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

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 @