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

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