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

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. Strict Press: 6 – 4 – 2 – 2 – max reps @ 80% E2:30MOM B. Open Workout 12.3 18 minute AMRAP of: 15

WOD: A. Power or Split Jerk 1-1-1-1-1 E2MOM B. TEAM WOD: 22 minute AMRAP of: 200m run 7 WBS 20/14 10’/9′ 7 pull-ups *one person works

WOD: A. Bench Press: 6 – 4 – 2 – 2 – max reps at 82% E2:30MOM B. Complete the following descending and ascending ladder couplet

WOD: 2 WODs each for time of: Begin at the 0:00 mark Run 2 miles for time Begin at the 20:00 mark Complete the following for

WOD: “Hammer” 5 rounds 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 round Enlarge image

WOD: 20 minute AMRAP of: Buy in: 800m run then, 25 WBS 20/14 10’/9′ 50 double unders 5 bar muscle ups or 5 double push-up burpee

WOD: A. Sumo Deadlift: 6 – 4- 2 – 2 – max reps at 80% E2:30MOM B. 2 WODs, each for time of: Begin at the

WOD: A. Hang Power Clean: 4-3-2-1-1 E2MOM B. 10 rounds for time of: 5 HSPU RX+ strict HSPU (55 and over hand release push-ups) 5 hang

WOD: A. Front Squat: 6 – 4 – 2 – 2 – max reps at 80% E2:30MOM B. Open WOD 11.6 7 minute ascending AMRAP of:

WOD With Warriors Veteran’s Day WOD “Armistice” Round 1: 9 minute AMRAP of: 100m sprint / 11 sit-ups / 11 air squats 100m sprint / 22 sit-ups

WOD: A. Push Press: 6 – 4 – 2 – 2 – max reps at 80% E2:30MOM B. 2 AMRAPS 7 minute AMRAP of: 3 ground

WOD: “Walsh” 4 rounds for time of: 22 burpee pull-ups 22 back squats 185/125 run 200m with a 45/25 pound plate overhead Enlarge image U.S. Army

WOD: Complete the following for time of: 30 pull-ups RX+ CTB 400m run 15 squat snatch 95/65 RX+ 135/95 (55 and over 75/55) 800m run 15

WOD: A. Deadlift: 6-4-2-2-max reps at 80% E2:30MOM B. 10 minute AMRAP of: 5 shoulder to overhead 115/80 RX+ 165/115 (55 and over 95/65) 10 deadlifts

WOD: With a continuously running clock, complete the following 6 exercises as ALL OUT EFFORTS in any order desired with a mandatory 2 minute rest between

WOD: A. Back Squat: 6-4-2-2-max reps at 80% B. 11 minute AMRAP of 12 pull-ups 6 power snatch 115/80 RX+ 135/95 (55 and over 95/65) 12

WOD: A. Bench Press 6-4-2-2-max reps at 80% E2:30MOM B. 3 rounds for time of: 600m run 20/15 push-ups RX+ ring push-ups 20 ab-mat sit-ups unanchored

WOD: A. Power Clean: 4-3-2-1-1 E2MOM B. Open WOD 11.5 20 minute AMRAP of: 5 power cleans 145/100 10 toes to bar 15 WBS 20/14 10’/9′

WOD: “Abbate” Complete the following for time of: Run 1 mile 21 clean & jerks 155/105 Run 800m 21 clean & jerks 155/105 Run 1 mile

WOD: A. Back Squat: 6 – 4 – 2 – 2 – max reps @ 82% E2:30MOM B. 5 minute AMRAP of: 5 squat cleans 135/95

photo courtesy of Tina Lohr WOD: Two WODS, each for time of: Begin at the 0:00 minute mark: 21-15-9 reps each for time of: Deadlifts 205/140 RX+

Come decked out in your Halloween best on FRIDAY!!!  REMINDER: On Friday, our 515pm and 615pm classes are canceled. Childcare will be offered from 8am-1130am

WOD: 7 minute AMRAP of: 10 WBS 20/14 10’/9′ (55 and over 14/10 10’/9′) 10 burpees rest 3 minutes 7 minute AMRAP of: 10 power cleans

WOD: A. Back Squat: 7 sets of 2 reps E2:30MOM B. For Time: 800m run rest 2 minutes 600m run rest 2 minutes 400m run rest

WOD: 5 rounds for time of: 1 minute max reps front squats 75/55 (RX+ 95/65) 1 minute max reps SDHP 75/55 (RX+ 95/65) 1 minute max

WOD: “CINDY” 20 minute AMRAP of: 5 pull-ups 10 push-ups 15 air squats

Barbells For Boobs “GRACE” 30 clean and jerk for time 135/95 (55 and over 105/65) Warm up starts at 830am. The event will start at 9am.

WOD: 6 minute AMRAP of: 12 toes to bar 12 box jumps 24″/20″ 12 deadlift 205/140 RX+ 245/165 (55 and over 185/125) rest 3 minutes 6

WOD: A. Front Squat: 10-5-3-1-1-1 E2:30MOM B. Strict Press: 10-5-3-1-1-1 E2:30MOM C. 5 minute AMRAP of: 10 pull-ups 10 burpees REMINDER: This Saturday, October 25th CFHSV will

WOD: A. Hang Snatch: 3-2-1-1-1 E2MOM B. 6 minute AMRAP of: 600m run max reps hang power or squat snatch 95/65 RX+ 135/95 (55 and over

WOD: A. Clean & Jerk: 3-2-1-1-1 E2MOM B. Complete 30 reps of the following complex for time of: 1 power clean to front squat or squat

WOD: A. Back Squat: 10-5-3-1-1-1 E2:30MOM B. Bench Press: 10-5-3-1-1-1 E2:30MOM C. 5 minute AMRAP of: 10 hand release push-ups 10 goblet squats 32kg/24kg or 24kg/16kg REMINDER:

WOD: “Eva” 5 rounds for time of: 800m run 30 KBS 32kg/24kg 30 pull-ups REMINDER: Next Saturday, October 25th CFHSV will be hosting Barbells For Boobs! This

WOD: Complete the following for time in any method, breakdown, or rep scheme you prefer. All reps and meters must be completed to finish. 2500m row

WOD: A. Hang Power Snatch: 3-3-3 E2MOM B. Hang Power Clean: 3-3-3 E2MOM C. Speed and Stamina Training WOD: 4 rounds for time of: 10 lateral

WOD: A. Squat Strength Super Sets E3MOM 5 back squat 5 front squat 4 back squat 4 front squat 3 back squat 3 front squat B.

WOD: A. Deadlift 10-5-3-1-1-1 E3MOM B. With a continuously running clock, complete the following for time of: 400m run At the 2 minute mark, 25 knees

WOD: A. Chest and Shoulder Love E2MOM Bench Press 4-4-4 Strict Press 3-3-3 Push Press 2-2-2 Jerk 1-1-1 B. 3 minute AMRAP of: 6 power cleans

WOD: “Kelly” 5 rounds for time of: 400m run 30 box jumps 24″/20″ 30 WBS 20/14 10′ clear line

WOD: “Randy” For time: 75 power snatch 75/55

WOD: “Ticking Time Bomb” by DB Buy In: 600m run 3 rounds for time of: 7 thrusters 95/65 RX+ 135/95 (55 and over 75/55) 5 over

WOD: A. Power or Squat Snatch to OHS Cluster: E3MOM for 12 minutes 2 power or squat snatch to 3 OHS B. Ascending 12 minute AMRAP

WOD: A. Strict Press: 9-6-3-3-6-9 E2:30MOM B. 3 sprint rounds with a 2 minute rest in between, any combination of: 400m run 15 WBS 20/14 10’/9′

WOD: 5 minute AMRAP of: 35 double unders 10 barbell burpee deadlifts 205/145 RX+ 225/155 (55 and over 155/105) rest 3 minutes, adjust weights 5 minute AMRAP of:

WOD: A. Back Squats 9-6-3-3-6-9 E2:30MOM B. 3 rounds for time of: 10 thrusters 115/80 RX+ 135/95 (55 and over 85/55) 10 pull-ups RX+ strict pull-ups

WOD: Complete the following for time of: 25 burpees 25 V-ups 25 KBS 32kg/24kg/16kg 200m run 20 burpees 20 V-ups 20 KBS 32kg/24kg/16kg 400m run 15

WOD: “Josh” Complete the following for time of: 21 OHS 95/65 42 pull-ups 15 OHS 95/65 30 pull-ups 9 OHS 95/65 18 pull-ups Enlarge image SSG

WOD: #1 In 3 minutes, run 200m, then complete with the remaining time as many power snatch as possible 75/55 or 95/65 or 115/80 rest 3 minutes #2

WOD: A. Deadlift 9-6-3-3-6-9 E2:30MOM B. 8 minute AMRAP of: 8 deadlifts 225/155 (55 and over 165/105) 32 double unders 8 bar muslce-ups or 8 burpee

WOD: A. Bench Press 9-6-3-3-6-9 E2:30MOM B. 4 rounds for time of: 25 dumbbell push-ups 25 anchored ab-mat sit-ups 400m run

WOD: A. Hang Power Snatch 3-3-3-3 E2MOM B. “Gator Bite” by DB 4 rounds for time of: 6 hang power snatch 135/95 (55 and over 95/65)

WOD: A. Tempo Back Squats (3 seconds down, 2 seconds pause, 1 second up) 6 sets of 3 reps E2:30MOM B. Complete the following for time

WOD: A. 4 sets of 3 strict press to 4 push press to 1 jerk E2MOM B. With a continuously running clock complete: 800m run Exactly

WOD: “BELL” 3 rounds for time of: 21 deadlift 185/125 15 pull-ups 9 front squats Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania,

WOD: A. In 10 minutes, build up to a 1RM hang squat or power snatch B. Complete the following for time of: 600m run 21 hang

WOD: A. Bench Press: 6-5-4-3-3-3 E2MOM B. 4 rounds for time of: 11 thrusters 75/55 RX+ 95/65 11 pull-ups RX+ CTB 11 push-ups RX+ HSPU 11

WOD: A. Back Squat + Lunge Complex: 2 back squats + 1 back rack lunge on each leg + 2 back squats 4 sets of the

WOD: A. Strict Press 5 sets 8 reps E2MOM from the floor B. Complete 3 rounds for time of: 400m run 40ft handstand walk or 4

WOD: A. EMOM for 5 minutes: 1 power snatch to 1 squat snatch rest 2 minutes and change weights EMOM for 5 minutes: 1 power clean & power

WOD: “Tabata Training” Tabata goblet squats 32kg/24kg/16kg rest 1 minute Tabata pull-ups rest 1 minute Tabata hand release push-ups rest 1 minute Tabata KBS 32kg/24kg/16kg rest 1 minute Tabata sit-ups ab-mat unanchored rest 1 minute Tabata

WOD: “LUCE” 3 rounds for time of: run 1K 10 muscle-ups (or 10 double push-up burpees) 100 squats *this will be conducted without a weight vest*

In-House Team/Couples Competition! Three WODs, Three Divisions, Three Winners! First Heat starts at 830am. Come out and support your fellow athletes! Reminder: All regular classes

WOD: A. Split or Power Jerk 3-2-2-1-1 E2MOM B. Complete the following for time: 200m run 30 KBS 24kg/16kg RX+ 32kg/24kg 200m run 30 box jumps

WOD: A. 1 power clean to 3 thrusters E2MOM for 10 minutes B. Sprint Sets: 3 rounds for time of: 22 power cleans 95/65 RX+ 1115/80

WOD: With a continuously running clock, complete the following: 1000m row or 1000m run Exactly at the 4 minute mark, complete: 5 rounds for time of: