

A. 15 minute warm-up and progression work on muscle-ups and double unders B. For time: 5 muscle-ups or 5 burpee pull-ups 50 double unders 50

Congratulations to the newest members of our CFHSV Black Shirt Club and Green Team! 2016 Black Shirt Club Members: Heath Sharp, Justin Waldon, Mo Araiinejad, Sam Winkler,

WOD: “BARRAZA” 18 minute AMRAP of: 200m run 9 deadlifts 275/185 lbs. 6 burpee bar muscle-ups U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned

WOD: “Holleyman” 30 rounds for time of: 5 wallballs 20/14lbs. 10/9′ (55 and over 20/10 9′) 3 handstand push-ups (55 and over 4″ rise) 1 power

WOD: “Tester” — Athlete’s Choice: 1 mile run for time or 1200m run for time B. Bench press drop sets E4MOM x 4 sets C. 10

A. Front Squat: 7 – 5 – 4 – 3 – 3 E2MOM B. 13 minute ascending AMRAP of: 1 ground to overhead 135/95 RX+

WOD: A. Snatch Training: 2 power snatch to 2 snatch drops EMOM x 4 minutes rest 2 minutes, adjust weights 1 hang power snatch to 1 snatch balance

A. “Tester: Athlete’s Choice” max reps unbroken double-unders or 200 double-unders for time or 150 double-unders for time or 100 double-unders for time or 50

A. Back Squats and Back Rack Jerks = E2MOM for 20 minutes 7 back squats — 2 back rack jerks 5 back squats — 2

WOD: “STEPHEN” For Time: 30-25-20-15-10-5 rep rounds of: GHD sit-ups back/hip extensions knees to elbow stiff legged deadlifts 95/65 lbs. Third Battalion, Princess Patricia’s Canadian Light

A. Weighted, strict or strict banded pull-ups or tough ring rows EMOM x 10 minutes B. MURPH Challenge Prep: “with or without a 20/14 lb.

A. Deadlift: 7 – 5 – 4 – 3 – 3 E2MOM B. 12 minute AMRAP of: 6 deadlift 275/185 RX+ 335/215 (MRX 225/145) 12

A. Bench Press & Hang Power Cleans: 7 – 5 – 4 – 3 – 3 E3MOM B. 9 minute AMRAP of: 6 hang power

WOD: A. “Tester” athlete’s choice: 30 ring muscle-ups for time or 15 ring muscle-ups for time or 50 chest to bar pull-ups for time or 30

WOD: A. Overhead Squat: 7 – 5 – 4 – 2 – 4 E2MOM B. 3 rounds for time of: 5 overhead squats 95/65 RX+ 125/85

A. Strict Press: 7 – 5 – 4 – 2 – 4 E2MOM B. 4 rounds for time of: 25 shoulder to overhead 75/55 RX+95/65

WOD: “Nate” 20 minute AMRAP of: 2 muscle ups 4 HSPU 8 KBS 32kg/24kg Chief Petty Officer Nate Hardy was killed Sunday, February 4th during combat

WOD: A. Front Squat: 7 – 5 – 4 – 2 – 4 E2MOM B. With a continuously running clock for total reps/calories: 00:00 – 01:00

A. PushPress: 7 – 5 – 4 – 2 – 4 E2MOM B. For Time: buy-in: 800m run then, 100 hang clean & jerk (shoulder

A. Snatch Training: 1 squat snatch to 1 snatch balance to 1 hang squat snatch E2MOM x 10 minutes rest 3 minutes, adjust weights 1

CrossFit Huntsville is beyond excited to announce that Paul McCrary, “The Duke”, has qualified for the 2016 Reebok CrossFit Games! Paul will be competing for

WOD: A. Bench Press: 7 – 5 – 4 – 2 – 4 E2MOM B. 10 minute AMRAP of: 5 jerks 155/105 RX+ 205/135 (55 and

WOD: A. Back Squat: 7 – 5 – 4 – 2 – 4 E2MOM B. 3 rounds for time of: 500m row 10 chest to bar

WOD: “WITTMAN” 7 rounds for time: 15 kettlebell swings 24/16 kgs. 15 power cleans 95/65 lbs. 15 box jumps 24/20″ U.S. Army Sergeant Jeremiah Wittman, 26,

WOD: For time, working on the odd minute and resting on the even minutes: 100 chest to bar pull-ups (55 and over pull-ups) 125 push presses

WOD: A. In 15 minutes establish a 1 rep max back squat B. “Starter” = 500m row for time rest 3 minutes then, 3 rounds for time of:

A. EMOM x 12 minutes: pull-up/muscle-up & handstand push-up training odd minute = 1-10 reps of ring muscle-ups, bar muscle-ups, chest to bar pull-ups, or

A. Hang Power Snatch: 3 – 2 – 1 – 1 – 1 E2MOM B. 3 rounds for time: 25 hang power snatch 75/55 RX+

A. In 15 minutes establish a 1 rep max front squat B. For time: 21 calorie row 21 toes to bar 21 squat cleans 95/65

A. Push Press = 3 – 2 – 1 – 1 – 1 E2MOM B. 5 minute AMRAP of: 400m run then max rounds of:

WOD: A. “JEREMY” 21-15-9 reps of: overhead squats 95/65 bar facing burpees C. Core & Leg Development: 1-2 rounds NOT for time: 30 ft. overhead walking

WOD: A. 15 minutes to build up to a 1RM of the bear complex: 1 rep = 1 power clean to 1 front squat (or squat

WOD: A. 1 Power Snatch to 1 OHS to 1 Squat Snatch E2MOM x 10 minutes B. Master’s Qualifier Event 4: For Time: 55 bar facing

Complete the following for time of: 800m run 25 overhead stationary lunges 45/35 lb. plate RX+ 55/45 lb plate (55 and over 35/25 lb. plate)

A. 2 minute max kettlebell swings (athlete chooses load) rest 3 minutes 500m row for time: B. Deadlift = 5 sets of 5 reps E2MOM C. 8

WOD: A. In 10 minutes build up and establish both a 1 rep max bench press and 1 rep max weighted pull-up/chin-up B. “LYNNE” 5 rounds

A. Hang Power Clean: 3 – 2 – 1 – 1 – 1 E2MOM B. 5 sprint rounds w/decreasing rest times: 3 burpee pull-ups RX+

WOD: “The Bear Complex” 5 rounds for time: power clean to front squat to push press to back squat to back rack push press or jerk

A. Master Qualifier Event 1, 2014 In 15 minutes establish a 1 rep max clean (power, squat or split) B. Master Qualifier Event 3, 2015

A. In 15 minutes establish a 1 rep max deadlift (sumo or regular) B. Master Qualifier Event 4, 2015 21-15-9 reps for time of: Deadlifts

A. Back Squat: 5 sets of 5 reps E2MOM B. “KettleBell Killed the CrossFit Star” by DB For time: 13 KB swings 24/16 RX+32/24 1

A. Bench Press = 5 sets of 5 reps E2MOM B. For time: 800m run 25 hand release push-ups 25 pull-ups 400m run 20 hand