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

WOD: A. Strict Press E3MOM: 7-6-3-1 B. Sprint WOD and Barbell Burnout For time: 20 bodyweight deadlifts 20 over the bar/lateral burpees rest exactly 1 minute

WOD: A. Front Squat E3MOM 7-6-3-1 B. Complete the following for time of: 6 front squats 155/105 or 135/95 (50 and over 95/65) 30 KBS 32kg/24kg/16kg

WOD: “Barbara” 5 rounds, each for time of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats rest exactly 3 minutes between each round Score = final

WOD: A. In 10 minutes, build up to a 2 rep TnG squat snatch B. In 10 minutes, work on and practice muscle ups C. “Amanda”

TEAM WOD: In teams of 2, complete the following for time: 10 sets (5 each athlete) of 10 deadliest 95/65 — must alternate each set, bar

WOD: A. In 10 minutes build up to a tough TnG 3 rep hang squat clean thruster B. Complete the following for time of: 800m run

WOD: A. Bench Press 7-6-3-1 E3MOM B. 2 rounds of a 7 minute AMRAP of: 40 double unders 20 KBS 32kg/24kg/16kg 10/7 KB push-ups 2 minute

WOD: A. Back Squat: 7-6-3-1 E3MOM B. For time: 15-12-9-6-3-1 Power Snatch 95/65 (50 and over 80/55) Front Squat 95/65 (50 and over 80/55) Cool Down:

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

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

WOD: A. In 20 minutes build up to a 1RM squat clean and jerk B. Complete as many rounds and reps as possible in 7 minutes

WOD: A. Weakness Work Training 14 minutes (Athlete makes 2 choices based on greatest weaknesses and alternates choices on even and odd minutes) Alternating EMOM for

WOD: #1 In 3 minutes row 250m, then complete with the remaining time as many OHS 115/80 or 95/65 rest 3 minutes #2 In 3 minutes

WOD: A. Push Press 7-6-3-1 E3MOM B. Complete as many rounds as possible in 20 minutes of: 200m run then 3 rounds of: 5 pull-ups 10

WOD: A. Deadlift 10-5-3-3-2-2 E2:30MOM B. 2 rounds for time of an 8 minute AMRAP of: 5 HSPU 10 burpee box jumps 24″/20″ 15 V-ups 20

WOD: A. Weighted or strict pull-ups max reps E2MOM x 5 sets B. Complete the following for time of: 15 WBS 20/14 10’/9′ 30 double unders

WOD: “Hansen” 5 rounds for time of: 30 KBS 32kg/24kg 30 burpees 30 GHD sit-ups Enlarge image Marine Staff Sgt Daniel Hansen died February 14th in

WOD: Complete the following for time of: 10-9-8-7-6-5-4-3-2-1 of Front Squats 115/80 or 95/65 (50 and over 80/55) Pull-ups (scale up to CTB) 400m run 1-2-3-4-5-6-7-8-9-10

WOD:“800m Sandwich Chipper” 800m run 30 shoulder to overhead 95/65 50 ab-mat unanchored sit-ups 30 sumo deadlift high pull 95/65 50 hand release push-ups 30 pull-ups

WOD: A. OHS: 10-5-3-3-2-2 E2:30MOM B. 20 minutes to work on and achieve a 1RM Power and Squat Snatch Cool Down: complete 25 evil wheels

WOD: A. Bench Press: 10-5-3-3-2-2- E2:30MOM B. 11 minute AMRAP of: 3 wall walks 10 deadlifts 185/125 10 barbell push-ups 30 double unders CFHSV Running & Endurance

WOD: A. 5 sets of Power Clean Jerk Cluster 1.1.1 1 power clean to 1 hang clean (power or squat) to 1 jerk (split or push)

WOD: A. Front Squat: 10-5-3-3-2-2- E2:30MOM B. 3 rounds for time of: 9 OHS 95/65 (50 and over 75/55) 9 over the bar/lateral burpees 13 front

WOD: “Rankel” 20 minute AMRAP of: 6 deadlifts 225/155 7 burpee pull-ups 10 KBS 32kg/24kg 200m run Enlarge image U.S. Marine Corps Sergeant John Rankel, 23,

WOD: A. In 10 minutes build up to a 1RM power clean to push press B. 18 minute AMRAP of: 15 box jumps 24″/20″ (50 and

WOD: A. Weakness work training 14 minutes:Athlete makes two choices based on greatest weaknesses and alternates choices on even and odd minutes Alternating EMOM for 14

WOD: A. Strict Press 10-5-3-3-2-2 E2:30MOM B. 10 rounds for time of: 5 deadlifts 225/155 4 HSPU or double KB push press 24kg/16kg 3 muscle ups

WOD:“DB’s Big Money” Cash It All In On New Year’s Eve 2 rounds for time of: 200m run 11 front squats 185/125 or 155/105 400m run

WOD: A. In 10 minutes, build up to a 3RM Deadlift B. In 10 minutes, build up to a 1RM Power Snatch C. Complete as many

WOD: “Jerry” Run 1 mile Row 2K Run 1 mile Enlarge image Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude

WOD: A. Cluster 1.1 = 1 hang power clean to 1 hang squat clean x 5 sets E2MOM B. 2 minute max effort reps/drills Score is

WOD: A. In 15 minutes, build up to a 3RM and 1RM OHS *Catch* Must pull bar from floor B. Complete the following for time in

WOD: A. Push Press: 10-5-3-3-2-2 E3MOM B. 10 minute Ascending AMRAP of: 1 clean (any style) 185/125 or 155/105 1 shoulder to overhead 185/125 or 155/105

Merry Christmas CrossFit Huntsville!

CFHSV Annual 12 Days of Christmas WOD! 1 power snatch 95/65 (scale-up 115/80) 2 thrusters 95/65 3 SDHP 95/65 4 barbell push-ups 5 KBS (32kg/24kg/16kg) 6

WOD: A. Back Squat: 10-5-3-3-2-2 E3MOM B. 4 x 500m row sprints rest 3-4 minutes between efforts

WOD: “Diane” 21-15-9 reps of: Deadlift 225/155 HSPU

WOD: A. EMOM for 6 minutes 5 squat clean thrusters 95/65 (50 and over 75/55) B. Complete as many rounds and reps as possible in 12

WOD: A. Snatch Skills: 3 TnG Power Snatch EMOM for 5 minutes 3 Snatch Balance EMOM for 5 minutes 3 Squat Snatch EMOM for 5 minutes

WOD: “Stout and Sprint DT” 5 rounds total in single sprint sets of: 12 deadlifts 205/145 or 185/135 or 165/115 (50 and over 115/80) 9 hang

WOD: A. Bench Press: 7-7-7-7-7 E3MOM B. 10 minute AMRAP of: 20 bar facing burpees 10 OHS 115/80 (50 and over 75/55) 5 muscle ups, or

WOD: A. Deadlift 7-7-7-7-7 E3MOM B. 6 minute AMRAP of: 8 deadlifts 245/165 16 rower sit-ups 24 double unders rest 3 minutes and adjust weights 6

WOD: A. In 15 minutes establish a 1RM weighted chest to bar pull-up and a 2RM weighted chin over bar pull-up or Work on strict chin-ups

WOD: “CF Football Total” Power Clean 1 rep Squat 1 rep Bench Press 1 rep Deadlift 1 rep *Perform a single maximal effort for the lifts

WOD: Complete the following for time of: 800m run 9-7-5 reps of: bar muscle ups and burpee pull-ups squat snatch 135/95 or 115/80 or 95/65 800m

TEAM WOD: In teams of 2 with only one person working at a time complete the following for time: 50 deadlifts 225/155 75 hang power snatch

WOD: A. Front Squat 7-7-7-7-7 E3MOM B. “Kettlebell Killed The CrossFit Star” Complete the following for time of: 13 KBS 2pd/1.5pd (50 and over 1.5pd/1pd) 1

WOD: A. Strict Press: 7-7-7-7-7 E3MOM B. 9 minute AMRAP of: 6 pull-ups (scale up CTB) 6 toes to bar 6 split jerks alternating feet 155/105

WOD: A. Back Squat 7-7-7-7-7 E3MOM B. 10 rounds for time of: 5 hang power snatch 115/80 (50 and over 75/55) 10 over the box jumps

WOD: A. In 10 minutes, build up to a 5RM thruster B. Complete “Dropped Lung” for time: 400m run 25 thrusters 75/55 (athletes 50 and over

WOD: “Bulger” 10 rounds for time of: run 150m 7 chest to bar pull-ups 7 front squats 135/95 7 HSPU Enlarge image Canadian Forces Corporal Nicholas

WOD: 18 minute AMRAP of: 15 box jumps 24″/20″ 12 shoulder to overhead 115/75 9 squat cleans 115/75 55 and over men and women: 18 minute

WOD: A. Bench Press: 10 – 10 – 10 – 10 – 10 E3MOM B. 6 minute AMRAP of: 15/12 hand release push-ups 30 double unders

WOD: A. OHS 10 – 10 – 10 – 10 – 10 – 10 E3MOM B. 12 minute AMRAP proceeding through the sequence of: 20 snatch

WOD: A. Push Press 10-10-10-10-10 E3MOM B. 4 rounds of a 3 minute AMRAP of: 5 HSPU 7 T2B 10 WBS 20/14 10′ rest 1 minute

WOD: Complete the following for time of: 800m run 8 muscle ups or 13 burpee pull-ups 13 KBS 32kg/24kg 600m run 7 muscle ups or 12

WOD: “Karen” For time complete: 150 wallballs 20/14 10′

WOD: A. In 15 minutes, establish 1RM back squat B. In 15 minutes, establish a 2RM front squat C. In 15 minutes, establish a 3RM OHS

We encourage all our CrossFit Huntsville athletes to come out and participate in our… CFHSV 1st Annual Iron Bowl and College Gameday WOD! Dress appropriately so that

Happy Thanksgiving CrossFit Huntsville! All classes are canceled today.

WOD: A. Squat Clean 3-2-1-1-1 E2MOM B. In 10 minutes, complete 20 squat cleans at 155/105 25 toes to bar with remainder of the time, max

WOD: A. Push Press 2-2-2-2 E2MOM B. Power or Split Jerk 1-1-1-1 E2MOM C. Complete the following for time in any format or rep scheme the

WOD: A. Sumo Deadlift 5-3-2-5-3-2 E2:30MOM B. 2 mile run for time Cool down: 20 strict chin-ups

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. Hang Power Clean 5-3-2-5-3-2 E2MOM B. 10 minute ascending AMRAP 1 hang power clean 155/105 1 front squat 1 HSPU 2 hang power clean

WOD: A. Rack Jerk: 1-1-1-1-1-1 E2MOM B. “Double Double Under Annie” 100 double unders 50 ab-mat sit-ups anchored 80 double unders 40 ab-mat sit-ups anchored 60

WOD: For time: 25 KB overhead walking lunges 24kg/16kg 50 hand release push-ups 2 rope climbs 50 double unders 25 toes to bar 2 rope climbs

WOD: A. Front Squat 3-3-3-3-3 E2MOM B. 5 minute AMRAP of: 10 power cleans 165/115, 135/95 or 115/80 10 box jumps 24″/20″ rest 4 minutes 5

WOD: A. Strict Press 5-3-2-5-3-2 E2:30MOM B. Complete the following ascending and descending couplet for time of: 2, 4, 6, 8, 10, 12, 14, 16, 18,