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

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