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

WOD: A. EMOM for 12 minutes Odd: max reps KBS 32kg/24kg/16kg Even: rest rest 4 minutes EMOM for 6 minutes Odd: max reps anchored ab-mat sit-ups

WOD: A. In 15 minutes, build up to a 1RM power clean B. 5 rounds for time of: 3 power cleans 205/135 10 burpee pull-ups

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. DB 10 minute double under drill B. “Rowing Annie” 1000m row 50-40-30-20-10 rep rounds of: double unders sit-ups, ab-mat anchored 1000m row

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

Happy Memorial Day CFHSV! Classes are cancelled today in honor of Memorial Day.

WOD: “Badger” 3 rounds for time of: 30 squat cleans 95/65 30 pull ups 800m run In honor of Navy Chief Petty Officer Mark Carter, 27, of

WOD 4 WARRIORS “21 Guns – A Memorial Day Salute” Partner 1: 21 pull-ups 21 burpee box jumps 20″ 21 firemans carry back squats 21 burpee box

WOD: A. Spend 10 minutes building up to a 2RM weighted pull up B. 5 rounds for time of: 400m run 21 DL 185/125

WOD: Back Squat: 5-5-10-20 E3MOM Bench Press: 5-5-10-20 E3MOM rest 2-3 minutes 1 minute max reps barbell bench press rest 2-3 minutes 1 minute max reps

WOD: A. Spend 10 minutes working on Turkish get ups and heavy KBS B. 2 rounds for time of: 30 KBS 32kg/24kg 30 T2B 600m run

WOD: Clean & Jerk: 3-3-2-2-2-1-1-1-1-1 E3MOM Cool down: 100 ab-mat butterfly sit-ups CFHSV Running & Endurance WOD: 3 x 800m, rest 2 minutes between sets 5 minute rest

WOD: A. Snatch: 1-1-1-1-1-1-1 B. 12 minute AMRAP of: 4 shoulder press 75/55 8 SDHP 75/55 12 front squats 75/55

WOD: “Eva” 5 rounds for time of: 800m run 30 KBS 32kg/24kg 30 pull ups

WOD: “Nasty Girls” 3 rounds for time of: 50 squats 7 muscle ups 10 hang power cleans 135/95 CFHSV is not saying Goodbye, but until next

WOD: #1: In 3 minutes, row 250m to 1 rope climb, then complete with the remaining time as many OHS 95/65 as possible rest 3 minutes

WOD: A. Weakness Work Training 16 minutes Athletes make 2 choices based on greatest weaknesses and alternate choice on even and odd minutes Alternating EMOM for

WOD: For time: 500m row buy in 3 rounds of: 21 bodyweight DL 21 box jumps 24/20 500m row cash out

WOD: A. Bench Press5-5-5-5-5 E3MOM B. Back Squat 5-5-5-5-5 E3MOM C. 2 attempts max reps double kettlebell strict press rest 2 minutes between efforts CFHSV Running

WOD: EMOM for 12 minutes: Odd: max reps squat clean thruster 115/85 Even: rest rest 4 minutes EMOM for 6 minutess: Odd: max reps CTB pull

WOD: “Barraza” 18 minute AMRAP of: 200m run 9 deadlifts 275/185 6 burpee bar muscle ups Enlarge image U.S. Army Staff Sergeant Ricardo Barraza, 24, of

WOD: A. Shoulder Press 4-4-4-4-4 E2MOM B. Push Press 3-3-3-3-3 E2MOM C. 5 minute AMRAP of: 500m row 30 barbell push presses 45/35 max reps HSPU CFHSV

WOD: A. Overhead Squat 3-3-3-3 E2MOM B. 20 minute AMRAP of: 34 stationary lunges 45/35 plates 34 SDHP 75/55 400m run

WOD: 1 minute AMRAP of double unders rest 1 minute 2 minute AMRAP of double unders rest 3 minutes 10 minute AMRAP of: 10 CTB pull

WOD: A. In 15 minutes, establish a 1RM Clean & Jerk B. 12 minute ascending AMRAP of: 1 ground to overhead 135/95 1 T2B 2 ground

WOD: A. Deadlift 1-1-1-1-1 E2MOM B 10 minute AMRAP of: 5 DL 185/125 200m sprint CFHSV Running and Endurance WOD 4 x 400m, rest 3 minutes between sets

WOD: “Isabel” 30 reps for time of: squat snatch 135#/95#

WOD: 30 min AMRAP of: 15 hand-release push ups 15 KBS 32/24kg 15 ab-mat anchored wall ball sit-ups 20/14 1 rope climb CFHSV Running & Endurance WOD: 5k

WOD: Complete the following for time of: 1000m row 10 muscle ups 100 double unders 10 muscle ups 25 burpees 10 muscle ups *****REMINDER* Our first

WOD: A. Back Squat E2MOM 5-5-5-5 B. 3 rounds for time of: 200m run 100m walking lunge 50 squats *REMINDER* Our first CFHSV Running & Endurance class

WOD: Complete the following for time of: 25 ab-mat sit-ups anchored 25 OHS 45/35 1200m run 50 ab-mat sit-ups anchored 50 front squats 45/35 800m run

* WOD: A. Spend 20 minutes warming up and working on HSPU Ring Dips Push-ups B. “JT” 21-15-9 reps for time of: HSPU Ring Dips Push-Ups In honor

WOD: A. Sumo Deadlift: 2-2-2-2-2 E2MOM B. 4 x 500m row sprints rest 3-4 minutes between efforts

WOD: “Garrett” 3 rounds for time of: 75 squats 25 HSPU 25 L-pull ups *This WOD calls for ring HSPU. We will conduct regular HSPU for

WOD: 4 rounds for time of: 5 push press 95/65 10 SDHP 95/65 15 hand release push ups 20 KBS 24/16 *REMINDER* Handstand Push Up Workshop today

WOD: For time: 400m run 21 deadlift 155/105 15 hang power clean 155/105 9 push jerk 155/105 800m run 9 push jerk 155/105 15 hand power

WOD: A. Front Squat 3-6-12-6-3 E3MOM B. 2000m row for time

WOD: A. Spend 10 minutes working on muscle ups B. In 10 minutes, achieve a tough 1 rep squat snatch C. “Amanda” Complete the following for

WOD: A. Bench Press 5-5-5-5-5 E3MOM B. 1 mile run for time

WOD: Each minute on the minute for 3o minutes or as long as possible: 3 squat cleans 95/65 4 push press 95/65

WOD: “Hortman” Complete as many rounds as possible in 45 minutes of: 800m run 80 squats 8 muscle ups Enlarge image U.S. Army Captain John D.

WOD: A. Power Snatch 1-1-1-1-1-1 E3MOM B. 12-9-6-3 reps for time of: power snatch 95/65 burpees *MUSCLE UP WORKSHOP* 11am-12pm There will be muscle-ups coming up in both

WOD: Complete the following for time of: 25 OH walking lunges 20/14 ball 25 WBS 20/14 10′ 250m row 25 T2B 25 WBS 20/14 10′ 250m

WOD: A. Push Press 3-3-3-3-3 E3MOM B. 15 minute AMRAP 5 HSPU 10 pull ups 15 hand release push ups 20 ab-mat sit-ups un-anchored *REMINDERS*Muscle-up workshop this

WOD: A. Back Squat 5-10-20-10-5 E3:30MOM B. 5 minute AMRAP 400m run max reps burpee box jumps 24″/20″ *REMINDERS*Muscle-up workshop this Saturday, April 10 at 11am (sign up

WOD: A. 30 Turkish get ups (15 each arm) not for time B. 2 rounds for time of: 100 double unders 50 shoulder to overhead 95/65

WOD: A. Power Clean 1-1-1-1-1-1 E2:30MOM B. 15 minute AMRAP 10 KBS 32kg/24kg 10 box jumps 24″/20″ 10 ring dips

WOD: “Joshie” 3 rounds for time of: 21 dumbbell/kettlebell snatch right arm 40#/30# or 16kg/12kg 21 L-pull-ups 21 dumbbell/kettlebell snatch left arm 40#/30# or 16kg/12kg 21

WOD: 7 rounds for time of: 7 push jerk 155/105 7 CTB pull-ups 7 burpees

WOD: A. Hang Squat Clean 2-2-2-2-2-2 E2:30MOM B. Sprint WOD: Complete AFAP for time: 250m row 10 hang squat clean thrusters 95/65 rest approximately 3 minutes

WOD: A. 10 minute double under work and warm up B. Deadlift: 1-1-1-1-1-1 E3MOM C. 7 minute AMRAP 7 DL 315/205 14 one legged squats (7

WOD: “Nicole” 20 minute AMRAP: 400m run max reps pull-ups (without coming off the bar) Score is total number of pull-ups completed for each round

WOD: A. Shoulder Press 4-4-4-4 E3MOM B. Push Press 3-3-3-3 E3MOM C. Push Jerk 1-1-1-1 E3MOM

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

OPEN WOD 13.5 4 minute AMRAP of: 15 thrusters 100/65 15 CTB pull ups *4 minute bonus for every 90 reps completed For Masters 55+ 4

WOD: A. Three rounds for time of: 800m run rest 2 minutes B. Complete the following for time in any order and partition as necessary: 50

OPEN WOD 13.5 4 minute AMRAP of: 15 thrusters 100/65 15 CTB pull ups *4 minute bonus for every 90 reps completed For Masters 55+ 4

WOD: A. 20 minutes kettle bell technique work B. Complete the following for time: 400m run 10 right arm KB snatch 24kg/16kg 10 left arm KB

WOD: A. Shoulder Press 3-3-3-3-3 E2MOM B. Complete the following for time: 500m row 1 rope climb 50 shoulder press (strict) 45/35 2 rope climbs 500m

WOD: A. Deadlift 2-2-2-2-2 E2MOM B. 3 rounds for time of: 30 pull ups 30 deadlifts 155/105 30 box jumps 24/20

HAPPY EASTER CROSSFIT HUNTSVILLE All classes are cancelled today.

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. 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′