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,

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

WOD: “The Bear Complex” 5 rounds, with 3 minutes rest between each round, of: 7 rounds of… 1 power clean 1 front squat 1 push press

WOD: 20 minute AMRAP of: 35 wall balls 20/14 10’/9′ 70 double unders 7 muscle ups or 7 double push-up burpee pull-ups CFHSV Running & Endurance WOD: run

WOD: A. Power Snatch 3-2-1-1-1 E2MOM B. Proceed through the sequence below completing as many reps as possible in 20 minutes of: run 600m and 75/45

WOD: A. Speed Deadlift 10 x 2 EMOM B. 21 -15 -9 for time of: deadlift 255/175 over the bar, bar facing burpees

WOD: A. Push Press 4 – 4 – max reps – 4 – 4 E2:30MOM B. 12 minute AMRAP of: 3 ground to overhead155/105 6 HSPU

WOD For Warriors “Armistice” A Veteran’s Day Salute** Round 1: 9 minute AMRAP 100m sprint – 11 sit-ups – 11 air squats 100m sprint – 22

WOD: “Manion” 7 rounds for time of: 400m run 29 back squats 135/95 Enlarge image First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st

WOD: Complete the following for time of: row/run 400m 20 pull-ups run/row 400m (opposite of last row/run) 20 pull-ups run/row 400m (opposite of last row/run) 20

WOD: Complete the following for time of: 800m run 40 OHS 75/55 100 ab-mat sit-ups unanchored 30 front squats 115/80 50 toes to bar 20 back

WOD: A. Deadlift: 6 – 6 – 3 – 3 – 1 – 1 E3MOM B. 10 minute AMRAP of: 5 shoulder to overhead 115/75 10

“LIFT UP LUKE”** 5 minute AMRAP of: 4 power clean 155/105 24 double unders 10 pull-ups Lift Up Luke will unite CrossFitters and Athletes around

WOD: A. Bench Press: 6 – 6 – 3 – 3 – 1-1 E3MOM B. E4MOM for 16 minutes (4 rounds) 400m run & 10/7 hand

WOD: A. Back Squat 6 -6- 3 – 3 – 1 – 1 E3MOM B. 11 minute AMRAP of: 12 toes to bar 6 power snatch

WOD: “Lumberjack 20″ Complete the following for time of: 20 deadlifts 275/185 400m run 20 KBS 32kg/24kg 400m run 20 OHS 115/75 400m run 20 burpees

WOD: Complete the following for time of: 750m row buy-in 21-15-9 rep rounds of: pull-ups pistols (alternating) kettlebell swings 70lbs (2pd, 32kgs)/35lbs (1pd, 16kgs) CFHSV Running

WOD: A. 1 Power Clean EMOM for 7 minutes B. 1 Squat Snatch EMOM for 7 minutes C. 8 minute ARMAP of: 3 squat snatch 95/65

WOD: “CFHSV Halloween Horror” Complete the following for time of: 31 Jack-O-Latern swings 32kg/24kg/16kg 400m Ghost chase 31 Toes to Bar Terror 400m Pumpkin Carry 20/14

WOD: “Angie” For time: 100 pull-ups 100 push-ups 100 sit-ups ab-mat anchored 100 squats

WOD: A. Strength Super Sets E3MOM: deadlift 5, back squat 5, deadlift 4 ,back squat 4, deadlift 3, back squat 3, deadlift 3, back squat 3

WOD: 5 rounds for reps of: 1 minute max reps front squats 75/55 (scale up to 95/65) 1 minute max reps SDHP 75/55 (scale up to

WOD: “Randy” for time: 75 power snatch 75/55

WOD: A. OHS 3-3-3-3 E3MOM B. 3 rounds for time of: 400m run 6 HSPU 7 OHS at 115/80 8 bar facing burpees CFHSV Running & Endurance

WOD: A. Hang Power Clean 5-4-3-3-3 E3MOM B. Speed and Stamina training WOD: 5 rounds for time of: 10 lateral bar jumps 6 hang power cleans

WOD: 24 minute AMRAP of: 600m run (every 100m of run = 1 point/rep) 15 ring dips 50 double unders 15 hang power snatch 75/55 REMINDER: Our

WOD: Complete the following for time in any method, breakdown or reps scheme you prefer. All reps and meters must be completed to finish. 50 parallette

WOD: A. Clean & Jerk 3-2-1-1-1 E3MOM B. Complete 30 reps of the following complex for time of: 1 power clean to front squat, or squat

WOD: 20 minute AMRAP “Cindy meets Karen” 5 pull-ups 10 push-ups 15 WBS 20/14 10’/9′

WOD: “The Don” For time: 66 deadlifts 110/75 66 box jumps 24″/20″ 66 KBS 24kg/16kg 66 knees to elbows 66 sit-ups un-anchored with or without abmat

THANK YOU to all CFHSV athletes, friends and families who came out to support Barbells for Boobs last Saturday! So far, our team has raised

WOD: A. Row sprints: row 1000m AFAP, rest 3-6 minutes as needed row 750m AFAP, rest 3-6 minutes as needed row 500m AFAP, rest 2-4 minutes

WOD: A. Hang Power Clean: 3-3-3-3 E2MOM B. “Nasty Girls” 3 rounds for time of: 50 squats 7 muscle-ups 10 hang power cleans 135/95

TEAM WOD: In teams of 3: row 5k 75 pull-ups 75 WBS 20/14 10′ 75 barbell squats 45/35 to wallball 75 hand release push-ups 75 over

WOD: A. Back Rack Jerk: 1-1-1-1 E2MOM Jerk: 1-1-1-1 E2MOM Shoulder Press: 5-5-5 E2MOM B. Ascending 7 minute AMRAP of: 1 HSPU 2 KBS 32kg/24kg 2

WOD: “Kelly” 5 rounds for time of: 400m run 30 box jumps 24″/20″ 30 WBS 20/14 10′

WOD: “Donny” 21-15-9-9-15-21 reps of: Deadlift 225/155 Burpees Enlarge image U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion,