WOD: A. In 10 minutes, establish a 1RM weighted pull-up or work technique on strict pull-ups or kipping pull-ups B. “Tabata This” Tabata row for calories

WOD: A. In 10 minutes, build up to a heavy clean & jerk B. For Time: 600m run 3 rope climb 15′ (55 and over 3

Happy New Year CrossFit Huntsville! All classes are canceled today.

WOD: In 10 minutes, build up to WOD weight and warm up CTB “DB’s BIG MONEY” Cash it all in on New Year’s Eve! 2 rounds for time

WOD: A. 2 minute max calorie row rest 1 minute 2 minutes max double unders rest 1 minute 1 minute max calorie row rest 1 minute

WOD: A. In 5 minutes, build up to a 3RM power snatch In 5 minutes, build up to a 2RM thruster In 5 minutes, build up

WOD: E6MOM for 5 reTest/Comparison Events: 800m sprint for time 1000m row for time 50 back squats from the floor at bodyweight (women 70% bodyweight) for

WOD: “Lynne” 5 rounds for max reps of: bench press @ bodyweight (75% for females) pull-ups **once bench press is complete, walk immediately over and conduct

WOD: A. In 12 minutes, build up to a 5RM shoulder to overhead B. Open WOD 13.2 10 minute AMRAP of: 5 shoulder to overhead 115/75

Merry Christmas CrossFit Huntsville! All classes are canceled today. Have a safe and happy holiday!

DB’s Annual 12 Days of Christmas WOD! For Time: 1 power snatch 95/65 (55 and over 75/55) 2 thrusters 95/65 (55 and over 75/55) 3 sumo

WOD: A. In 8 minutes, build up to a 1RM power snatch B. In 7 minutes, build up to a 1RM squat clean & jerk C.

WOD: A. Bench Press: 8-10 / 6-8 / 4-6 / max reps / max reps E2MOM B. “No Limits” by DB 0:00 – 2:00: hang power

WOD: A. Back Squat: 8-10 / 6-8 / 4-5 / max reps / max reps E2MOM B. “Tops or Bottom” by DB For Time: (athlete’s choice,

WOD: “Danny” 20 minute AMRAP of: 30 box jumps 24″/20″ 20 push press 115/75 30 pull-ups Enlarge image Oakland SWAT Sergeant Daniel Sakai, age 35, was

WOD: A. In 12 minutes, build up to a 2RM power clean (must be touch and go) B. OPEN WOD 11/5: 20 minute AMRAP of: 5

WOD: With a continuously running clock: 0:00 – 3:00: Run 400m for time 3:00 – 5:00: Run 200m for time 5:00 – 8:00: Run 400m and

WOD: A. In 15 minutes, build up to a 1RM of: 1 front squat to 1 push press/jerk B. 5 minute AMRAP of: 30 double unders

WOD: A. Bench Press: 10 – 7 – 5 – 2/3 – 1/2 E2:30MOM B. “Row Climb Chip” by DB For Time: 250m row & 1

WOD: Hang Squat Clean: 4 – 3 – 2 – 1 – 1 E2:30MOM WOD#1: 1 minute max box jumps 20″ RX+ 24″ (55 and over 20″ steps

WOD: A. 5 front squat, 5 push press, 4 front squat, 4 push press, 3 front squat, 3 push press E2MOM B. For time: 30 pull-ups

WOD: “RANKEL” 20 minute AMRAP of: 6 deadlift 225/155 7 burpee pull-ups 10 KBS 32kg/24kg 200m run Enlarge image U.S. Marine Corps Sergeant John Rankel, 23,

WOD: A. EMOM for 6 minutes: 5 squat clean thrusters then straight into 6 minutes to build up to a heavy squat clean thruster B. 12

WOD: A. In 15 minutes, build up to a heavy OHS and work on muscle-ups B. OPEN WOD 11.4 10 minute AMRAP of: 60 bar facing

WOD: A. In 10 minutes, build up as heavy as possible for the following complex: 2 deadlift to 2 hang clean to 2 jerk B. “Stout

WOD: *Athletes may choose the order, but all must be completed. If not completed within the 6 minutes, annotate reps completed and move directly into the

WOD: A. Strict Press: 10 – 7 – 5 – 2/3 – 1/2 E2:30MOM B. Tabata Something Else Tabata pull-ups Tabata push-ups, strict Tabata sit-ups, ab-mat

WOD: A. Back Squat: 10 – 7 – 5 – 2/3 – 1/2 E2:30MOM B. “Dropped Lung” by DB For Time: 400m run 25 thrusters 75/55

WOD: “BULGER” 10 rounds for time of: 150m run 7 chest to bar pull-ups 7 front squats 135/95 7 HSPU Enlarge image Canadian Forces Corporal Nicholas

WOD: A. Deadlift: 10 – 7 – 5 – 2/3 – 1/2 E2:30MOM B. OPEN WOD 11.2 15 minute AMRAP of: 9 deadlift 155/100 (55 and

WOD: A. 1 power snatch to 1 snatch balance to 1 hang squat snatch EMOM for 4 minutes: 1 rep @ 60-70% rest 2 minutes, adjust

TEAM WOD: In teams of 2 with only one person working at a time, complete the following in order for time: 100 shoulder to overhead 95/65

WOD #1: Max linked double unders or 100 double unders for time or 200 single unders for time OHS: 10 – 7 – 5 – 2/3

WOD: A. Push Press to Split Jerk Climb: E2:30MOM 5 push press to 1 split jerk, 4 push press to 1 split jerk, 3 push press

WOD: A. Sumo Deadlift: 6 – 4 – 2 – 1 – 1 E2:30MOM B. 5 rounds for time of: 5 deadlift (regular or sumo) 315/215

WOD: “Jennifer” 26 minute AMRAP of: 10 pull-ups 15 KBS 24kg/16kg 20 box jumps 24″/20″ Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March

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

Happy Thanksgiving CrossFit Huntsville! All classes are canceled today.

WOD #1: Row 1 minute max calories rest 1 minute Row 1 minute max calories Score = total calories from both rows Deadlift: 6 – 4

WOD: A. Bench Press: 20 – 5 – 15 – 4 – 10 – 2 E2:30MOM B. Sprint Rounds: 3 minute AMRAP of: 400m run to

WOD: A. Front Squat: 6 -4 -2 – 1 – 1 E2:30MOM B. 16 minute AMRAPof: 1 muscle up (ring or bar) or 1 chest to

WOD:“JERRY” For Time: Run 1 mile Row 2000m Run 1 mile Enlarge image Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High

WOD: A. 1 power clean to 1 hang clean E2MOM for 12 minutes B. 16 minute AMRAP of: 3 power clean 165/115 RX+ 205/140 (55 and

WOD: A. Strict Press: 6 – 4 – 2 – 1 – 1 E2:30MOM B. For Time: 21 thrusters 95/65 (55 and over 75/55) 200m row

WOD: A. Snatch Complex Training: 1st minute: 1-3 reps of: 1 snatch high pull to 1 power snatch to 1 hang snatch (power or squat) 2nd

WOD: A. Back Squat: 6 – 4 – 2 – 1 – 1 E2:30MOM B. For Time: 1 KB goblet squat 24kg/16kg RX+ 32kg/24kg 1 KBS

WOD: A. Push Press to Split Jerk Clusters: E2MOM for 3 sets/6 minutes: 4 push press to 2 split jerks (alternate legs) rest 2 minutes, adjust

WOD: A. Bench Press: 6 – 4 – 2 – 1 – 1 E2:30MOM B. For Time: 9 pull-ups 800m run 9 thrusters 95/65 (55 and

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. OHS: 7 – 5 – 2/3 – 1/2 – 4/5 E2:30MOM B. For Time: 600m run 9 OHS 95/65 RX+ 135/95 (55 and over

WOD: A. Strict Press: 7 – 5 – 2/3 – 1/2 – 4/5 E2:30MOM B. Sprint Rounds: All Out Efforts! 3 minute AMRAP: 300m row max

WOD: A. Sumo Deadlift: 7 – 5 – 2/3 – 1/2 – 4/5 E2:30MOM B. 3 rounds for time of: 14 deadlift 275/185 RX+ 335/225 (55

WOD: A. In 9 minutes, build up to a 1RM Squat Snatch B. In 7 minutes, build up to a 1RM Power Clean “Three Wise Men” Veteran’s

Marine Corps Birthday Celebration WOD: Marine Corps Physical Fitness Test Event 1: pull-up or flexed arm hang Event 2: 2 minutes max crunches Event 3: 3 mile

WOD: A. Front Squats: 7 – 5 – 2/3 – 1/2 – 4/5 E2:30MOM B. 14 minute AMRAP of: 14 calorie row 7 barbell burpee deadlifts

WOD: “KUTSCHBACH” 7 rounds for time of: 11 back squats 185/125 10 jerks 135/95 U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov.

WOD: “EVA” 5 rounds for time of: 800m run 30 KBS 32kg/24kg 30 pull-ups OR “KELLY” 5 rounds for time of: 400m run 30 box jumps

WOD: A. Clean & Jerk and Dip and HSPU Training 1st minute – 1-3 reps: 1 rep = 1 power clean to 1 push press to

WOD: A. Deadlift: 7 – 5 – 2/3 – 1/2 – 4/5 E2:30MOM B. For Time: 16 bodyweight deadlift RX+ add 25% to BW 800m run

WOD: A. Bench Press: 7 – 5 – 2/3 – 1/2 – 4/5 E2:30MOM B. 8 minute AMRAP of: 10 push press 95/65 RX+ 115/80 (55

WOD: A: Back Squat: 7 – 5 – 2/3 – 1/2 – 4/5 E2:30MOM B. 7 rounds for time of: 200m run 7 power clean 125/85

WOD: A. Snatch and Pull-up Training Complex: 4 rounds (16 minutes) 1st minute: 1-3 reps: 1 rep = 1 power snatch to OHS to hang squat

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

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

WOD: A. Overhead Squat: 8 – 6 – 4 – 2 – 1 E2:30MOM B. 2 minute AMRAP of: 200m row to max HSPU or Strict

WOD: A. Split Jerk: 3 – 2 – 1 – 1 – 1 E2MOM B. Push Press: 8 – 6 – 4 – 2 – 1

WOD #1: 500m row for time, then Deadlift: 8 – 6 – 4 – 2 – 1 E2:30MOM WOD #2: 6 minute AMRAP of: 12 toes to bar

WOD: A. Bench Press: 8 – 6 – 4 – 2 – 1 E2:30MOM B. Sprint Rounds: For Time: Run 200m or Row 200m 6 push

WOD: A. Front Squats: 8 – 6 – 4 – 2 – 1 E2:30MOM B. 15 minutes AMRAP of: 1 power clean 95/65 RX+ 135/95 1

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

It’s a toast to the new box! Raise your barbells in honor and thanks! “Triple Team Toast” by DB In teams of 3, complete the following for

Our CFHSV community patiently awaited the construction of our current facility for what felt like forever. But finally, in late 2010, it was ready for

Our second warehouse was just up the street from our current location on Leeman Ferry. It was a big, open space with lots of room

In 2009, CrossFit Huntsville outgrew the green floor of the Matrix Gym and moved to our first warehouse on Johnson Road. To say this place

In 2008, CrossFit Huntsville was born on “the green floor” in the Matrix Gym when Russell Berger, a pioneer in his industry, teamed up with

WOD: Spend 10 minutes warming up and determining a weight for WOD… “GWEN” For Load: 15 – 12 – 9 reps of: Clean and Jerk RULES:

WOD: A. Snatch Prep: 1 Power Snatch to 1 OHS to 1 Squat Snatch EMOM x 6 minutes rest 2 minutes 10 minutes to build up

WOD: A. Front Squat: 9 – 7 – 5 – 3 – 2 E2:30MOM B. 5 minute AMRAP of: 5 deadlifts 115/80 RX+ 165/115 (55 and

WOD: A. 400m run for time 400m row for time rest 2 minutes between efforts B. “Bi-Polar Nicole” by DB 23 minute AMRAP of: 400m run

WOD: A. Deadlift: 9 – 7 – 5 – 3 – 2 E2:30MOM B. 15 minute AMRAP of: 15 calorie row, then 2 rounds of: 15

WOD: A. Bench Press: 9 – 7 – 5 – 3 – 2 E2:30MOM **prior to each set, perform 5 clapping push-ups or 5 upward angle

WOD: A. Back Squat: 9 – 7 – 5 – 3 – 2 E2:30MOM *prior to each squat set, perform 5 high box jump step downs

WOD: “PIKE” 5 rounds for time of: 20 thrusters 75/55 10 strict ring dips 20 push-ups 10 strict HSPU 50m bear crawl U.S. Navy Chief Petty

Barbells For Boobs “Amazing Grace” For Time: 30 Clean & Jerk 135/95 (55 and over 95/65) **remember, like any WOD, this is scaleable!** Reminder! Today we will have one

WOD: A. Overhead Squat: 10 – 8 – 6 – 4 – 2 E2:30MOM B. Athlete’s Choice: For Time: 1. 30 Muscle ups and 30 Squat

WOD: A. Deadlift: 6 minutes to build up to WOD weight B. “The Walking Dead 5k” by DB 5 rounds for time of: 6 deadlifts 315/215

WOD: A. Split Jerk : 3 – 2 – 1 – 1 – 1 E2MOM Strict Press: 10 – 8 – 6 – 4 – 2

WOD: A. Front Squat: 10 – 8 – 6 – 4 – 2 E2:30MOM B. For Time: 1 squat clean 135/95 or 165/115 or 195/130 or

WOD: A. Snatch & Rope Climb or Pull-up Training EMOM x 12 minutes Even = 2 squat snatch Odd = 2 rope climbs (legless or with

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

WOD: A. Deadlift: 10 – 8 – 6 – 4 – 2 E2:30MOM B. 11 minute AMRAP of: 11 deadlifts 205/140 RX+ 245.165 (55 and over

WOD: A. Bench Press: 10 – 8 – 6 – 4 – 2 E2:30MOM **prior to each bench press set perform 5 clapping push-ups or 5

WOD: A. Back Squat: 10 – 8 – 6 – 4 – 2 E2:30MOM **prior ro each squat set perform 5 high box jumps step downs

WOD: A. Overhead Training: 0:00 minute mark: Build up to a 1RM strict press 4:00 minute mark: Build up to a 1RM Push Press 8:00 minute

WOD: A. Squat and Oly Training: E3MOM for 15 minutes 1 squat clean to 3 front squats to 1 push press — drop the bar —

WOD: A. Thruster: In 5 minutes, build up to a 1RM thruster B. Masters and Teen CF Games WOD: “Long Chipper” For Time: 1000m run 25

WOD: “Nancy” 5 rounds for time of: 400m run 15 OHS 95/65

WOD: A. Pull-up Training: 1 minute max rope climbs or rope ills to standing or axe KBS at medium to heavy weight rest 2 minutes1 minute max muscle-ups or chest

WOD: Running Interval Training: 0:00 min mark: Run 800m 6:00 min mark: Run 800m 12:00 min mark: Run 400m 16:00 min mark: Run 400m 20:00 min