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

WOD #1: 1 minute max barbell jumping squats Back Squat: 5 sets of 10 reps E2:30MOM WOD #2: “Naughty Nurse” 9 minute Nursing Care: 9 Orthopneic Pumps 95/65

WOD #1: 30/21 hand release push-ups for time Clean Grip Bench Press: 5 sets of 10 reps E2:30MOM WOD #2: 3 rounds for time of: 400m run 21

WOD #1: 300m row for time Deadlift: 5 sets of 4-5 reps TEMPO E2:30MOM WOD #2: 5 rounds for time of: 20 WBS 20/14 10’/9′ 10 deadlifts 225/155

WOD: A. Clean & Jerk Cluster Training: 1 Squat Clean to 1 Hang Squat Clean to 1 Split Jerk to 1 Split Push Press EMOM x

WOD: “Backwards Filthy Fifties” For Time: 50 double unders 50 burpees 50 WBS 20/14 10′ 50 back/hip extensions 50 push press 45/35 50 knees to elbows

WOD: A. Power Clean Training: 1 Power Clean to 1 Hang Power Clean EMOM x 6 minutes rest 3 minutes In 6 minutes, build up to

Air Force Birthday: 18 September 1947 Air Force Fitness Test: 1.5 mile run for time 1 minute max push-ups 1 minute max sit-ups “THE AIR FORCE WOD” For

WOD: A. Back Squat: 5 sets of 4-5 reps TEMPO E2:30MOM B. 7 minute AMRAP of: 7 hang power snatch 95/65 RX+ 115/80 (55 and over

WOD: A. Overhead Training: 1 minute max strict HSPUor strict 1-3 ab-mat HSPU or strict press 75/55, 95/65 rest 1 minute 1 minute max HSPU 8″/4″ deficit or parralletteor

WOD: A. Pull-Up Training: 1 minute max reps strict pull-ups or strict ring rows or strict banded pull-ups rest 1 minute 1 minute max reps chest to bar pull-ups or

WOD: A. Front Squat: 5 sets of 4-5 reps TEMPO E2:30MOM B. “Terrific Tabata” by DB Tabata goblet squat 32kg/24kg or 24kg/16kg rest 1 minute Tabata

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,

WOD: A. Snatch Cluster Training: E2MOM x 14 minutes 1 snatch deadlift to 1 power snatch to 1 snatch balance to 1 hang squat snatch B.

WOD: A. Bench Press: 5 sets x 4-5 reps TEMPO E2:30MOM **after each set of bench press, perform 5-10-15 ring dips or dumbbell push-ups B. 2

WOD: Start with Run or Row, and alternate interval training Run and Row: 0:00 min mark: Row 500m or Run 400m 4:00 min mark: Run 400m

WOD: A. Strict Press: 5 sets of 4-5 reps TEMPO E2:30MOM B. “Soccer Chipper Simile” For Time: 20 ground to overhead 155/105 RX+ 185/125 4 rope

WOD: A. OHS: 5 sets of 4-5 reps TEMPO E2:30MOM B. “Burpee Snatch Ladder” For Time: 20 over the bar/lateral burpees 10 squat snatch or Power

We will have ALL classes today! Childcare is CANCELED. WOD: “Lumberjack 20″ For Time: 20 deadlifts 275/185 400m run 20 KBS 32kg/24kg 400m run 20 OHS 115/75

WOD: “Heavy DT” 5 rounds for time of: 12 deadlifts 205/145 9 hang power clean 205/145 6 push jerks 205/140 OR “Double DT” 10 rounds for

WOD: A. Back Squat: 5 sets of 4-5 reps TEMPO E2:30MOM B. 4 rounds for time of: 25 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/16kg)

– WOD: A. Olympic Lifting: EMOM x 5 minutes: 1 Squat Clean and 2 Jerks reset/rest 2 minutes EMOM x 5 minutes: 1 Power Clean to 1 Hang Squat

WOD: A. Deadlift: 5 sets of 4-5 reps TEMPO E2:30MOM B. 3 rounds for time of: 5 deadlifts 275/185 RX+ 315/215 (55 and over 225/140) 10

WOD: A. Bench Press: 5 sets of 4-5 reps TEMPO E2:30MOM B. 12 minute AMRAP of: 3 barbell push-ups 3 shoulder to overhead 135/95 RX+ 165/115

WOD #1: For time: Row 200m — Run 200m — 11 WBS 20/14 10’/9′ RX+ 20/14 11’/10′ (55 and over 20/10 9′) rest 2 minutes Run 200m —

WOD: A. Thruster: Build up to a 20RM! 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. 4 rounds for time of: 5

WOD: “BLAKE” 4 rounds for time of: 100 foot walking lunge with 45/25 pound plate overhead 30 box jumps 24″/20″ 20 WBS 20/14 10′ 10 HSPU

WOD: “Metabolic Meltdowns” by DB 5 minute AMRAP of: Buy In: 500m row, then 10 thrusters 95/65 RX+ 135/95 (55 and over 75/55) 10 box jumps

WOD: A. Front Squat: build up to a 20RM! 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. 4 rounds for time of:

WOD: A. Hang Power Snatch: Build up to a 20RM! 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. 15 minute AMRAP of:

WOD: For Time: Row 3218 meters OR Run 2 miles Then, 30 muscle ups for time (ring or bar) or 30 double push-up burpee pull-ups Score

WOD: A. Deadlift: Build up for a 20RM! 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. 3 rounds for time of: 7

WOD: A. Strict Press: Build up for a 20RM 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. 3 minute AMRAP of: 10

WOD: “WYK” 5 rounds for time of 5 front squats 225/155 (from the floor) 5 rope climbs 15′ 400m run with a 45/25lb plate Army Pfc.

WOD: 6 minute AMRAP of: 5 hang squat snatch 95/65 RX+ 135/95 (55 and over 75/55) 10 push press 95/65 RX+ 10 HSPU rest 3 minutes 4 minute

WOD: A. Deadlift: 8 – 6 – 4 – 2 – 1/max reps E2:30MOM B. For Time: 500m row 20 deadlifts 205/140 RX+ 225/155 (55 and