Benchmark WOD “CHRISTINE” 3 Rounds For Time:(20min cap) 500m Row or 1.2k Bike 12 Deadlifts Body Weight / 75% Body Weight 21 Box Jumps/Step-ups 24/20″

Run/Row 200m or 0.5k Bike x 12min E3MOM (score is slowest time of the 4) Benchmark WOD “NICOLE” 20min AMRAP: Run 400meters Max Rep Pull-Ups

Overhead Squat Build Up E3MOM 5 – 5 – 5 – 5 – 5 CrossFit Games WOD (RX+) “Nasty Nancy” 5 Rounds For Time: (25min

Deadlift Build Up E3MOM 5 – 5 – 5 – 5 – 5 CrossFit Games WOD 2008 5 Rounds For Time: (10min cap) 5 Deadlifts

Strict Press Build Up E3MOM 5 – 5 – 5 – 5 – 5 Team WOD: For Time: (18min cap) P1 – Run 800m /

Back Squat Build Up E3MOM 5 – 5 – 5 – 5 – 5 6min AMRAP: 18 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to

Bench Press Build Up E3MOM 10 – 10 – 10 – 10 – 10 For Time: (18min cap) 50 Dumbbell Snatch (alt arm) 25 Left

10min Build Up to a Heavy 3rep Back Squat and a 3rep Shoulder to Overhead with bar on floor HERO WOD “BRUCK” 4 Rounds For

For Time: (6min cap) 49/40 Calorie Row/Bike or 800m Run *Rest 4min / transition from / time cap 28min AMRAP: 49/40 Calorie Row/Bike or 800m

Death by Hang Power Clean EMOM x 10min 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min… up to 10 reps at

Front Squat Build Up E3MOM 5 – 5 – 5 – 5 – 5 “AUGUSTUS” by DB For Time: (20min cap) 800m Run/Row or 2k

Death by Deadlift EMOM x 10min 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min… up to 10 reps at 10min “Pick

Death by 10meters for 10min With a runningclock perform 1 sprint (10meters) the 1st min, 2 sprints (10m) the 2nd min, 3 sprints the 3rd

Cluster Build Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 6 Deadlifts to 4 Hang Clean (power or squat) to

CrossFit Huntsville is hosting the Burgener Weightlifting Course today. All classes and Open Gym are cancelled.

CrossFit Huntsville will be hosting the Burgener Weightlifting Course TODAY Saturday, July 27th and Sunday, July 28th. We will have ONE CLASS ONLY TODAY at

15min Build Up to a Max Bear Complex. 1 Clean to 1 Front Squat (can squat clean) to 1 Shoulder to Overhead (can thruster out

Death by Hang Power Snatch EMOM x 10min 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min… up to 10 reps at

“Team Helen vs Team Karen” by DB For Time: (18min cap) Partner 1 = 1 Round of Helen 400m Run – 21 Kettlebell Swings –

Hang Squat Clean Build-up E3MOM 9 – 6 – 4 – 2 – 1 3min AMRAP: 6 Over the Bar Burpees 3 Squat Cleans 3

Death by Strict Press (from floor) EMOM x 10min 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min… up to 10 reps

2 Rep Cluster Build Up E2MOM x 12min 2 Deadlifts to 2 Hang Cleans to 2 Shoulder to Overhead “The FireCracker 500” by DB 1

“EVA vs KELLY” by DB For Time: (33min cap) 800m Run 30 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 30 Pull-ups MRX Ring Rows Rest 2min

Thruster Build-up E3MOM 9 – 6 – 4 – 2 – 1 CrossFit SemiFinals Event 4 2024 (RX+) For Time: (15min cap) 30 Cleans 30

Death by Bench Press EMOM x 10min 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min… up to 10 reps at 10min

Overhead Squat Build-up E3MOM 9 – 6 – 4 – 2 – 1 For Time: (19min cap) 21 Calorie Row/Bike or 400m Run 15 Overhead

Death by Sumo Deadlift EMOM x 10min 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min… up to 10 reps at 10min

“Barbell Barbara” by DB 4 rounds, each for time of: (40min cap) 5 Hang Squat Cleans 135/95 MRX 95/65 20 Pull-ups MRX Ring Rows 5

Hero WOD “JACK” 20min AMRAP: 10 Push Press 115/80lbs MRX 95/65 10 Kettlebell Swings 24/16kgs MRX 20/12kgs 10 Box Jumps 24/20″ MRX 20/18 U.S. Army

“The Sprint Mile” (15min cap w/rests) 400m Run/Row – Rest 1min 200m Run/Row – Rest 1min 400m Run/Row – Rest 1min 200m Run/Row – Rest

Front Squat Build-up E3MOM 9 – 6 – 4 – 2 – 1 CrossFit SemiFinals Event 3 2024 (RX+) 3 – 6 – 9 –

Clean Build-up E3MOM 9 – 6 – 4 – 2 – 1 Team WOD “All In! 1 Team; 1 Fight” by DB 3 Rounds For

“Try To Tabata ” by DB For Max Reps of Each Exercise: Dumbbell Snatch Right Arm Rest 2 minute/rotate Dumbbell Left Arm Thrusters Rest 2

Hang Power Snatch Build-Up E3MOM 9 – 6 – 4 – 2 – 1 “Pilot’s Precision” by DB 11min AMRAP: 6 Sumo Deadlift High Pull

Bench Press Build-up E3MOM 9 – 6 – 4 – 2 – 1 5 Rounds For Time: (20min cap) 200m Row/Run or 0.5k Bike 10

“BIG Sexy” 5 Rounds For Time: (30min cap) 6 Deadlifts 315/215lbs MRX 225/155 6 Burpees 5 Cleans 225/155lbs MRX 155/105 5 Chest to Bar 4

For Time: (38min cap) 800m Run/Row or 2K Bike 20 Hang Squat Cleans 40 Wallball Sit-ups 20/14 MRX 20/10 20 WBS 20/14 10/9′ MRX 20/10

Push Press Build Up E3MOM 9 – 6 – 4 – 2 – 1 CrossFit SemiFinals Event 2 2024 (RX+) 20min AMRAP: 50 Double Unders

All classes cancelled today. Have a SAFE and HAPPY JULY 4th, CrossFit Huntsville!

“Team McGhee” by DB 30min AMRAP: P1 = 5 Deadlifts *Slap Hands P2 = 13 Push-Ups *Slap Hands P1 = 9 Box Jumps *Slap Hands

Back Squat Build-Up E3MOM 9 – 6 – 4 – 2 – 1 6 min AMRAP: 36 Calorie Row or Bike 18 Squats (front or

HERO WOD “ABBATE” For Time: (40 min cap) 1 mile Run 21 Clean & Jerks 155/105 115/75 800m Run 21 Clean & Jerks 1 mile

“Reverse JACKIE” For Time: (15min cap) 30 Pull-Ups MRX Ring Rows 50 Thrusters 45/35lbs 1000m Row OR “JACKIE” For Time: (15min cap) 1000m Row 50

4 Rounds For Time: (35min cap) 25 Calorie Row/Bike or 400m Run 25 Hang Snatch 95/65lbs RX+ 15/75 MRX 75/55 25 Toes to Bar or

1 1/2 Bench Press E3MOM 5 Sets X 5 -1 1/2 reps @ 50-75% **1 1/2 reps = lower to chest; press to 1/2; lower

Team WOD #1 8min AMRAP: 4 Kettlebell Sumo Deadlift High Pull 24/16kgs RX+32/24 MRX 20/12 6 Kettlebell Goblet Squats 8 Russian Kettlebell Swings *One person

Strict Press Build Up 5 x 4 E3MOM 5 Rounds For Time: (21min cap) 10 Shoulder to Overhead 115/75 RX+ 165/115 MRX 75/55 OR 5

Sumo-Deadlift Build Up 5 x 4 E3MOM For Time: (21min cap) 21 Sumo Deadlits 315/205 MRX 225/145 9 Ring Muscle-Ups MRX Bar Muscle-Ups 21 Calorie

Overhead Squat Build Up 5 x 4 E3MOM “An AMRAP Chipper” by DB 3min AMRAP: 12 Wallball Shots 20/14 to 10/9′ MRX 20/10 to 9′

“GI JANE” 100 Burpee Pull-ups For Time OR “RAMBO” by DB 100 Burpee Chest To Bar Pull-ups For Time OR “GEN PATTON” by DB 50

For Time: (30min cap) 40 Russian Kettlebell Swings 24/16 RX+ 32/24 MRX 20/12 20 Wallball Sit-Ups 20/14 MRX 20/10 400m Row/Run or 1K Bike 20

Run/Row 800m or 2K Bike x 18 minutes E6MOM score is slowest time of the 3 efforts, can mix up Main Site WOD 12 minute

“Summer Solstice Chipper” by DB For Time: (35min cap) 21 Deadlifts 95/65 RX+115/75 MRX 75/55 21 Hand Release Push-Ups MRX Push-Ups 21 American Kettlebell Swings

Juneteenth 1865m Row For Time: (10min cap) Rest 2min From Time Cap For Time: (19min cap) 19 Front Squats 95/65 RX+115/75 MRX 75/55lbs 19 Box

Split Jerk Build-up E2MOM 4 – 4 – 2 – 2 – 1 – 1 – 1 3min AMRAP: 12/10 Calorie Row/Bike or 200m Run

Front Squat Build Up E3MOM 5 x 4 “Father’s Favorite” by DB 5 Rounds For Time: (15min cap) 9 Thrusters 95/65 RX+115/75 MRX 75/55 9

Happy Father’s Day! All classes are cancelled today.

“Fatherly Love!” by DB For Time: (36min cap) 800m Run/Row or 2k Bike 25 Hang Snatch 95/65lbs RX+115/75 MRX 75/55 25 Pull-Ups RX+ Chest to

HERO WOD “ANDY” For Time: (45min cap) 25 Thrusters 115/75lbs MRX 85/60 50 Box Jumps 24/20” MRX 20/18” 75 Deadlifts 1.5 mile Run 75 Deadlifts

Build Up to a Max of the Following Complex E2MOM x 7 Sets 1 Clean to 2 Hang Cleans to 1 Shoulder to Overhead 3min

Deadlift Build Up 5×4 E3MOM Team WOD 18min AMRAP: Partners 1 & 2 = 24 Deadlifts (alternating, 12each) Partners 1 & 2 = 18 Over

10min to Achieve a Max Set of Unbroken Double-Unders or Crossovers or Both 30min AMRAP: 15 Pull-ups RX+Chest to Bar MRX Ring Rows 10 Right

Build Up E2MOM Strict Press = 6 – 3 – 1 Push Press = 5 – 3 – 1 Push/Split Jerk = 4 – 2

HERO WOD “MARSTON” 20min AMRAP: 1 Deadlift 405/265lbs MRX 315/215 10 Toes to Bar 15 Bar Facing Burpees Special Warfare Operator 1st Class William Blake

3 Rounds For Time: (30min cap) 800m Run/Row or 2k Bike 25 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 10 Chest to Bar

Team WOD “Two Steppin” by DB For Time: (27min cap) Partner 1 – RUN 200m / Partner 2 – 11 Kettlebell Goblet Step-Ups Partner 2

“D-Day” by DB For Time: (44min cap) 1900m Row or Run to Beach 44 Over the Bunker (bar) Burpees 19 Deadman Drags (Deadlifts) 10 Climb

Bench Press Build Up 5×4 E3MOM 3min AMRAP: 3 Wall Walks 6 Push-ups 3 Power Snatch 115/75 RX+ 135/95 MRX 95/65 Rest 2min 3min AMRAP:

Build Up to a Max of the Following Complex E3MOM x 5 Sets 5 Deadlift to 4 Hang Clean to 3 Front Squat to 2

Back Squat Build Up 5×4 E3MOM 6min AMRAP: 12 Back Squats 135/95 RX+155/105 MRX 95/65 36 Double Unders or 36 Crossovers 1 Rope Climb 15’

HERO WOD “COLLIN” 6 Rounds For Time: (45min cap) 400m Kettlebell/Dumbbell Carry 24/16kgs or 50/35lbs MRX 20/12kgs or 35/20lbs 12 Push Press 115/75 MRX 75/55

For Time: (35min cap) 400m Run/Row or 1k Bike 20 Dumbbell Snatch (Right arm) 10 Dumbbell Push-up (Left arm) 20 Toes to Bar or WallBall

Hang Power Clean Build Up E2MOM 10 – 8 – 6 – 4 – 2 – 1 – 1 “Nasty Girls” 3 Rounds For Time:

1 1/2 Deadlifts E3MOM 5 Sets x 5 – 1 1/2 reps @ 50-75% **1 1/2 reps = full deadlift to extension; lower to top

Split Jerk Build Up E2MOM 8 – 4 – 3 – 2 – 1 – 1 For Time Alternating Reps of: (15min cap) 10 –

Team Row or Bike Races For Time: (15 min cap) Partner 1 – 30/25 Calories – Partner 2 – 30/25 Calories Partner 1 – 25/20

Recovery and Rest All Classes Cancelled Today. Enjoy Memorial Day!

Recovery and Rest All classes are cancelled today. Enjoy Memorial Day Weekend!

HERO WOD “MURPH” For Time: 1 Mile Run RX+ 20/14lb Weight Vest 100 Pull-Ups RX+ 20/14lb Weight Vest 200 Push-ups RX+ 20/14lb Weight Vest 300

Cluster Build-Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 3 Deadlifts to 2 Hang Clean (squat or power) to 1

50cal Row/Bike For Time: (6min cap) Main Site WOD (RX+) 10min AMRAP: 50 Dumbbell Snatches (alt arms) 50 Dumbbell Lunges (farmers, rack, or shoulder hold)

Power Snatch & Hang Snatch E2MOM 6 Power Snatch – 6 Hang Snatch 4 Power Snatch – 4 Hang Snatch 2 Power Snatch – 2

Back & Front Squat Build-up E2MOM 10 Back Squats – 8 Front Squats 8 Back Squats – 6 Front Squats 4 Back Squats – 3

CrossFit Huntsville is so proud to have had over 60 athletes qualify for the Individual and Age Group Quarterfinals that took place in late April.

HERO WOD “McGHEE” 30min AMRAP: 5 Deadlifts 275/185lbs MRX 225/145 13 Push-ups 9 Box Jumps 24/20″ MRX 20/18″ Jump or 24/20 Step-Ups Corporal Ryan C.

HERO WOD “WALSH” 4 Rounds For Time: (40min cap) 22 Burpee Pull-ups MRX 22 Ring Rows & 22 Burpees 22 Back Squat 185/125lbs MRX 115/75

“Mass Confusion” by DB For Time: (30min cap) 200m Row/Run or 0.5k Bike 40 Deadlifts 135/95 MRX 95/65 75 Wallball Shots 20/14lbs to 10/9’ MRX

Team Row or Bike Races For Time: Partner 1 = 30/25 Calories – Partner 2 = 30/25 Calories Partner 1 = 25/20 Calories – Partner

Overhead Squat & Overhead Lunges (alt/stationary) E2MOM 7 Overhead Squats – 8 Overhead Lunges 5 Overhead Squats – 6 Overhead Lunges 3 Overhead Squats –

Deadlift & Sumo Deadlift Build-up E2MOM 10 Deadlifts – 8 Sumo Deadlifts 8 Deadlifts – 6 Sumo Deadlifts 4 Deadlifts – 3 Sumo Deadlifts 2

16min to build up to a 10 rep Max Hang Clean 16min AMRAP: 6 Magnificienct Muscle-ups MRX Burpee Pull-up 10 Notorious Hang Cleans 6 Peppermint

ALL CLASSES ARE CANCELLED TODAY. HAPPY MOTHER’S DAY, CFHSV!

“Mother May I ?” by DB For Time: (30min cap) 200m Run/Row or 0.5km Bike 10 Hang Squat Cleans 115/75 RX+135/95 MRX 75/55 10 Shoulder

Back Squat Build Up E3MOM 10 – 8 – 6 – 3 – 1 Main Site WOD (RX+) 10 Rounds For Time, complete as many

Bench Press & Muscle Ups (Bar or Ring) E2MOM 7 Bench Press @70% – Muscle-ups 1-10 6 Bench Press @75% – Muscle-ups 1-10 5 Bench

Snatch Cluster Build Up E2MOM x 16min 1 Snatch to 1 Hang Snatch (power or squat or both) For Time: (20 min cap) 50 Double

Team WODs WOD #1 “Aerobic Showdown” 2 Rounds For Time Row/Run or Bike: (10min cap) P1 = 400m Row/Run or 1k Bike / slap hands

Congratulations to our CFHSV TEAM who competed in the Team Quarterfinals a few weeks ago and placed 47th in the North America East region! Team