WOD: A. Bench Press 3-3-3-3-3 E3MOM B. Complete the following for time of: 15 thrusters 135/95 200m run 20 thrusters 95/65 400m run 30 thrusters 65/45

CFHSV CF Open Workout 13.4 7 minute AMRAP of: 3 Clean and jerk 135/95lbs Masters 55+ 115/65lbs 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9

WOD: A. 1.1 Cluster of 1 power clean to 1 hang squat clean E3MOM for 18 minutes B. 10 minute AMRAP of: 1 power clean

WOD: A. Sumo Deadlift: 3-3-3-3-3 E3MOM B. 4 minute AMRAP 500m row max reps burpee over the box jumps rest 4 minutes 4 minute AMRAP

WOD: Complete the following for time: 75 HSPU or 75 strict barbell press 95/65 *At the beginning of each minute perform 20 double unders

WOD: “Griff” For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Post time to comments. Enlarge image In honor

OPEN WOD 13.3 As many reps as possible in 12 minutes of: 150 wall balls 20/14 10’/9′ 90 double unders 30 muscle ups For Masters Men

WOD: A. Thruster: 1-1-1-1-1-1 E3MOM, build up to a 1RM B. Complete the following for time of: 400m run 12 thrusters 135/95 500m row 400m run

OPEN Workout 13.3 12 minute AMRAP of: 150 Wall balls 20/14 10’/9′ 90 Double-unders 30 Muscle-ups For Masters Men and Women 55+ 12 minute AMRAP

A) Spend 10 Minutes working on Pistols and Pistol technique B) Spend 10 Minutes working on HSPU and HSPU technique WOD: “Cindy” 20 min AMRAP of: 5

WOD: A. Front Squat: E3MOM 1-1-1-1-1-1 B. Accumulating AMRAP: 2 minutes squat clean 135/95 rest 1 minute 2 minute squat snatch 95/65 rest 1 minute 2

WOD: Complete the following for time of: 30 HSPU 40 pull-ups 50 KBS 24kg/16kg 60 sit ups (ab-mat anchored) 70 burpees

WOD: “Luce” 3 round for time of: run 1K 10 muscle ups 100 squats *this will be conducted without a weight vest* Enlarge image Captain Ronald

OPEN WOD 13.2 Complete as many rounds and reps as possible in 10 minutes of: 5 shoulder to overhead 115/75 10 deadlifts 115/75 15 box jumps

WOD: A. Deadlift: E3MOM 3-3-3-3-3 B. Complete the following for time of: 250m row 30 WBS 20#/14#, 10’/9′ 20 sumo deadlifts 155/105 500m row 20 WBS

OPEN WOD 13.2 10 minute AMRAP of: 5 Shoulder to overhead, 115 / 75 lbs 10 Deadlift, 115 / 75 lbs 15 Box jump, 24 /

WOD: “Ring Push Up Nicole” 20 minute AMRAP 400m run max reps ring push ups (2 attempts) *note the number of ring push ups completed for

WOD: A. hang clean and jerk: E3MOM 1-1-1-1-1 B. 33 hang cleans for time 155/105 *catch* every time you drop the bar perform 20 ab-mat unanchored

WOD: For time: “Filthy Fifty” 50 box jumps 24″ 50 jumping pull ups 50 KBS, 16kg walking lunges, 50 steps 50 knees to elbows 50 push

WOD: “Lynne” 5 rounds for max reps of: Body weight bench press (75% BW females) Pull-ups Once bench press is complete, walk immediately over and conduct

OPEN WOD 13.1 17 minute AMRAP of: 40 burpees to a 6″ target 30 snatches 75/45 30 burpees to a 6″ target 30 snatches 135/75 20

WOD: A: Spend 10 min working on Toes to Bar B: 5 rounds for time of: 10 Toes to Bar 10 Power snatch 75/55 10 Wallballs

WOD: “DANNY” 20 min AMRAP of: 30 Box Jumps 24″/20″ 20 Push Press 115lbs/75lbs 30 Pull-Ups Enlarge image Oakland SWAT Sergeant Daniel Sakai, age 35, was

WOD: “Wacked Out Helen” 800m Run 42 KBS 24/16 24 Pull-Ups 400m Run 21 KBS 24/16 12 Pull-Ups 200m Run 11 KBS 24/16 6 Pull-ups **REMINDER** There

WOD: A. Spend 20 minutes working on rope climb technique, double unders, and clean & jerks B. Complete the following for time of: 12 ground to

WOD: #1 In 2 minutes row 200m then complete with the remaining time push press 95/65 rest 2 minutes #2 In 2 minutes row 200m then

WOD: “Roy” 5 rounds for time of: 15 deadlifts 225/155 20 box jumps 25 pull-ups Enlarge image Marine Corps Sgt. Michael C. Roy, 25, of North

WOD: A. In 15 minutes, establish a 1RM ground to overhead B. 8 minute AMRAP 5 ground to overhead 95/65 (masters 55+ 75/55) 5 barbell burpees

WOD: A. Bench Press E2MOM: 6-3-6-3-6-3 B. 20 minute AMRAP of: 5 CTB pull ups 10 WBS 20/14 10′ 15 KBS 24kg/16kg

WOD: A. back squat: 5-5-3-3-1-1-1 E3MOM B. 6 minute AMRAP of: 6 KB SDHP 32kg/24kg 12 air squats 18 lateral jumps (males over 2 45# plates,

WOD: Complete the following for time of: 1000m run 100 push ups (hand -release) 10 snatch 135/95

WOD A. “Jackie” complete the following for time of: 1000m row 50 barbell thrusters 45/35 30 pull ups B = Accumulate 120 seconds L-Sit hold REMINDER: Our

WOD: “Forrest” 3 rounds for time of: 20 L pull-ups 30 T2B 40 burpees 800m run Enlarge image U.S. Drug Enforcement Administration Special Agent Forrest Nelson

WOD: A. In 10 minutes, establish a 1RM power snatch B. In 10 minutes, establish a 1RM squat clean C. 13 minute AMRAP: 3 power snatch

WOD: A. Spend 15 minutes building up to a 1RM right and left arm Turkish get up B. 5 minute AMRAP of: 10 WBS 20/14 10′

WOD: A. Weighted Pull up: In 12 minutes, establish a 1RM B. “Tabata This” Tabata row rest 1 minute Tabata squat rest 1 minute Tabata pull

WOD: A. Back Rack Jerk 1-1-1-1-1-1 E2MOM B. 3 rounds for time of: 200m Sprint 15 Shoulder to Overhead 75/55 10 Over Box Jumps 24/20” 5

WOD: A. Deadlift: 1-1-1-1-1-1 E2MOM B. 5 rounds for time of: 7 DL 275/190 30 squats 7 HSPU

WOD: A. Every even minute for 20 minutes: 2 squat clean & jerks males choose from 225, 205, 185, 155, 135, 95 pounds females choose from

WOD: “Blake” 4 rounds for time of: 100ft walking lunges 45/25 plate OH 30 box jumps 24″/20″ 20 WBS 20/14 to 10′ 10 HSPU Enlarge image

WOD: A. 15 minute Kettlebell warm up and training B. 16 minute AMRAP buy in: 800m run 5 front squats 115/85 (masters 55+ 95/65) 10 no

WOD: A. 15 minutes training on muscle ups B. 10 minutes working on OHS C. For time: 30 OHS 95/65 7 muscle ups 20 OHS 95/65

WOD: A. Bench Press: 6-3-6-3-6 E3MOM B. “Push up Annie” 50 double unders 25 deficit push ups (15#/10# plates) 40 double unders 20 deficit push ups

WOD: A. Squat Clean: 3-3-3-3 E3MOM B. 14 minute AMRAP buy in: 1000m row 7 CTB pull ups 14 KBS 32kg/24kg 21 un-anchored abmat sit ups

WOD: A. DB 10 minute double under drill B. Spend 10 minutes working Clean and Push Jerk: build up to a heavy single C. 5 rounds

WOD: A. Spend 10 minutes working on ring dips or scales B. Spend 10 minutes working on box jumps: build up to a max height C.

WOD: “Angie” For time complete all reps of each exercise before moving on to the next: 100 pull ups 100 push ups 100 sit ups anchored

WOD: Open WOD 11.5 Complete as many rounds and reps as possible in 20 minutes of: 5 power cleans 145/100 10 T2B 15 WBS (20# to

WOD: For time: 20 WBS 20/14 10′ 20 abmat unanchored sit ups 20 box jumps 24″/20″ 20 push ups 20 double unders 20 thrusters 35#/25# DB

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: A. back squat: in 2 sets build up to a 20 rep max E4MOM B. 30 minute AMRAP with mandatory 1 minute recoveries every 4

WOD: A. Weakness Work Training: Alternating EMOM for 16 minutes Athlete makes 2 choices based on greatest weaknesses and alternates choice on even and odd minutes

WOD: A. Spend 15 minutes practicing shoulder press, push press, and push/split jerk technique (from the floor) B. For total reps: With a 7 minute time

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

WOD: A. In 20 minutes build up to a 1RM clean & jerk B. Complete as many rounds and reps as possible in 5 minutes of:

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

WOD: A. Weighted Pull Ups: E3MOM 3-3-3-3 B. Complete the following in order for time: 50 pull ups 50 KBS 24/16 50 double unders 50 OHS

WOD: A. Back Squat: In 3 sets, build up to a 15 Rep Max E3MOM B. For time: 15-12-9-6-3-1 power clean 135/95 burpees C. Complete 20

WOD: A. In 15 minutes establish a 3RM shoulder press B. In 15 minutes establish a 2RM push press C. In 15 minutes establish a 1RM

WOD: A. In 20 minutes build up to a 1RM 3 second pause front squat B. For time and load: 1 squat clean to 5 front

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

WOD: A. In 15 minutes build up to a 1RM Deadlift B. Complete as many rounds and reps as possible in 15 minutes of: 9 DL

WOD: A. Weakness Work Training 20 minutes Athlete makes 2 choices based on greatest weaknesses and alternates choice on even and odd minutes 1 rope climb

WOD: A. In 15 minutes establish a 1RM bench press B. In 15 minutes establish a 1RM power clean C. In 15 minutes establish a 1RM

WOD: A. Back Squat E3MOM: in 4 sets, build up to a 10 rep max B. Complete as many rounds as possible in 20 minutes of:

WOD: #1: In 3 minutes, row 250m to 1 rope climb, then complete with the remaining time as many OHS as possible 115/80 #2: In 3

WOD: A. Front Squat: 1-10-1-20-1-30 reps E4MOM B. 7 minute AMRAP 5 ring push ups 7 T2B 9 WBS 20/14 C. Complete 25 evil wheels

WOD: “Stephen” Complete the following for time: 30-25-20-15-10-5 rep rounds of: GHD sit ups Back extensions Knees to elbows Stiff legged DL 95/65 Enlarge image Third

WOD: A. In 15 minutes, build up to a 1RM power snatch B. Complete as many rounds and reps as possible in 10 minutes of: 30

WOD: For time: 30 HSPU 50 back extensions 30 KTE 30 DL 225/155 30 DB/KB push press 40#/30#, 20kg/12kg 50 KBS 24/16 20 calorie row 10

WOD: A. Snatch Balance 3-3-2-2-2-1-1-1-1-1 E2MOM B. In 20minutes, find a 1RM squat snatch C. complete 20 evil wheels

WOD: A. Back Squat E3MOM: in 4 sets, build up to a 5 rep max B. 7 rounds for time of: 12 thrusters 75/55 9 T2B

WOD: A. E3MOM: 5 sets Power Clean Cluster: 1.1 1 low hang above the knee power clean + 1 power clean B. 5 rounds for time

WOD: A. In 20 minutes, build up to a 2RM 3 second pause OHS B. 2010 Northwest Regional Event 1 3 rounds for time of: 10

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

WOD: A. In 15 minutes build up to a 1RM push press B. Complete as many rounds and reps as possible in 18 minutes of: 15

WOD: A. Weakness Work Training 16 minutes (Athlete makes 2 choices based on greatest weaknesses and alternates choices on even and odd minutes) Alternating EMOM for

WOD: A. 1 1/4 front squats: 5 sets 5 reps E3MOM B. 10 rounds for time of: 3 DL 315/220 2 muscle ups 1 parallette HSPU

WOD: “Tag Team Fat and Long Fight Gone Bad” 3 rounds for max reps in 2 minutes of: WBS 20/14 SDHP 95/65 Box Jumps 30″/24″ Push

WOD: “Fran” 21-15-9 thrusters 95/65 pull ups *REMINDER* We will have one class today at 10am.

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

Regular classes cancelled today. There will be a special WOD for a special couple expecting a very special new CrossFitter coming into this world. “Nathaniel

WOD: A. In 15 minutes build up to a 1RM thruster B. 7 minute AMRAP following the reps below: 3 thrusters 100/65 3 CTB pull ups

WOD: A. Cluster 1.1 = 1 hang power clean to 1 hang squat clean x 5 sets E2MOM B. 2 minute drills: score is total reps

WOD: A. Overhead Squat 1-1-1-1-1 E2MOM B. Complete the following in any order or method you would prefer for time. The only prerequisite is all reps

WOD: A. In 10 minutes establish a 1RM shoulder press B. In 15 minutes establish a 10RM bench press C. 10 minute ascending AMRAP 1 clean

MERRY CHRISTMAS CROSSFIT HUNTSVILLE!

Remember only one class today at 9am. WEAR your Christmas colors or outfit if you like 🙂 WOD: The 12 Days of Christmas! 1 power snatch 95/65

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

WOD: Complete as many rounds and reps as possible in 12 minutes of: 150 WBS 20# 10′ target/14# 9′ target 90 double unders 30 muscle ups

TEAM WOD: “Team Angie with a 1.5 mile run” In teams of 2 complete the following in order: 100 pull ups 100 push ups 100 sit

WOD: A. Bench Press: 5 sets max effort reps E3MOM: males @ body weight, females @ 75% bodyweight B. In 3:30 row 500m; in the remaining

WOD: A. Cluster 1.2.3 = 1 snatch to 2 snatch balance t0 3 OHS: 4 sets E3MOM B. With a 30 minute continuously running clock complete

WOD: A. Deadlift 1-1-1-1-1 E2MOM Sumo Deadlift 1-1-1-1-1 E2MOM B. 4 minute AMRAP 8 DL 245/165 16 rower sit ups 24 double unders rest 3 minutes

WOD: A. In 15 minutes, establish a 2RM weighted CTB pull up and a 1RM chin over bar pull up B. Complete 100 reps for time

WOD: “Arnie” With a single kettlebell (32kg/24kg) complete the following for time: 21 Turkish get ups, right arm 50 KBS 21 KB OHS, left arm 50

Come help us celebrate Robert Simmons as he and his family prepare to embark on a new and exciting adventure that will take them all

WOD: 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

WOD: A. Weighted dips: 3-3-3-3 E2MOM 2 sets max effort at bodyweight B. “Nicole” As many rounds as possible in 20 minutes of: 400m run max