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

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