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

WOD: Complete the following for time of: 100 double unders 10 muscle ups or 10 double push-up burpee pull-ups 100 double unders 10 muscle ups or

WOD: A. 1 Squat Clean to 5 Front Squats Cluster: E2MOM for 10 minutes B. 3 rounds for time of: 200m run 30 stationary lunges one

WOD: A. Push Press: 3-3-3-3-3 E2:30MOM B. “JT” 21-15-9 reps of: HSPU Ring Dips Push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of

TEAM WOD: In 2 athlete teams: The team must complete the following exercises and reps in order of: 60 cleans 95/65 60 shoulder to overhead 95/65

WOD: A. Sumo Deadlift: 2-2-2-2-2 E2MOM B. 4 x 500m row sprints rest 3-4 minutes between efforts Cool Down: 50 GHD sit-ups or an-mat anchored sit-ups

WOD: “GI Jane” 100 burpee pull-ups for time

WOD: Complete the following for time of: Buy In: 100 double unders Then, 4 rounds of: 4 thrusters 95/65 (55 and over 75/55) 8 sumo deadlift

WOD: A. 1 Power Clean every 20 seconds for 5 minutes B. For time: 800m run 21 deadlifts 155/105 or 135/95 (55 and over 95/65) 15

WOD: A. Front Squat: 3-6-12-6-3 E3MOM B. 2000m row for time = 1st score rest exactly 2 minutes from completion of row, then 1 max rep

WOD: A. Spend 10 minutes working on Muscle Ups B. In 10 minutes, achieve a tough 3 rep touch and go squat snatch C. “Amanda” 9-7-5

WOD: A. Bench Press: 10-10-10-10-10 E3MOM B. 1 mile run fir time = Score #1 rest exactly 2 minutes from completion of the run, then 1

WOD: A. Each minute on the minute for 30 minutes or as long as possible: Odd Minute: 3 squat cleans 135/95 or 115/80 or 95/65 or

Happy Easter CrossFit Huntsville! All classes are canceled today in observance of Easter.

WOD: A. Squat Snatch 1-1-1-1-1 E2MOM B. 12-9-6-3 reps for time of: Squat Snatch 135/95 or 115/80 or 95/65 (55 and over 75/55) Over the bar

WOD: A. Complete the following Chipper for time of: 25 OH walking lunges 20/14 ball 25 WBS 20/14 10′ (55 and over 20/10 10’/9′) 25 toes

WOD: A. Push Press: 3-3-3-3 E2:30MOM B. AMRAP in 15 minutes of: 5 HSPU 10 pull ups 15 push ups hand release 20 ab-mat sit-ups un-anchored

WOD: A. Deadlift 2-2-2-2-2 E2:30MOM B. Complete the following for time of: 200 double unders 50 deadlifts 135/95 (55 and over 95/65) 50 toes to bar

WOD: A. Power Clean 1-1-1-1-1 E2MOM B. 15 minute AMRAP of: 1 heavy power clean 225/155, 205/140, 185/125, 165/115, 155/105, 135/95 (55 and over 115/80 or

WOD: “Tom” 25 minute AMRAP of: 7 muscle ups 11 thrusters 155/105 14 toes to bar Enlarge image U.S. Army First Lieutenant Thomas M. Martin, 27,

WOD: A. Spend 15 minutes building up to a tough triple push jerk from the floor and working CTB pull-ups or pull-up technique B. 7 rounds

WOD: A. Bench Press 5-10-20-10-5 E3MOM B. 6 minute AMRAP of: 400m run then, 25 KBS 32kg/24kg/16kg max reps hand release push-ups Score = total reps

WOD: A. Hang Squat Clean 2-2-2-2 E2:30MOM B. Sprint WOD: 3 minute AMRAP of: 250m row max reps hang squat clean thruster 95/65 (55 and over

WOD: A. Power Snatch 1-1-1-1-1 E2MOM B. Complete the following for time: 800m run 21 power snatch 115/80 or 95/65 (55 and over 75/55) 21 Military

WOD: A. Front Squat with 3 second pause at the bottom 3-3-3-3 E3MOM B. Complete the following for time in order of: 20 front squats from

WOD: A. Shoulder Press 3-3-3-3 E2:30MOM Push Press 2-2-2-2 E2:30MOM Push Jerk 1-1-1-1 E2:30MOM B. 5 minute AMRAP of: 7 double push-up burpees 7 shoulder to

WOD: “Holleyman” 30 rounds of: 5 WBS 20/14 10’/9′ 3 HSPU 1 Power Clean 225/155 Enlarge image U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of

WOD: A. Deadlift 3-2-1 2-3 E2:30MOM B. 7 minute AMRAP of: 7 deadlifts 315/205 or 275/185 (55 and over 225/155) 14 one legged squats (7 each

WOD: Complete for time: 3 rounds of: 800m run rest 2 minutes After the 3rd 800m run without rest: Complete the following for time in any

WOD: A. Power Clean and Jerk 1-1-1-1-1 E2MOM B. In front of a clock set for 12 minutes rotating on the 4 minute marks: 4 minutes

WOD: A. OHS 2-2-2-2 E2:30MOM B. 400m run 10 OHS 135/95 or 115/80 or 95/65 (55 and over 75/55) 20 KBS 32kg/24kg/16kg (55 and over 24kg/16kg/12kg)

WOD: A. Shoulder Press 3-3-3-3 E2:30MOM B. Complete the following for time of: 100 double unders 1 rope climb (scale up to legless) 50 shoulder press

WOD: A. Squat Clean 3-2-1-1-1 E2:30MOM B. “Elizabeth” 21-15-9 reps of: Squat

WOD: “Cindy XXX” Complete as much as possible in 20 minutes of: 10 pull-ups, 20 push-ups, 30 squats 15 pull-ups, 30 push-ups, 45 squats 20 pull-ups,

WOD: Complete the following for time: 20 KBS 32kg/24kg 400m run 30 KBS 32kg/24kg 600m run 40 KBS 32kg/24kg 800m run REMINDER: We will be hosting the

Open WOD 14.5 For time: 21-18-15-12-9-6-3 reps of: Thrusters 95/65 (masters 55 and over 65/45) Over the bar facing burpees Reminder: We will be hosting the CF

WOD: With a continuously running clock starting on exact time marks, complete the following: Sprint 200m, then rest At 3 minutes, sprint 200m then rest At

WOD: A 1.1 cluster of 1 power clean to 1 hang squat clean E3MOM for 15 minutes B. 10 minute AMRAP of: 1 power clean 115/80

A. Deadlift 5-5-5-5-5 E3MOM B. 4 minute AMRAP of: 500m row Max reps burpee over the box jumps 24″/20″ rest 4 minutes 4 minute AMRAP

WOD: A. Strict Press 4-4-4-4-4 E3MOM B. 13 minute AMRAP of: 25 burpees 25 pull-ups 15 HSPU 20 burpees 20 pull-ups 12 HSPU 15 burpees 15

WOD: “Eva” 5 rounds for time of: 800m run 30 KBS 32kg/24kg 30 pull-ups Reminder: We will be hosting the Open today at 1pm!BBOLC is canceled.

WOD: A. Thruster 2-2-2-2-2 E3MOM B. Complete the following for time of: 400m run 12 thrusters 135/95 or 115/80 (55 and over 95/65) 12 C2B pull-ups

OPEN WOD 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb to a

WOD: A. 10 minutes of stretching, 400m warm up run, KB drills B. In 2 minutes, sprint 200m then max reps KBS 32/24/16kg, rest 2 minutes

WOD: A. Push Press 5-5-5-5-5 E3MOM B. Ascending 14 minute AMRAP of: 1 bar muscle up or 1 burpee C2B pull-up 1 toes to bar 1

WOD: A. Front Squat 5-5-5-5-5 E3MOM B. Accumulating AMRAP of: 2 minutes max squat cleans 1335/95 (55 and over 95/65) rest 1 minute 2 minutes max

WOD: Complete the following for time of: 1 mile run or 70 burpees 30 HSPU 40 pull-ups 50 KBS 32/24/16kg 60 sit-ups, ab-mat unanchored 70 burpees

WOD: “The Chief” Max rounds in 3 minutes of: 3 power cleans 135/95 6 push-ups 9 squats rest 1 minute Repeat for a total of 5

WOD: 4 minute AMRAP max reps sets of: 400m run Thrusters max reps of 95/65 (55 and over 75/55) rest 2 minutes 4 minute AMRAP max

Open WOD 14.3 Complete as many reps as possible in 8 minutes of: 10 deadlifts 135/95 15 box jumps 24″/20″ 15 deadlifts 185/135 15 box jumps

WOD: A. Sumo Deadlift: 5-5-5-5-5 E2:30MOM B. Complete the following for time of: 500m row 30 WBS 20/14 10’/9′ 20 Sumo Deadlift 155/105 40 double unders

WOD: A. Bench Press 5-5-5-5-5 E3MOM B. “Ring Push Up Nicole” 20 minute AMRAP of: 400m run max reps ring push-ups (2 attempts, after second failure,

WOD: A. Hang Clean & Jerk 2-2-2-2-2 E2:30MOM B. 30 Hang Clean & Jerks for time 155/105 or 135/95 (55 and over 95/65) *catch: every time

WOD: A. Strict Press 5-5-5-5-5 E3MOM B. In front of a clock set for 15 minutes: 1 minute of barbell OHS 45/35 2 minutes of sit-ups

WOD: “Mr. Joshua” 5 rounds for time of: 400m run 30 GHD sit-ups 15 deadlifts 250/175 Enlarge image SO1 Joshua Thomas Harris, 36, drowned during combat

WOD: “Wacked Out Helen” 800m run 42 KBS 24kg/16kg 24 pull-ups 400m run 21 KBS 24kg/16kg 12 pull-ups 200m run 11 KBS 24kg/16kg 6 pull-ups REMINDER: We

OPEN WOD 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead

WOD: A. Spend 10 minutes working on muscle-ups B. Complete the following for time of: 400m run 12 muscle-ups or 12 double push-up burpee pull-ups 500m

WOD: “DB’s Green Light Red Light Chipper” 1 minute max reps pull-ups, rest 30 seconds 1 minute max reps hand release push-ups, rest 30 seconds 1

WOD: A. Back Squat: 5 sets of 5 reps E3MOM B. Sprint Sets WOD: 4 rounds for time of: 13 OHS 115/80 or 95/65 (55 and

WOD: A.Power Clean 1-1-1-1-1 E2:30MOM B. 12 minute AMRAP of: 10 toes to bar 10 power clean 155/105 or 135/95 10 WBS 20/14 10′ CFHSV OPEN ATHLETES

WOD: “LINDA” aka, 3 bars of death 10-9-8-7-6-5-4-3-2-1 reps of: Deadlift @ 1.5 x bodyweight Bench Press @ bodyweight/.75 x bodyweight Clean @ .75 x bodyweight REMINDER:

Good luck to our CFHSV athletes who will finishing up the rowing portion of our R&E Class with a HALF MARATHON ROW today!! WOD: 16 minute AMRAP:

REMINDER: Athletes who are registered to participate in the Open can come at either 915am or 515pm today, Saturday at 12pm or Sunday at 1pm.

WOD: A. Spend 10 minutes working on bar muscle ups or burpee pull ups B. Spend 10 minutes working on Hang Power Clean C. 3 rounds

WOD: A. Squat Snatch 3-2-1-1-1 E3MOM B. 20 minute ascending AMRAP of: 10 double unders 1 OHS 135/95 or 115/80 or 95/65 (55 and older 75/55)

WOD: A. Bench Press E3MOM 9-5-3-1-1 B. Spend 5 minutes working on hip and back extensions C. “Michael” 3 rounds for time of: 800m run 50

WOD: A. Back Squat E3MOM 9-5-3-1-1 B. 15 minute AMRAP of: 40 lateral jumps over plate 30 stationary overhead lunges, alternating, 45# plate/35# plate (55 and

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:1 RM Test Day In 15 minutes build up to a 1RM Back Squat In 15 minutes build up to a 1RM Bench Press In 15

WOD: A. Strict Press E2:30MOM 7-5-3-2-1 B. 6 minute AMRAP of: 8 KB SDHP 32kg/24kg 12 air squats 18 lateral jumps over kettlebell REMINDER: We will be

WOD: A. Front Squat E2:30MOM 7-5-3-2-1 B. Sprint Sets AFAP: 4 round of 12 power clean 135/95 or 115/80 (55 and over 95/65) 9 over the

WOD: A. In 15 minutes build up to a 1RM Snatch (Power or Squat) B. 15 minute AMRAP sequence of: 30 burpees 30 snatch 75/55 (55

WOD: “Nicole” 20 minute AMRAP of: 400m run max reps pull-ups Score = total pull-ups completed in 20 minutes

WOD: A. In 10 minutes, establish a 3RM Push Press B. OPEN WOD 12.3 18 minute AMRAP of: 15 box jumps 24″/20″ (55 and over 20″

CFHSV Valentine’s Day WOD Couples, Partners, Friends of 2 or maybe 3, complete the following for time: 10 sets (5 each Valentine alternating) of 5 Thrusters (one Valentine

WOD: A. In 10 minutes, establish a 1RM weighted pull-up or strict pull-up or kipping pull-up B. “Tabata This” Tabata row rest 1 minute Tabata squat

Due to the weather forecast, we will be canceling the 5am, 6am, 7am and 815am classes as well as the 415pm, 515pm, rowing and 615pm classes

WOD: A. Deadlift E2:30MOM 7-5-3-2-1 B. 4 rounds for time of: 7 deadlifts 315/205 or 275/185 (55 and over 205/140) 14 pull-ups (55 and over females

WOD: A. Build up to a tough left and right Turkish Get-Up. Once achieved, complete 30 Turkish Get-Ups in 15 minutes B. 9 minute AMRAP of:

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: 20 minute AMRAP of: Buy in: 1600m run 8 thrusters 95/65 (55 and over 75/55) 7 pull-ups 6 burpees CFHSV Running & Endurance ROWING WOD: 2 x

WOD: A. In 15 minutes build up to a tough 1RM squat clean & jerk B. OPEN WOD 11.3 5 minute AMRAP of: Squat Clean 165/110

WOD: A. Bench Press E2:30MOM 7-5-3-2-1 B. 14 minute AMRAP of: buy in: 1000m row 7 CTB pull-ups (55 and over COB pull-ups) 14 SDHP 95/65

WOD: A. Back Squat E2:30MOM 7-5-3-2-1 B. Sprint Sets AFAP 5 rounds of: 5 over the bar lateral burpees 11 back squats 115/80 or 95/65 5

WOD: A. Push Press E2:30MOM 7-5-3-2-1 B. 4 rounds of a 3 minute AMRAP of: 24 double unders 12 hand release push-ups 6 shoulder to overhead

WOD: A. Spend 7 minutes working on ring dips or parallette push-ups Spend 7 minutes working on box jumps; build up to a max height and

WOD: “Hammer” 5 rounds of: 5 power cleans 135/95 10 front squats 135/95 5 jerks 135/95 20 pull-ups rest 90 seconds between each round Enlarge image

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 T2B

WOD: A. 15 minutes training on muscle-ups or double push-up burpee pull-ups B. Complete the following for time of: 30 OHS 95/65 (age 55 and over

WOD: “Filthy Fifty” For time: 50 box jumps 24″ 50 jumping pull-ups 50 KBS 16kg Walking lunges, 50 steps 50 knees to elbows 50 push press

WOD: A. Weighted or strict pull-ups max reps E2MOM x 5 sets B. Sprint WOD: 5 rounds for time of: 10 power snatch 95/65 or 75/55

WOD: A. Back Squat: 20 rep max Warm up with 2 sets, build up to a 20 rep max E3MOM, on 3rd set get a 20RM