WOD: A. Bench Press: 6 sets of 8 reps E2MOM B. 10-9-8-7-6-5-4-3-2-1 reps of: chest to bar pull-ups ring dips elevated hand release push-ups (2 45#

WOD: Complete the following for time of: 200m run 30 burpees 15 OHS 95/65 RX+ 135/95 (55 and over 75/55) 400m run 20 burpees 20 front

WOD: “Jag 28” Complete the following for time: 800m run 28 KBS 32kg/24kg 28 strict pull-ups 28 KB hang clean & jerk, (2) 32kg/24kg 28 strict

WOD: A. In 10 minutes, build up to a 2RM TnG power clean B. Complete 4 rounds for time of: 400m run 2 power cleans 165/115

A. In 15 minutes, achieve a 20 rep max OHS from the floor B. 11 minute ascending AMRAP of: 1 muscle up or 1 burpee

WOD: A. Deadlift 5 sets 3 reps E2MOM B. 3 minute AMRAP of: row 350m to max reps deadlifts 225/155 or 185/125 rest 3 minutes 3 minute AMRAP

WOD: A. EMOM x 6 minutes weighted pull-ups (perform 1-5 reps AHAP each minute); strict, weighted, minimal assistance B. Complete the following for time of: 200m

WOD: A. In 15 minutes, achieve a 20RM shoulder to overhead (from floor) B. 10 minute ascending AMRAP of: 1 HSPU or shoulder to overhead 115/80

WOD: A. Back Squat: In 15 minutes, achieve a 20RM back squat B. 10-9-8-7-6-5-4-3-2-1 reps for time of: thrusters 95/65 or 75/55 over the bar lateral

WOD: “Drop Down Double Grace” Complete the following for time of: 30 reps Clean and Jerk 135/95 straight to 30 reps Clean and Jerk 95/65 *athlete

WOD: Pull-up or muscle-up biathlon: Complete the following for time of: 400m run 21 unbroken pull-ups or 12 unbroken muscle-ups (bar or ring) 400m run 18

WOD: A. Push Press 5 sets 3 reps E3MOM B. 8 minute AMRAP of: 12 hang power cleans 115/80 RX+ 155/105 55+85/75 9 shoulder to overhead

WOD: A. EMOM for 10 minutes perform 2 power snatch and 3 OHS B. Complete the following for time of: row 1000m 100 double unders run

WOD: A. Spend 10 minutes building up on deadlift and working technique on HSPU B. With a continuously running clock complete 6 rounds of the following

WOD: A. Back Squat: 5 sets of 3 reps E3MOM B. 9 minute AMRAP of: 21 WBS 20/14 10’/9′ clear line 15 pull-ups 9 power snatch

WOD: A. EMOM for 5 minutes 5 burpees and 10 double unders B. Complete the following for time of: 25 hand release push-ups 100 double unders

WOD: Spend 10 minutes warming up and determining a weight to attempt WOD… “GWEN” For load: 15-12-9 reps of Clean (power or squat or both) and

WOD: A. Sumo Deadlift: 5-5-5-5 E2MOM B. 21-18-15-12-9-6-3 rep rounds of: sumo deadlift high pull 75/55 shoulder to overhead 75/55 box jumps/step ups 24″/20″ CFHSV Running &

WOD: “Filthy Fifties” For time: 50 box jumps 24″ 50 jumping pull-ups (wrist folds at bar) 50 KBS 16kg 50 walking lunges, alternating 50 knees to

WOD: A. Front Squat 5 sets of 3 reps E2:30MOM B. 11 minute AMRAP of: 4 power cleans 105/75 or 145/100 5 front squats of 105/75

WOD: A. Strict Press 5 sets of 4 reps E2:30MOM B. 6 minute AMRAP of: 10 push press 105/75 or 145/100 400m sprint 10 push press

WOD: 4 rounds for time of: 7 Deadlifts 255/175 RX+ 315/225 (55 and over 225/135) 42 double unders 14 ring dips (55 and over hand release

WOD: A. Back Squat 5 sets of 4 reps E2:30MOM B. 21-15-9 reps of: OHS 75/55 or 95/65 over the bar burpees pull-ups

WOD: “Wyk” 5 rounds for time of: 5 front squats 225/155 5 rope climbs 15′ 400m run with 45/25 plate Army Pfc. Jacob H. “Wyk” Wykstra,

WOD: Complete the following for time of: row or run 1200m 40 KBS 24kg/16kg RX+ 32kg/24kg run or row 1200m (opposite of last) 40 WBS 20/14

WOD: A. Bench Press 5 sets of 4 reps E2:30MOM B. 12 minute AMRAP of: 10 double push-up burpees 25 double unders 10 ab-mat sit-ups un-anchored

WOD: A. Deadlift 5 sets 4 reps E2:30MOM B. Complete the following for time of: 10 deadlifts 225/155 or 275/185 20 pull-ups 800m run 15 deadlifts

WOD: A. Front Squat 5 sets 4 reps E2:30MOM B. 14 minute AMRAP of: 10 front squats 155/105 RX+ 185/125 (55 and over 115/80) 20 pull-ups

WOD: A. Strict Press: 5 sets of 5 reps E2:30MOM B. Complete the following for time of: 10 shoulder to overhead 139/95 or 155/105 RX+ 185/125

WOD: A. Back Squat 5 sets 5 reps E2:30MOM B. Complete the following for time of: 15 WBS 20/14 10′ 30 double unders 20 WBS 20/14

WOD: “Chelsea” Each minute on the minute for 30 minutes: 5 pull-ups 10 push ups, strict 15 air squats Continue as long as possible on the

WOD: Complete the following for time of: 500m row buy in, then: 3 rounds of: 11 burpee toes to bar 11 power cleans 135/95 RX+ 165/115

WOD: A. Front Squats: 5 sets 5 reps E2:30MOM B. 5 minute AMRAP of: 400m run, then 8 KB SDHP 24kg/16kg RX+ 32kg/24kg 8 KB goblet

WOD: A. Technique Work: EMOM x 5 minutes 1 muscle snatch to 1 snatch balance 2 minutes to adjust load EMOM x 5 minutes 1 power snatch to

WOD: A. Deadlift 5 sets of 5 reps E2:30MOM B. With a continuously running clock and one selected load changing exercises each minute: Loads= 135/115/105/95/85/75/65/55/45 1

WOD: A. Bench Press 5 sets of 6 reps E2:30MOM B. 4 minute AMRAP of: 6 push press 95/65 9 barbell push-ups 12 WBS 20/14 10′

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