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

WOD: A. hang power snatch 2-2-2-2-2 E2MOM B. 10 rounds for time: 3 hang power snatch 115/75 10 box jumps 24″/20″

WOD: A. split jerk: 2-2-2-2-2 E2MOM split jerk 1-1-1-1-1 E2MOM B. 9 minute AMRAP 50 double unders 10 T2B 6 split jerks, alternating feet 135/95

WOD: “Nancy” 5 rounds for time of: 400m run 15 OHS 95/65

WOD: A. In 15 minutes, build up to a 1RM snatch B. Proceed through the sequence below completing as many reps as possible in 10 minutes

WOD: For time: 100 ft. overhead walking lunges 45/25 50 hand release push ups 50 double unders 25 KTE 5 rope climbs, 15ft 50 box jumps,

WOD: A. Front Squat 3-3-3-3-3 E2MOM B. 5minute AMRAP 15 power cleans 135/95 10 burpees rest 4 minutes 5minute AMRAP 15 power cleans 95/65 10 burpees

Warm Up: Instructor led stretching and agility Review muscle up technique WOD: Complete the following for time: 400m run 10 muscle ups 10 KBS 32kg/24kg 500m row 10

WOD: A. Deadlift 5-5-5-5-5 reps E2MOM B. 11minute AMRAP 10 one legged deadlifts 135/95 50 one legged single unders 20 rower sit ups

Warm up: Instructor led agility and stretching WOD: A. In 15 minutes, establish a 1RM hang squat clean B. 5 rounds of a 3min AMRAP of: 3 hang

WOD: “Karen” For time: 150 WBS 20#/14#

WOD: Complete the following in any order or method you prefer for time. The only prerequisite is all distance and reps must be accumulated to complete.

Warm up: Instructor led stretching and agility Instructor led PVC/barbell snatch warm up WOD: A. E2MOM Snatch Cluster: 1.1.1 of 1 hang power snatch, 1 snatch balance, 1

Warm up: Instructor led stretching and agility WOD: A. bench press: 1-1-1-1 E3MOM B. Complete the following for time: 500m row 25 hand release push ups 400m run

Check out the difference in this athlete’s hip extension on each of these lifts. After seeing her muted hips in the photo on the left,

Warm up: Instructor led stretching 250m row 10 barbell good mornings 10 push ups WOD: A. Deadlift: 2-2-2-2-2 E3MOM B. “Diane” 21-15-9 deadlift 225/155 HSPU

Warm up: 400m run Instructor led kettlebell warm up WOD: Complete the following for time: 1200m run 25 KB goblet squats 32kg/24kg 25 KBS 32kg/24kg 800m run 20

WOD: Olympic Weightlifting Meet Day A. 10minute warm up on Snatch 15minutes to establish a 1RM Snatch in 3 attempts B. 10minute warm up on Clean

WOD: A. 20minutes muscle up training If you have muscle ups, 5 attempts for max reps unbroken B. 21-15-9 reps of: GHD wall ball 14#/10# CTB

WOD:Berry’s Black Friday Blowout! 800m run 23 shoulder to overhead 95/65 23 burpee pull-ups 23 barbell push ups 23 barbell back squats 95/65 23 barbell floor

HAPPY THANKSGIVING CROSSFIT HUNTSVILLE!!

Warm up: 50 single unders or 25 double unders 2 burpees 40 singles unders of 20 double unders 4 burpees 30 single unders or 15 double

Warm up: 100m run 10 air squats 100m run 10 burpees WOD: A. Squat Clean: 1-1-1-1-1 E3MOM B. In 10 minutes complete: 20 squat cleans 155/105 25 T2B

Warm up: P1: row 200m P2: AMRAP 5 light KBS, 5 parallette burpees complete 2 full rounds WOD: TEAM WOD 24minute partner AMRAP 250m row 10 KBS 32kg/24kg

WOD: LUMBERJACK 20 Complete the following for time of: 20 Deadlifts (275/185lbs) Run 400m 20 KB swings (32/24kgs) Run 400m 20 Overhead Squats (115/75lbs) Run 400m

WOD: “Fight Gone Bad” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps)

Warm Up: 400m run 2 rounds 3 inch worm push ups 5 tuck jumps 7 air squats WOD: A. 8 minutes to build up to a 1RM hang

Warm up: 250m row 3 rounds 6 burpees 10 second handstand hold WOD: A. 5minutes max reps parallette HSPU B. 4 rounds for time of: 500m row rest

James, Kandahar CrossFit, Afghanistan Warm up: 100m run 10 air squats 100m run 10 push ups 100m run 10 ring rows WOD: A. squat snatch 1-1-1-1-1-1-1-1-1 EMOM @

Warm up: 500m row 30 double unders 5 barbell good mornings 20 double unders 5 barbell good mornings 10 double unders 5 barbell good mornings WOD: A. Speed

*WOD FOR WARRIORS* As Many Rounds as Possible in 15 minutes of: 11 Ground to Overhead (95/65) 11 Bar Facing Burpees 12 20#/16# Med Ball Toss

Warm up: 400m run 3 rounds 5 PVC pass throughs 5 PVC OHS 5 ring rows WOD: “Josh” For time: 95 pound Overhead squat, 21 reps 42 Pull-ups

Warm up: 250m row 2 rounds 100m run 6 ring rows 6 plyo squats to WB WOD: With a continuously running clock complete 6 rounds of the following

Warm up: P1: 200m row P2: AMRAP: 5 KB deadlift, 5 KB SDHP, 5 KB swings 2 complete cycles WOD: A. Squat Clean & Jerk 3-3-3-3-3 E2MOM @

Warm up: 400m run Instructor led stretching and agility WOD: A. 20minutes skill work: kettlebell swings and pull ups B. “Helen” 3 rounds for time of: 400m run

Warm up: 400m run 30 double unders 6 burpees 20 double unders 4 burpees 10 double unders 2 burpees WOD: A. Bench Press 5-5-5-5-5 E3MOM B. 4 rounds

Warm up: 100m run 10 air squats 100m run 10 push ups 100m run 10 tuck jumps WOD: TEAM WOD In teams of 3 row 5km complete: 75pull

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: A. 20minutes rope climb training B. 3 rounds for time of: 15 CTB pull ups 20 burpees 15 SDHP 95/65

Warm up: Instructor led stretching and agility drills 2 rounds 4 barbell front squats 4 barbell push press 16 barbell jumps WOD: In 3:30 run 400m then complete

CHECK OUT THESE NOMINEES FOR OUR CFHSV COSTUME COMPETITION WINNER!! SUBMIT YOUR VOTE BELOW! Warm up: 500m row or 400m run 3 rounds 4 PVC pass

Warm up: P1: 200m run P2: 8 air squats, 8 push ups 2 complete cycles WOD: A. Sumo Deadlift: work up to a 3RM in 15minutes B. 3

Warm up: P1: 250m row P2: AMRAP 5 KBS, 5 KB goblet squats, 5 burpees 2 complete cycles WOD: A. 10minutes to work on squat clean B. 15

Warm up: 400m run 3 rounds 4 PVC pass throughs 6 burpees 8 walking lunges WOD: A. Rack Jerk 1-1-1-1-1-1 E2MOM B. “Double Double Under Annie” 100 double

1PM: Kettlebell Workshop with Coach Dennis Berry! WOD: “CrossFit Total” Back Squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

Join us for the 2012 Barbells for Boobs “Amazing Grace” 30 clean & jerks for time 135#/95# Join our CFHSV TEAM and help us raise

Warm up: 500m row Instructor led group stretching WOD: A. 5minutes working on pistols, then Max pistols alternating legs in 5minutes B. 10minutes working on muscle ups, then

Warm up: Instructor led stretching and ag

Warm up: 2 rounds 200m run 6 burpees *review and practice all movements in WOD* WOD: For time: 25 walking lunge steps 20 pull ups 50 box jumps

Warm up: 250m row 3 rounds 100m run 8 squats 8 ab mat sit ups WOD: A. E3MOM low bar back squat: 5-5-5-5-5 B. 3 rounds for time

Warm up: 400m run 3 rounds 4 burpee broad jumps 16 double unders WOD: A. E2MOM Power clean 1-1-1-1-1 B. 5 rounds for time: 5 power cleans 155#/110#

WOD: “The Seven” Seven rounds of: 7 HSPU 7 thrusters 135#/95# 7 KTE 7 DL 245#/165# 7 burpees 7 KBS 32/24kg 7 pull ups Mikko Salo

WOD: A. 800m run for time rest 4 minutes 400m run for time rest 2 minutes 200m run B. 15 clean and jerks 165/115 rest 5

Warm up: 2 rounds 250m row 8 band good mornings 10 second handstand hold WOD: A. E2MOM Deadlift 1-1-1-1-1 getting as heavy as possible B. 5 rounds for

Warm up: 400m run Instructor led agility drills WOD: A. E2MOM Snatch Balance 1-1-1-1-1-1 get as heavy as possibly without pressing out B. 5 rounds for time of:

Warm up: P1: 200m row P2: 8 walking lunges with plate OH, 4 burpee box jumps complete 2 rounds WOD: A. 30 Turkish Get Ups (not for time)

Warm up: 500m row Double Under warm up Review and Practice Turkish Get Ups WOD: A. E2MOM Shoulder Press 1-1-1-1-1 E2MOM Push Press 1-1-1-1-1 E3MOM Push Jerk 1-1-1-1-1

Warm up: 400m run 2 rounds 5 ring rows 5 squats 5 push ups bear crawl wall to wall WOD: A. 500m row 15 burpees 10 T2B 5

Warm up: 400m run 3 rounds 3 pull ups 6 tricep push ups 9 plyo squats WOD: “Nate” 20min AMRAP 2 muscle ups 4 HSPU 8 KBS 32kg/24kg

WOD: A. E3MOM Clean & Jerk 1-1-1-1-1 (build up to a 1RM) B. 30 hang clean & jerks for time 135/95 *catch* every time you drop

Warm up: 400m run or 500m row 50 single unders 2 burpees 40 single unders 4 burpees 30 single unders 6 burpees 20 single unders 8

Warm up: P1: row 250m P2: AMRAP 5 squats, 5 sit ups, 5 push ups complete 2 full rounds WOD: “Ring Push Up Nicole” 20min AMRAP 400m run

Warm up: 250m row 3 DB man makers EMOM for 5minutes, try to increase weight each round WOD: A. OHS: 1 – 1 – 1 – 1 –

Warm up: Double Under warm up drills Instructor led agility drills WOD: 10 rounds with 2minutes rest between of any or any combination of: 400m run or 500m

Warm up: 400m run or 500m row PVC warm up: complete 1 round 8 PVC OHS 8 PVC snatch balance 8 PVC Sotts press Kettlebell Complex:

Warm up: 200m run 3 rounds 4 inch worm push ups 4 ring rows 14 double unders WOD: “Jared” 4 rounds for time of: 800m run 40 pull

Warm up: 250m row 2 rounds 100m run 5 PVC pass throughs 5 PVC snatch balance WOD: For time: 10 OHS 135/95 200m run 20 OHS 95/65 400m

Warm up: P1: 8 PVC OHS, 8 burpees P2: row until P1 finishes switch, 2 complete cycles WOD: A. Hang Power Snatch 6 x 2, E2MOM *start above

Warm up: 400m run 2 rounds 8 ball slams 4 pull ups 2 tire flips WOD: A. Build up to a 1RM thruster in 15minutes *2011 South East

Warm up: 400m run 5-10 reps of each movement in WOD WOD: “Filthy 50″ For time: 50 box jumps 24″/20” 50 jumping pull ups 50 KBS, 16kg 50

Warm up: 10 minute double under warm up 3 rounds 4 ring rows 6 burpees 8 walking lunges WOD: “Tabata Something Else” Complete 32 intervals of 20 seconds

Warm up: 500m row band hamstring stretches, then single unders: 20 seconds work, 20 seconds rest, 2 rounds double unders: 20 seconds work, 20 seconds rest,

WOD: “Daniel” 50 pull ups 400m run 21 thrusters 95/65 800m run 21 thrusters 95/65 400m run 50 pull ups Enlarge image With heavy hearts we

WOD: “Ship” 9 rounds 7 squats cleans 185/130 8 burpee box jumps 36″ Enlarge image Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned

Warm up: 400m run 3 rounds 4 barbell good mornings 6 over the box jumps 8 push ups WOD: 4 rounds 30 barbell jumps 20 DL 185/130 10

Warm up: 500m run 50 single unders 2 clapping push ups 40 single unders 4 clapping push ups 30 single unders 6 clapping push ups 20

Warm up: 400m run 3 rounds 6 air squats 12 abmat sit ups 6 jumping lunges WOD: 21 back squat 225/155 42 GHD sit ups 15 back squats

Warm up: 200m run 3 rounds 6 barbell push press 16 double unders WOD: A. Push Press 6 x 2 B. complete 6 2minute rounds of the following:

Warm up: 400m Indian run 3 rounds 8 barbell power snatch 100m row WOD: 21-15-9 power snatch 95/65 bar facing burpees pull ups Powerlifting: A1. 3 x 3 shoulder press

Warm up: 250m row, then 100m run 10 tricep push ups 100m run 10 air squats 100m run 10 sit ups WOD: “Elizabeth” 21-15-9 squat cleans 135/95 ring

WOD: “Hands of a 65 Year Old Surgeon” complete 2 rounds for time of: 400m run 20 pull ups 22 KBS 20kg/16kg 23 DL 135/95 This WOD

Warm up: 400m run 3 rounds 5 plyo squats wall to wall bear crawl 5 KTE WOD: A. front squat 6×2 B. 5min AMRAP 10 hang power snatch

Warm up: 250m row with a slam ball 3 rounds 5 ball slams 5 squat cleans 5 weighted sit ups WOD: A. 20min to build up to a

Warm up: 400m run 3 rounds 5 push ups 10 air squats 15 double unders WOD: “Fran” 21-15-9 thrusters 95/65 pull ups Powerlifting: A1. 3 x 3 high bar back

Warm up: P1: 250m row P2: AMRAP 5 par. burpees, 5 KBS complete 2 full rounds WOD: A. In 20 minutes, work up to a 1RM sumo deadlift

Warm up: 400m run 3 rounds 2 over the box jumps 4 T2B/T2rings 8 walking lunges with torso rotation WOD: 4 rounds 300m row 10 box jumps 30″

Warm up: 400m run or 500m row 3 rounds 5 behind the neck press 5 snatch balance 5 OHS start with PVC, then light barbell, then

WOD: A. 10 x 3 EMOM shoulder press B. For time: 10 clean & jerk 185/130 100 yard sprint 7 rope climbs 100 yard sprint 1

Warm up: 400m Indian run 10 partner med ball cleans 10 partner WBS 10 partner WB sit ups WOD: In teams of 2 complete as many reps as

Warm up: 400m run 3 rounds 2 inch worm push ups 4 burpee box jumps 7 toes 2 rings WOD: A. Bench Press 7 x 1 B. 1minute

Warm up: 400m run or 500m row 3 rounds 20 single unders 10 barbell deadlifts 5 barbell push jerks 2 skin the cats WOD: A. EMOM for 12minutes:

Warm up: 200m row 20 light KBS 200m row 10 R arm KBS 10 L arm KBS 200m row WOD: 5 rounds 10 hang split snatch, alternating legs,

Warm up: 400m run 1min wall squat stretch 3 rounds 3 pull ups or ring rows 6 plyo lunges 2 wall walks WOD: 100 squats 4 rope climbs,

Warm up: 500m row 2 rounds 10 back extensions 10 push ups 10 squats 10 GHD sit ups WOD: “Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2

WOD: “Nasty Girls” 3 rounds 50 squats 7 muscle ups 10 HPC 135/95 WOD Demo with CrossFit Bath – video [wmv] [mov] [HD mov]

Warm up: 400m run P1: 10 calorie row P2: AMRAP KB goblet squat, KB snatch swing switch complete 2 full cycles WOD: for time: 70 burpees 60 sit

Warm up: 400m partner med ball carry run 4 rounds 6 med ball front squats 6 kipping swings 6 inch worms WOD: 50 WBS 20/14 25 T2B 40

Warm up: 250m row 200m run 3 rounds 12 walking lunges 12 plate OH press 12 plate crunches WOD: A. OHS 5-3-3-3-1-1-1-1 Rory McKernan 225-245-260-275-290(f)-290-300(f)-300(f)-300lbs B. 800m run

Warm up: 400m run 40 single unders, 10 PVC press 30 single unders, 10 PVC Sotts press 20 single unders, 10 PVC oHS WOD: A. shoulder press 5