WOD: A. Back Squat 5 sets 6 reps E2:30MOM B. Complete the following for time of: 400m run 15 over the bar lateral burpees 15 ground

WOD: “Willy” 3 rounds for time of: 800m run 5 front squats 225/155 200m run 11 chest to bar pull-ups 400m run 12 KBS 32kg/24kg Enlarge

WOD: A. In 10 minutes build up to a 3RM TnG squat snatch B. 14 minute AMRAP of: 7 squat snatch 95/65 or 115/80 or 135/95

WOD: A. Deadlift: 5 sets of 6 reps E2:30MOM B. 2 minute Sprint AMRAP: 5 shoulder to overhead 115/80 RX+ 135/95 (55 and over 95/65) 5

WOD: 2 rounds for time of: 1000m row 25 burpees 15 WBS 20/14 10’/9′ 800m run 25 box jumps/step ups 24″/20″ 15 WBS 20/14 10’/9′

WOD: A. Front Squat 5 sets of 6 reps E2:30MOM B. Complete the following for time of: 8 squat cleans 155/105 RX+ 185/125 (55 and over

WOD: A. Strict Press: 6-6-6-6-6 E2:30MOM B. Complete the following for time of: 101 KBS 24kg/16kg RX+ 32kg/24kg 101 double unders 101 ab-mat sit-ups, unanchored

WOD: Run 1 mile for time Exactly at the 10 minute mark after the start of the run, the next AMRAP will start. Athlete has to finish

WOD: “Diane” 21-15-9 reps for time of: Deadlifts 225/155 HSPU

WOD: A. EMOM for 5 minutes pull-up progression 3-7 reps weighted, strict, C2B, kipping, butterfly, banded, jumping, ring rows (athletes choice) B. 12 minute AMRAP of:

WOD: A. Strength Cluster: In 10 minutes build up to a max set of 1 Shoulder to Overhead, 2 Barbell Lunges (in place alternating, one on

WOD: “Fight Gone Bad” In this workout, you move from each of five stations after a minute. This is a five minute round from which a

WOD: A. Back Squat: 3-2-1-1-1 E2:30MOM B. E3MOM for 4 rounds: sprint 400m, then max reps toes to bar rest 3 minutes Score = total toes

WOD: A. Cluster: In 10 minutes build up to a 1RM power snatch followed by 1 squat clean B. B. Spend 10 minutes working on and

WOD: A. Shoulder Press: 10-5-5-10 E3MOM B. Complete the following for time of: 21-15-9 push press 95/65 RX+ 115/80 KBS 24kg/16kg RX+ 32kg/24kg burpees

WOD: “Jackie” Complete the following for time of: 1000m row 50 thrusters 45/35 30 pull-ups

WOD: A. EMOM Clean & Jerk Training: Clean & Jerk EMOM x 8 Min 1: 10 cleans 75/55, 95/65, 135/95 Min 2: 10 jerks 75/55, 95/65,

WOD: Complete the following for time of: 400m run 20 double unders 20 burpees 600m run 40 double unders 40 box jumps 24″/20″ 800m run 80

WOD: Complete the following for time in any order and partition as desired of: 100 WBS 20/14 10′ clear line 100 pull-ups 100 sit-ups ab-mat anchored

WOD: A. Power Snatch to OHS, building up E2MOM for 12 minutes 2 power snatch to 2 OHS B. 2 rounds for time of: 21 over

WOD: A. Bench Press: 10-5-5-10 E3MOM B. 14 minute AMRAP of: 8 deadlifts 275/185 RX+ 315/215 (55 and over 205/140) 9 knees to elbows 10 barbell

WOD: Complete the following for time of: 400m run 10-8-6-4-2 reps of: front squats 95/65 RX+ 135/95 pull-ups RX+ chest to bar 800m run 2-4-6-8-10 reps

WOD: “Zembiec” 5 rounds for time of: 11 back squats 185/125 (from floor) 7 strict burpee pull-ups 400m run **during each burpee pull-up, perform a strict

WOD: A. Spend 15 minutes working on and setting up muscle up and HSPU areas B. “Nate” 20 minute AMRAP of: 2 muscle ups 4 HSPU

WOD: A. Push Press 10-5-5-10 E3MOM B. Complete the following for time of: 40 double unders 20 power cleans 95/65 RX+ 115/80 (55 and over 75/55)

WOD: A. In 10 minutes, achieve a 2RM OHS rest 5 minutes, set up muscle-up and pull-up areas B. 10 minute AMRAP of: 3 OHS 95/65

WOD: “A Chipper with a Final Catch” Complete the following for time of: 30 HSPU (55 and over 4″ rise/2 abmats) 30 chest to bar pull-ups

WOD: A. Sumo Deadlift 5-3-5-3 E2:30MOM B. 4 rounds for time of: 12 sumo deadlift 225/155 6 over the bar burpees 12 toes to bar 24

WOD: A. Back Squat: 10-5-5-10 E3MOM B. 16 minute AMRAP of: buy in: 400m run with kettle bell 24kg/16kg, RX+ 32kg/24kg then, 6 pull-ups RX+ strict

WOD: “The Bear Complex” 5 rounds for 7 reps of: power clean to front squat to push press or jerk to back squat to back rack

WOD: Complete the following for time of: 1200m run 45 KBS 24kg/16kg RX+ 32kg/24kg 800m run 35 KBS 24kg/16kg RX+ 32kg/24kg 400m run 25 KBS 24kg/16kg

WOD: A. Power Snatch to Snatch Balance to Squat Snatch Cluster E3MOM B. Triple Threat AMRAPs: 3 minute AMRAP of: 5 squat snatch 95/65 or 75/55

WOD: 2 rounds for time of: 500m row 15 over the box jumps 24″/20″ RX+ 30″/24″ 15 hand release push-ups RX+ HSPU 15 V-ups 400m run

WOD: A. OHS 5-3-5-3 E3MOM B. 3 rounds for time of: 10 pull-up toes to bar 10 OHS 95/65 RX+ 135/95 (55 and over 75/55) 30

WOD: A. Strict Press: 5-3-5-3 E2:30MOM B. 5 rounds for time of: 5 burpee pull-ups, RX+ 5 ring or bar muscle ups 5 Deadlifts 275/185, RX+

WOD: A. EMOM Training x 10 minutes Even Minute: 1 power or squat clean to 6 front squats Odd Minute: rest B. Complete the following for

WOD: “DT” 5 rounds for time of: 12 deadlifts 155/105 9 hang power cleans 155/105 6 push jerks 155/105 Enlarge image In honor of USAF SSgt

WOD: Spend 5 minutes working on thruster technique Spend 5 minutes working on pull-up technique “FRAN” 21-15-9 thrusters 95/65 pull-ups Reminder: Running & Endurance and BBOLC are

Happy 4th of July CrossFit Huntsville! All classes are canceled today.

WOD: A. Deadlift 5-3-5-3 E2:30MOM B. 5 rounds for time of: 10 deadlift burpees over the bar 225/155, RX+ 275/185 10 pull-ups, RX+ chest to bar Reminder:

WOD: A. EMOM for 10 minutes 3 power clean to 4 push press B. Complete the following for time of: 1000m row 60 KBS 24kg/16kg RX+

WOD: A. Back Squat: 5-3-5-3 E3MOM B. 3 rounds for time of: 10 power snatch 95/65 RX+ 135/95 10 back squats 95/65 RX+ 135/95 50 double

WOD: Complete the following for time of: 25 pull-ups 1600m run 25 pull-ups 20 HSPU or 5 wall walks 800m run 20 HSPU or 5 wall

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

WOD: A. In 10 minutes, build up to a 1RM Power Snatch B. 13 minute AMRAP of: 3 muscle-ups 3 power snatch 135/95 3 strict HSPU

WOD: A. 2 Squat Cleans EMOM for 10 minutes B. Complete the following for time of: 800m row 35 WBS 20/14 10’/9′ (must clear line) 800m

WOD: A. OHS (pull from floor): 3-2-2-1-1 E2:30MOM B. 4 rounds for time of: 16 Chest to Bar Pull-Ups (55 and over regular Pull-Ups) 4 OHS

WOD: A. Deadlift: 2-2-2-2-2 E2:30MOM B. 7 rounds for time of: 7 deadlift 315/205 7 box jumps 30″/24″ REMINDER: Rope Climbing Workshop this Saturday, June 28th at

WOD: A. Shoulder Press: 1-1-1-1 Push Press: 3-3-3-3 Push Jerk: 5-5-5-5 E2MOM: Try to increase load on each of the 12 sets. B. 10 minute AMRAP

WOD: A. Back Squat 5-5-5-5-5 E2:30MOM B. 22 minute AMRAP of: 400m run 20 KBS 24kg/16kg 15 goblet squats 24kg/16kg 10 one arm KB walking lunges

WOD: “Barbara” 5 rounds, each for time of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats Rest precisely three minutes between each round. No more or

WOD: “KLEPTO” 4 rounds for time of: 27 box jumps 24″/20″ 20 burpees 11 squat cleans 145/100 Enlarge image U.S. Air Force Major David “Klepto” L.

WOD: A. Bench Press: 5-5-5-5-5 E3MOM B. Complete the following for time of: 40 WBS 20/14 10’/9′ must clear line 20 ring dips 30 WBS 20/14

WOD: A. Spend 15 minutes working on rope climb technique and scales B. Complete the following for time of: 10 ground to overhead 95/65 2 rope

WOD: A. Deadlift 5-5-5-5-5 E3MOM B. 12 minute AMRAP of: 30 double unders 15 hang power clean 155/105 or 135/95 (55 and over 95/65) 5 HSPU

WOD: A. Power or Squat Clean to 5 Front Squats and 1 Jerk E2:30MOM B. Complete the following for time of: 10 shoulder press 115/85 15

WOD: A. Pull-up training: EMOM for 10 minutes perform 5-10 pull-ups or ring rows working on strength, kip, butterfly and technique B. Complete the following for

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

WOD: Spend 10 minutes working on Thrusters and pull-ups 8 rounds for time of: 8 thrusters 95/65 8 pull-ups CFHSV Running & Endurance WOD: Run Training “Run,

WOD: For Time: 5 HSPU 10 toes to bar 15 WBS 20/14 10’/9′ must clear line 20 power cleans 135/95 25 KBS 32kg/24kg 30 burpees 25

WOD: A. Back Squat 5-3-1-5-3-1 E3MOM B. 1 minute AMRAP of double unders rest 1 minute 6 minute AMRAP of: 6 pull-ups 6 burpees 6 back

WOD: A. Strict Press to Push Press: 3-5 3-5 3-5 3-5 E2MOM B. SPRINT AMRAPS 2 minute AMRAP of: 4 SDHP 115/80 or 95/65 or 75/55

…………………………………………………………… WOD: A. In 10 minutes build up to a 1 rep max thruster with bar starting on floor B. Spend 10 minutes working on muscle ups

WOD: Complete the following for time of: 1200m run 25 pull-ups 25 WBS 20/14 10’/9′ must clear line 800m run 20 pull-ups 20 WBS 20/14 10’/9′

WOD: “Isabel” 30 reps for time of: squat snatch 135/95

WOD: A. EMOM for 10 minutesL Even = 7-14 pull-ups Odd = 3-6 snatch rest 5 minutes B. 14 minute AMRAP of: 14 power snatch 95/65

WOD: A. Deadlift 4-3-2-1-1 E3MOM B. 5 rounds for time of: 10 deadlift 255/175 10 barbell push-ups 50 double unders

WOD: A. In 10 minutes, build up to a 1RM ground to overhead B. Masters WOD CF Games 2012: Row-Clean-Burpee for time: 1000m row 30 cleans

WOD: A. OHS 3-3-3-3 E2:30MOM B. For time: 21 OHS 105/70 21/15 hand release push-ups 200m run 15 OHS 105/70 15/12 hand release push-ups 200m run

WOD: A. Power Clean 3-3-3-3-3 E2MOM B. Sprint AMRAPS: 2 minute AMRAP of: 3 deadlifts 135/95 or 115/80 4 power cleans 135/95 or 115/80 3 front

WOD: 6 minute AMRAP of: 800m run max reps hand release push-ups of HSPU rest 3 minutes 5 minute AMRAP of: 600m run max reps sit-ups

WOD: “WHITTEN” 5 rounds for time of: 22 KBS 32kg/24kg 22 box jumps 24″/20″ 400m run 22 burpees 22 WBS 20/14 10′ (must clear line) Enlarge

WOD: A. In 15 minutes, build up to a 1RM clean (power or squat) B. 5 rounds for time of: 3 cleans 205/135 9 burpee pull-ups CFHSV

WOD: A. Front Squat: 8-6-4-2 E2MOM B. 3 rounds for time of: 30 KBS 24kg/16kg 25 WBS 20/14 10’/9′ 20 box jumps 24″/20″

WOD: A. Thruster: 2-2-2-2-2 E2MOM B. 14 minute ascending AMRAP of: 2 power cleans 105/75 2 thrusters 105/75 2 barbell push-ups 4 power cleans 105/75 4

TEAM WOD: In teams of 2 complete the following in order for time: 60 hang cleans 95/65 60 pull-ups 60 wallball burpee passes 20/14 10’/9′ 60

Happy Memorial Day CrossFit Huntsville! All classes are canceled today. Have a fun and safe holiday!

All classes are cancelled today.

WOD: “Murph” 1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run Partition the pull-ups, push-ups and squats as needed. Start and finish with

WOD: A. Clean & Jerk: 3-2-1-1-1 E2MOM B. Complete the following for time of: 1000m row OR 1000m run 20 ground to overhead 135/95 or 115/80

WOD: A. Back Squat: 5-10-5-20 E3MOM B. Bench Press: 5-10-5-20 E3MOM rest 3 minutes C. 2 minutes max reps barbell bench press rest 2 minutes 2

WOD: A. EMOM for 10 minutes 5 pull-ups: Perform hardest accomplishable and adjust as needed–weighted, strict, kipping, banded, ring rows B. 4 rounds for time of:

WOD: A. Shoulder to overhead 5-10-5-20 E3MOM B. Complete the following for time of: 20 burpees 30 KBS 32/24/16kg 20 burpees 30 KBS 32/24/16kg *catch* Every

WOD: “Push-Up Running Annie” 25 hand release push-ups (scale up to HSPU) 1200m run Then, “Annie” –50-40-30-20-10 reps of: –double unders –ab-mat anchored sit-ups 1200m run

WOD: “Mary” 20 minute AMRAP of: 5 HSPU 10 one-legged squats, alternating 15 pull-ups

WOD: #1. In 3 minutes row 250m and then perform max reps of shoulder to overhead 95/65 rest 3 minutes #2. In 3 minutes row 250m

WOD: A. Hang Power Clean: 5-4-3-2 E2MOM B. “Nasty Girls” 3 rounds for time of: 50 squats 7 muscle ups 10 hang power clean 135/95

WOD: A. Deadlift: 2-2-2-2-2 E2MOM B. 500m row buy in, then 3 rounds of: 21 bodyweight deadlifts 15 lateral over the bar burpees 9 toes to

WOD: A. Back Squat 6-3-3-6 E3MOM B. Complete the following for time of: 400m run 25 back squat 135/95 400m run 25 front squats 115/80 400m

WOD: EMOM for 12 minutes Odd: max reps squat clean thrusters 135/95, 115/80, 95/65 or 75/55 Even: rest rest/set-up 4 minutes EMOM for 6 minutes Odd:

WOD: A. Bench Press: 10-5-5-5-10 E3MOM B. “DB’s Kettlebell Kiss of Death” Complete the following for time of: 100 KBS 24kg/16kg (scale up 32kg/24kg) **Catch** every

WOD: “Barraza” 18 minute AMRAP of: 200m run 9 Deadlifts 275/185 8 burpee bar muscle-ups Enlarge image U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter,

A. Shoulder Press: 4-4-4-4 E2MOM Push Press: 3-3-3-3 E2MOM B. 50/50 WORK/REST 1 minute AMRAPS: 1 minute AMRAP of HSPU rest 1 minute 1 minute

WOD: A. OHS 3-3-3-3 E2MOM B. 20 Minute AMRAP of: 34 OH Stationary Lunges 75/55 (55 and over 65/45) 34 SDHP 75/55 (55 and over 65/45)

WOD: A. 3 minute AMRAP row for calories rest 3 minutes B. 10 Minute AMRAP of: 10 chest to bar pull-ups (55 and over regular pull-ups)

WOD: A. In 10 minutes, establish a 1RM ground to overhead B. Spend 5 minutes working on linked toes to bar B. 12 minute Ascending AMRAP

WOD: A. Deadlift: 3-3-3-3-3 E2MOM B. 11 minute AMRAP of: 11 deadlifts 185/125 (55 and over 155/105) Sprint 200m

WOD: Complete the following for time in any order or method you prefer for time. The only prerequisite is all distance and reps must be accumulated

“CFHSV Star Wars WOD” May the FORCE be with You! 6 rounds for time of: 21 Darth Vader Deadlifts 135/95 115/80 or 95/65lbs 15 Luke