WOD: A. Back Squat 4 sets of 6 reps E2MOM B. Sprint Sets: 4 rounds for time of: 14 front squats 95/65 or 115/80 or 135/95

WOD: A. EMOM for 10 minutes: ODD MIN = 2 rope climbs or 1 legless rope climb 15′ EVEN MIN = 6 strict press B. 10

WOD: Complete the following for time in any order or rep scheme desired: 2000m run OR 2500m row 50 HSPU OR 75 hand release push-ups 50

WOD: “HAMMER” 5 rounds, each for time of: 5 power clean 135/95 10 front squats 135/95 5 jerks 135/95 20 pull-ups rest 90 seconds between each

WOD: 1RM Timed Test Day A. In 10 minutes, build up to a 1RM strict press B. In 10 minutes, build up to a 1RM back

OPEN WOD 15.1 RX Division: 9 minute AMRAP of: 15 toes to bar 10 deadlift 115/75 5 snatch 115/75 Scaled Division: 9 minute AMRAP of: 15

WOD: A. Spend 10 minutes working on bar muscle ups or burpee pull-ups B. Spend 10 minutes working on hang power clean and building up to

WOD: A. Squat Snatch: 3-2-1-1-1 E2MOM B. 20 minute ascending AMRAP of: 10 double unders 1 OHS 95/65 RX+ 135/95 (55 and over 75/55) 1 toes

TEAM WOD: In a team of 2, team will perform alternating rep sets: 20 minute AMRAP of: 200m run (both athletes run together) 20 burpee pull-ups

WOD: A. Deadlift: E2:30MOM: 5 sets of 5 reps, max reps on last set B. Complete the following for time of: 42 WBS 20/14 10’/9′ 21

WOD: “LUKE” For Time: 400m run 15 clean and jerks 155/105 400m run 30 toes to bar 400m run 45 WBS 2/14 10′ 400m run 45

WOD: “Barbell Brawl” by DB Complete the following for time of: 250m row OR 200m run 10 shoulder to overhead 155/105 or 185/125 or 205/140 or

WOD: A. 15 minutes technique work and warm-up on OHS and pull-ups B. Open WOD 14.2 Every 3 minutes for as long as possible complete: From

WOD: A. Bench Press: E2MOM 9 / 5 / 3 / 5 / max reps B. 4 rounds for time of: 300m row 21 Russian KBS

WOD: “Nicole” 20 minute AMRAP of: 400m run max reps pull-ups Score = total pull-ups completed in 20 minutes Register NOW for the 2014 CrossFit Games

WOD: A. In 10 minutes, build up to a 1RM bear complex (1 rep = 1 power clean to 1 front squat to 1 push press

WOD: A. 15 minutes technique work and warm up on toes to bar, cleans and muscle ups B. Open WOD 14.4 14 minute AMRAP of: 60

WOD: A. Strict Press: E2MOM 5 sets of 5 reps, max reps last set B. 4 rounds for time of: 3 deadlifts 345/230 RX+ 405/265 (55

WOD: A. Front Squat E2:30MOM 5 sets of 5 reps, max reps on last set B. For Time: 800m run 12 toes to bar 7 over

WOD: A. 2 push press to 1 split jerk E2:30MOM for 5 sets B. 3 speed rounds for time of: 7 push press 115/80 RX+ 7

WOD: A. Pull-Up or Muscle-Up Training/Strength/Skill Development: 2-10 reps EMOM x 10 minutes weighted, strict, kipping, butterfly, banded, ring muscle ups, or bar muscle ups B.

WOD: “TK” 20 minute AMRAP of: 8 strict pull-ups 8 box jumps 36″/28″ 12 KBS 32kg/24kg Enlarge image U.S. Army Major Thomas E. Kennedy, 35, of

WOD: A. EMOM x 5 minutes: 3 squat clean thrusters rest 2minutes, adjust weights EMOM x 5 minutes: 2 squat clean & jerks B. 11 minute

WOD: A. EMOM x 5 minutes: 3 snatch balance rest 2 minutes, adjust weights EMOM x 5 minutes: 2 squat snatch B. 14 minute AMRAP of:

WOD: A. Bench Press: 5 sets of 5 reps E2:30MOM max reps last set B. Sprint Sets AFAP: 5 rounds of: 6 over the bar lateral

WOD: “Filthy Fifties” For Time: 50 box jumps 24″ 50 jumping pull-ups 50 KBS 16kg 50 walking lung steps 50 push press 45/35 50 back/hip extensions

A. Back Squat: 5 sets 5 reps E2:30MOM, max reps last set B. Complete the following for time of: 75 KBS 24kg/16kg RX+ 32kg/24kg Run

WOD: A. Push Press: 5 reps x 5 sets E2:30MOM max reps on last set B. 12 minute AMRAP of: 10 strict push-ups RX+ ring dips

WOD: “Mr. Joshua” 5 rounds for time of: 400m run 30 GHD sit-ups 15 deadlifts 250/170 Enlarge image SO1 Joshua Thomas Harris, 36, drowned during combat

WOD: A. In 10 minutes, build up to a tough TnG 3 rep hang squat clean thruster B. Complete the following for time of: 800m run

WOD: A. Bench Press: 7 – 6 – 3 – 1 E2:30MOM B. #1 In 3 minutes, row 350m, then in the remaining time Complete as

WOD 1: 0:00-5:00 5 minute AMRAP of: 10 pull-ups 5 squat cleans 155/105 10 box jumps 24″/20″ WOD 2: 5:00-10:00 5 minutes to establish a max weight of

WOD: A. OHS: 2 – 2 – 1 – 1 Build up to a 1RM E2:30MOM B. Complete 3 rounds for time of: 30 double unders

WOD: A. Strict Press: 7 – 6 – 3 – 1 E2:30MOM B. Sprint WOD and Barbell Burnout For Time: 20 bodyweight deadlifts 20 over the

WOD: A. Back Squat: 7 – 6 – 3 – 1 E2:30MOM B. 15 minute AMRAP of: Buy In: 75 ab-mat sit-ups unanchored, then 7 hang

WOD: “MURPH” Complete the following for time of: 1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run If you have a 20#/14#

WOD: A. In 10 minute, build up to a tough 2RM deadlift B. Spend 5 minutes working on HSPUtechnique and speed C. “DIANE” 21-15-9 reps for

WOD: A. Snatch Technique Training: EMOM x 5 minutes 1 power snatch + 2 snatch balance rest 2 minutes, adjust weights EMOM x 5 minutes 1

WOD: Complete the following chipper for time of: 50 double unders 45 deadlifts 95/65 RX+ 125/85 (55 and over 75/55) 40 WBS 20/14 10’/9′ 50 double

WOD: A. Front Squat: 9 / 6 / 3 / 20RM E3MOM B. 6 minute AMRAP of: 6 front squats 115/80 RX+ 185/125 (55 and over

WOD: A. Bench Press: 9 / 6 / 3 / 20RM E3MOM B. 2 rounds of a 7 minute AMRAP of: 40 double unders 20 KBS

WOD: A. Thruster: 7 / 5 / 2-3 / 1-2 / 1-2 E2:30MOM B. Open WOD 14.5 21-18-15-12-9-6-3 reps of: Thrusters 95/65 (55 and over 65/45)

WOD: “JENNY” 20 minute AMRAP of: 20 OHS 45/35 20 back squats 45/35 400m run U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died

WOD: A. In 10 minutes, build up to a 1RM clean & jerk B. 3 rounds for time of: 600m run 6 cleans 145/100 RX+ 175/120

WOD: A. 10 minutes of Turkish Get-Up and Double Under Practice B. 11 minute AMRAP of: 20 hand release push-ups RX+ HSPU 20 ab-mat unanchored sit-ups

WOD: A. Back Squat: 9 – 6 – 3 – 20 rep max E3MOM B. Complete the following for time of: 800m run OR 800m row

WOD: A. Push Press: 7 / 5 / 2-3 / 1-2 / 1-2 E2:30MOM B. “Mork and Mindy” Complete 3 rounds of the following for time

WOD: A. Deadlift: 7 / 5 / 2-3 / 1-2 / 1-2 E2:30MOM B. 2 rounds of a 7 minute AMRAP of: 5 HSPU RX+ strict

WOD: A. Pull-ups: weighted, strict, banded, kipping, or butterfly pull-up training/strength/skill development: 3-10 reps each set, EMOM for 10 minutes B. Complete the following for time

WOD: “Lumberjack 20″ Complete the following for time of: 20 deadlifts 275/185 400m run 20 kBS 32kg/24kg 400m run 20 OHS 115/75 400m run 20 burpees

WOD: Complete the following for time of: 400m run 10-9-8-7-6-5-4-3-2-1 reps of: power cleans 115/80 RX+ 135/95 (55 and over 80/55) toes to bar 400m run

WOD: A. Back Squat: 7 / 5 / 2-3 / 1-2 / 1-2 E2:30MOM B. TEAM WOD: 20 minute AMRAP of: 20 WBS 20/14 10’/9′ 20

WOD: “ROW and GO” by DB 4 rounds for time of: 500m row 15 SDHP 75/55 RX+ 95/65 15 thrusters 75/55 RX+ 95/65 15 pull-ups RX+

WOD: A. 5 sets Power Clean Jerk Cluster 1.1.1: 1 power clean to 1 hang squat clean to 1 jerk (split or power) E2:30MOM B. 3

WOD: A. Bench Press: 7 – 5 – 2-3 – 1-2 – 1-2 E2:30MOM B. 11 minute AMRAP of: 10 HSPU or 3 wall walks RX+

WOD: A. Front Squat: 7 – 5 – 2-3 – 1-2 – 1-2 E2:30MOM B. 3 rounds for time of: 400m run 5 power snatch 105/70

WOD: “TYLER” 5 rounds for time of: 7 muscle ups 21 SDHP 95/65 Enlarge image 1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in

WOD: A. In 10 minutes, build up to a 1RM ground to overhead B. 15 minute AMRAP of: 4 ground to overhead 155/105 RX+ 185/125 (55

WOD: A. Strict Press: 7reps – 5reps – 2-3reps – 1-2reps – 1-2reps E2:30MOM B. 5 rounds for time of: 8 barbell burpee deadlifts 225/155 100m

Happy New Year CrossFit Huntsville!

WOD: 2 rounds for time of: 200m run 13 front squats 155/105 RX+ 185/125 (55 and over 115/75) 400m run 13 pull-ups RX+ C2B pull-ups 600m

WOD: A. Snatch Skills: 3 TnG power snatch EMOM for 5 minutes 2 minute rest/change weights 3 snatch balance EMOM for 5 minutes 2 minute rest/change weights 3 squat snatch

WOD: A. Front Squat: 6 – 5 – 3 – 3 – max reps @ 90% E2:30MOM B. Complete the following for time of: 20 POWER

WOD: “ROY” 5 rounds for time of: 15 deadlifts 225/155 20 box jumps 24″/20″ 25 pull-ups Enlarge image Marine Corps Sgt. Michael C. Roy, 25, of

WOD: A. Cluster: 1-1-1-1-1 = 1 power clean to 1 hang squat clean to 1 shoulder to overhead to 1 back squat to 1 shoulder to

WOD: A. Push Press: 6 – 5 – 3 – 3 – max reps @ 90% B. 10 minute ascending AMRAP of: 1 clean 155/105 RX+

Merry Christmas CrossFit Huntsville!

CFHV Annual 12 Days of Christmas WOD! 1 power snatch 95/65 2 thrusters 95/65 3 sumo deadlift high pull 95/65 4 barbell push-ups 95/65 5 KBS

WOD: A. Back Squat: 6 – 5 – 3 – 3 – max reps @ 90% B. With a continuously running clock, complete 5 thrusters every

WOD: A. Strict Press: 6 – 5 – 3 – 3 – max reps @ 90% E2:30MOM B. Complete the following for time of: 200m run

WOD: “Air Force” For time: 20 thrusters 95/65 20 sumo deadlift high pulls 95/65 20 push jerks 95/65 20 OHS 95/65 20 front squats 95/65 **Do

WOD: A. In 10 minutes, build up to a 3RM deadlift B. Complete 4 rounds for time of: 400m run OR 500m row 5 deadlifts 275/185

WOD: “Stout & Sprint DT” Complete 5 rounds total in single sprint sets of: 12 deadlifts 165/115 RX+ 195/130 (55 and over 125/80) 9 hang power

WOD: A. In 10 minutes, establish a 3RM TnG power snatch B. Complete the following for time of: 400m run 21 power snatch 115/80 or 95/65

WOD: A. Bench Press: 6 – 5 – 3 – 3 – max reps @90% E2:30MOM B. 10 minute AMRAP of: 10 barbell burpee to squat

WOD: A. Deadlift: 6 – 5 – 3 – 3 – max reps @ 90% E2:30MOM B. 6 minutes AMRAP of: 8 deadlifts 245/165 16 rower

WOD: A. In 15 minutes, establish a 1RM Clean & Jerk B. Open WOD 13.4 7 minute AMRAP of: 3 clean & jerk 135/95 (55 and

WOD: “SHAM” 7 rounds for time of: 11 body weight deadlifts 100m sprint Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a

WOD: Complete the following for time of: 800m run 9-7-5 reps of: burpee pull-ups RX+ bar muscle ups squat snatch 115/80 RX+ 135/95 (55 and over

WOD: A. Strict Press: 10 – 5 – 10 – 5 – max reps @70% E2:30MOM B. 9 minute AMRAP of: 6 pull-ups R+ CTB pull-ups

WOD: A. Front Squat: 10 – 5 – 10 – 5 – max reps @ 70% B. “Kettlebell Killed the CrossFit Star” by DB Complete the

WOD: Complete the following Chipper for time of: 50 deadlifts 115/80 RX+ 145/100 (55 and over 95/65) 45 WBS 20/14 10′ 40 pull-ups 35 hand release

WOD: A. In 10 minutes build up to a max weight of the following complex: 5 hang clean to 5 shoulder to overhead B. For time:

WOD: A. Back Squat: 10 – 5 – 10 – 5 – max reps at 70% B. Complete “Dropped Lung” by DB for time: 400m run

WOD: “KAREN” Complete the following for time of: 150 WBS 20/14 10′

WOD: Four 5 minute AMRAPs of: 400m run 25 box jumps or step-ups 24″/20″ max reps KBS 24kg/16kg or 32kg/24kg rest 1 minute between rounds SCORE = total

WOD: A. Deadlift: 10 – 5 – 10 – 5 – max reps @ 70% E2:30MOM B. 16 minute AMRAP of: 400m run AND 500m row

WOD: A. Bench Press: 10 – 5 – 10 – 5 – max reps @ 70% E2:30MOM B. 6 minute AMRAP of: 15 pull-ups 30 double

WOD: A. OHS 6 – 4 – 2 – 2 – max reps @ 80% B. 10 minute AMRAP of: 12 power snatch 75/55 12 WBS

WOD: A. Push Press: 6 – 4 – 2 – 2 – max reps @ 82% E2:30MOM B. Four 3 minute AMRAPs of: 7 HSPU (55

WOD: Complete the following for time of: 800m run 8 double push-up burpee pull-ups RX+ 8 muscle ups 16 KBS 24kg/16kg RX+ 32kg/24kg 600m run 7

WOD: “Manion” 7 rounds for time of: 400m run 29 back squats 135/95 Enlarge image First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st

WOD: A. Deadlift: 6 – 4 – 2 – 2 – max reps @ 82% B. 4 rounds for time of: 40 double unders 20 WBS

We encourage all our CrossFit Huntsville athletes to come out and participate in our…#### CFHSV 2nd Annual Iron Bowl and College Gameday WOD! Dress appropriately so

Happy Thanksgiving CrossFit Huntsville! All classes are canceled today. Have a safe and happy Thanksgiving!

WOD: “Angie” For time, Complete all of each exercise before moving to the next: 100 pull-ups 100 push-ups 100 sit-ups (ab0mat, un-anchored) 100 squats REMINDER: We will

WOD: Two WODs, each for time of: Begin at the 0:00 minute mark: 21-15-9 reps for time of: OHS 95/65 RX+ 115/80 (55 and over 75/55)

WOD: A. Power Snatch: 4-3-2-1-1 E2MOM B. Proceed through the sequence below completing as many reps as possible in 17 minutes of: 25 burpees and 25