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

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