WOD: A. In 15 minutes, build up to a 20RM shoulder to overhead from the floor. B. “Punxsutawney Phil” by DB 12 minute ascending AMRAP of:

WOD: A. In 15 minutes, build up to a 20RM deadlift B. 4 rounds for time of: 15 calorie row RX+ 20 calorie row (55 and

WOD: “CrossFit Total” 15 minutes: 3 attempts at the back squat 15 minutes: 3 attempts at the shoulder press 15 minutes: 3 attempts at the deadlift

WOD: A. OHS: 6 – 4 – 2 – 1/2 – max reps E2:30MOM In 10 minutes, build up to a heavy squat snatch, work on

WOD: A. Hang Power Clean: 3 – 2 – 1 – 1 – 1 E2MOM B. For Time: 800m run 21 hang power clean 115/80 RX+

WOD: A. Jerk: 1 – 1 – 1 – 1 – 1 E2MOM B. 2 rounds for time of: 50 WBS 20/14 10’/9′ (55 and over

WOD: A, Bench Press: 3 – 2 – 1 – 1 – 1 E3MOM Bench Press Finisher: max reps at 135/95 or 115/80 or 95/65 or

WOD: A. Back Squat: 6 – 4 – 2 – 1/2 – max reps E2:30MOM B. “Super Spicy Sprints” by DB 1 round for time of:

WOD: A. Strict Press: 6 – 4 – 2 – 1/2 – max reps E2:30MOM B. 15 minute AMRAP of: 30 double unders 1 squat clean

WOD: “HANSEN” 5 rounds for time of: 30 KBS 32kg/24kg 30 burpees 30 GHD sit-ups Enlarge image Marine Staff Sgt Daniel Hansen died February 14th in

WOD: “Running Downhill” by DB For Time: 800m run 10 OHS 115/80 RX+ 135/95 (55 and over 95/65) 800m run 15 strict pull-ups RX+ L-sit pull-ups

WOD: A. In 15 minutes, build up to a heavy power clean and work on/warm-up muscle ups, toes to bar, WBS and row B. OPEN WOD 14.4 14

WOD: In teams of 2, complete the following for time: 10 sets (5 each athlete) of 10 deadlift athletes must alternate per set; bar can never

CrossFit Lift Off WOD: A. In 12 minutes, build up to a 1RM snatch rest 3 minutes B. In 12 minutes, build up to a 1RM

WOD: A. Bench Press: 6 – 4 – 2 – 1/2 – max reps E2:30MOM B. 2 rounds for time of: 20 KBS 24kg/16kg RX+ 32kg/24kg

WOD: A. Thruster: 6 – 4 – 2 – 1/2 – max reps E2:30MOM B. For Time: 14 thrusters 95/65 or 75/55 8 OH lunges (alternating/stationary)

WOD:In 10 minutes, build up to a 3RM squat clean “Badger” 3 rounds for time of: 30 squat clean 95/65 30 pull-ups 800m run Enlarge image

Masters Qualifer WOD #1 2014: 1 rep max clean In 15 minutes, build up to a 1RM clean Master’s Qualifier WOD #3 2014: 3 rounds for time of: 50

WOD: A. Front Squat: 10 – 5 – 10 – 5 – max reps E2:30MOM B. 2 rounds for time of: 5 ground to overhead 135/95

WOD: A. Push Press: 10 – 5 – 10 – 5 – max reps E2:30MOM B. For Time: 800m run or 1000m row 10 air squat

WOD: A. Snatch Technique Training: EMOM x 5 minutes 1 power snatch + 1 snatch balance + 1 hang squat snatch rest 3 minutes, adjust weights

WOD: A. Pull-up training: weighted, strict, banded, kipping or butterfly pull-up training/strength/skill development 3-10 reps EMOM for 10 minutes B. 15 minute AMRAP of: 5 pull-ups

WOD: A. Deadlift: 10 – 5 – 10 – 5 – max reps E2:30MOM B. For time: 5 deadlift 275/185 RX+ 315/215 (55 and over 225/155)

WOD: 30 muscle ups for time OR “Tyler” 5 rounds for time of: 7 muscle ups 21 sumo deadlift high pull 95/65 Enlarge image 1LT Tyler

WOD: “Barbara” 5 rounds for time of: 20 pull-ups 30 push-ups 40 sit-ups, ab-mat anchored 50 air squats Rest exactly 3 minutes between each round. Score

WOD: A. In 15 minutes, build up to an opening clean & jerk weight and warm up toes to bar, deadlift and snatch B. OPEN WOD

WOD: A. Strict Press: 10 – 5 – 10 – 5 – max reps E2:30MOM B. TEAM WOD! 20 minute AMRAP of: 20 power clean 135/95 or 115/80

WOD: A. Back Squat: 10 – 5 – 10 – 5 – max reps E2:30MOM B. 12 minute AMRAP of: 30 double unders 15 pull-ups 10

WOD: A. Weakness Work Training 14 minutes Athlete makes 2 choices based on greatest weaknesses and alternates between them on even and odd minutes Alternating EMOM

WOD: A. Bench Press: 10 – 5 – 10 – 5 – max reps E2:30MOM B. For Time: 15/12 calorie row RX+ 20/16 calories 20 barbell

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