Warm-up: 1 Complete round: Team A: 200 Meter run Team B: Row for max meters 2 Rounds: 2 Skin the Cats 2 Wall walks Workout: Three rounds for

Warm-up: 400 Meter run 3 Rounds: 3 Dumbbell manmakers 3 Pull ups Workout: A. Bench press 3-3-3-3-3 reps. B. Bench Press Max reps x 2 attempts @BW(males)/66% BW(females) Powerlifting: A.

Warm-up: 500 Meter row 3 Rounds: 4 Jump squats 4 Parallette push ups 4 Barbell shoulder press Workout: “J.J.” For time: 185 pound Squat clean, 1 rep 10

Warm-up: 400 Meter run P1: 6 Barbell Deadlifts P2: 6 Tricep push ups 3 Full rounds Workout: Eight rounds for max reps of: Muscle-ups, 20 seconds Rest 10

Warm-up: 5 Minutes of agility drills 2 Rounds: 5 Kipping Swings Wall 2 Wall bear crawl 5 Second handstand hold Workout: For time: Run 800 meters 10 rounds

Warm-up: 500 Meter row 3 Rounds: 15 Walking lunges 10 Hip extensions 5 Inch worms Workout: Back Squat 2-2-2-2-2-2-2-2-2-2 reps Post loads to comments. Compare to 060930. WOD

Warm-up: 3 Rounds: 200 Meter run 7 Kettlebell swings 3 Pull ups Workout: Complete as many rounds as possible in 12 minutes of: 15 foot Rope climb, 1

Warm-up: 400 Meter row 3 Rounds: 6 Unbroken Wall ball shots 6 Ring rows 12 Walking lunges Workout: For time: Run 400 meters 95 pound Thruster, 21 reps

Warm-up: 2 Rounds: P1: 200 Meter run P2: 5 Sotts Press + 5 hand release burpees Workout: A. Overhead Squat 7 x 3 reps w/2 second hold at

Warm-up: 200 Meter run 8 Minute review on Double unders Instructor led group calf stretches 10 PVC pass throughs Workout: “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders

Warm-up: 400 Meter run 3 Rounds: 5 Box squats 4 Push ups w/side plank hold in between each push up Workout: For time: Run 800 meters 10 rounds

Warm-up: 400 Meter run or 500 Meter row 4 Rounds: 3 Burpee pull ups Wall to wall fanny kickers Workout: 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Chest-to-bar pull-up Box

Warm-up: 400 Meter run 3 Rounds: 3 Over the box jumps 6 Hand release push ups 9 Medicine ball squat cleans Workout:“Partner Filthy Fifty” For time: 50 Box

Warm-up: 500m row 5 Rounds: 5 Wide grip PVC behind the neck press 5 PVC Snatch balance 5 PVC Overhead squat Workout: A. Snatch 7 x 1 rep;

Warm-up: 400 Meter Indian run 3 rounds: 6 kipping swings 6 rebounding box jumps 6 shoulder touches Workout: Five rounds for time of: Handstand walk 25 yards 50

Warm-up: A. Junk Yard Dog B. 5 Minutes of Shoulder mobility C. Burgener warm up Workout: A. Clean and Jerk – 7 x 1 rep; Rest as needed

Warm-up: 5 Minutes of shoulder/hip mobility Bear Complex – 3 Rounds starting with an empty barbell 5 Minutes of instruction on the kip Workout: “Pheezy” Three rounds for

Workout: “Hope” Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest to bar Pull-ups “Hope” has the same format

Warm-up: 15 Minutes of instructor led agility/sprint drills Workout: Run 5K Post time to comments. Compare to 120115. * There will be 1 mile and 2 mile options

Warm-up: 400 Meter Indian run 4 Minute AMRAP @50% effort 5 Partner tire flips 10 Partner push ups 20 Second jump rope Workout: “Partner WOD” 20 Minute AMRAP

Warm-up: P1: 250 Meter row P2: 6 HR push ups 6 Pass throughs 6 Walking lunges 2 times through Workout: Five rounds for time of: 45 pound barbell

Warm-up: Partner assisted hamstring stretch 5 Minutes of active ROM hip and hamstring drills Workout: Deadlift 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 111014. WOD Demo with

Warm-up: 5 Minutes of foam rolling/mobility 8 Minute amrap @50% effort 4 Barbell front squats 4 Barbell push press 4 Ball slams 200 Meter run Workout: 155 pound

Warm-up: 5 Minute run/row @moderate pace 5 Minutes of hip/shoulder mobility 3 Rounds: 3 DB snatch/arm (focus on quick transition b/t arms)- Increase load each set

Warm-up: 4 Sets: 30 second row @50% 30 Second row @90% 3 Minute amrap @50% effort 15 Second handstand hold 5 Clapping push ups 15 Second

Warm-up: 5 Minute group med ball toss 10 Minute instructor led agility drills/cone drills Box jump gauntlet Workout: A. Rack Jerk 3-3-2-2-1; Rest 3-5:00 B. 1 Minute drills

Warm-up: 200 Meter run 250 Meter row Wall to wall sampson stretch Wall to wall inch worm 250 Meter row Workout: 3 Sets @95%: 10 TnG Clean and

Warm-up: 2 Rounds: 400 Meter Indian Run 5 Rebounding box jumps 10 Dumbbell push press Workout: “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40

Warm-up: 400 Meter run 3 Rounds: P1: 6 Parallette burpees P2: Single unders/Double unders Workout: Five rounds for time of: 40 Double-unders 30 Box jumps, 24 inch box

All classes are cancelled in observance of Memorial Day!

Warm-up: 400 Meter run 50 Single unders 10 Medicine ball chest passes w/partner 50 Single unders 10 Medicine ball squat throws w/partner 50 Single unders 10

Warm-up: 400 Meter run Instructor led warm up Workout: “21 Guns – A Memorial Salute” Partner #1: 21 Pull-ups 21 Burpee Box Jumps (20″ Rxd) 21 Firemans Carry Back

Warm-up: 200 Meter run 2 Rounds done w/partner: P1: 350 Meter row 5 Ball slams 5 Jump squats 5 Partner anchored sit up P2: Rest Workout: A. Hang

Warm-up: 90 Seconds of single unders 90 Seconds of double unders 3 Rounds: 4 Wall Squats 4 PVC pass throughs 4 Non kipping knees to elbows Workout: A.

Warm-up: 400 Meter run 3 Rounds: 6 KB Sumo deadlift high pull 4 Kettlebell swings 2 Floor levers Workout: 21-18-15-12-9-6-3 rep rounds for time of: Hang Power Snatch,

Warm-up: 250 Meter row 3 Rounds: 9 Air squats 6 GHD sit ups 3 Parallette shoot throughs Workout: 9-6-3 reps for time of: 165 pound Thruster Muscle-up Neal

Warm-up: 400 Meter run 3 Rounds: 4 Barbell Deadlifts 4 Strict barbell shoulder press 4 Barbell good mornings 4 Clapping push ups Workout: “Diane” 21-15-9 reps of: 225

Warm-up: 250 Meter row 3 Rounds: 100 Meter run 4 Dumbbell man makers Workout:“Chelsea” Set up before a clock, and every minute on the minute perform 5 pull-ups,

Warm-up: 250 Meter row 3 Rounds (increase each round): 3 Russian KB swings/arm 3 Hang Power Clean/arm 3 Push Jerk/arm Workout: Five rounds for time of: Turkish Get-up,

Warm-up: 200 Meter run 3 Rounds: 30 Second jump rope 30 Second sit ups 30 Second alternating jump lunges 30 Second rest Workout: Three rounds for time of:

Warm-up: 10 Minute of agility and ladder drills 3 rounds: 5 PVC Pass throughs 5 PVC Overhead squats Workout: A. Run – 1 mile for time. Rest 15

Warm-up: 500 Meter row 2 Rounds w/partner: 200 Meter med ball run 8 Partner wall ball shots 8 Partner wall ball sit ups Workout: “Lynne” Five rounds for

Warm-up: 200 Meter backwards run 2 Rounds: 2 Diamond push ups 2 Tricep push ups 2 Wide arm push ups 6 V-ups 50 Meter run Workout: “Partner WOD”

Warm-up: 400 Meter Indian Run 3 Attempts Max rep Double unders (rest as needed between attempts) Workout: 3 Sets @95-97% effort 20 Unbroken Thrusters, 95/65# 400 Meter row

Warm-up: 200 Meter run 3 Rounds: 150 Meter row 5 Medicine ball clean wall ball shots 5 Jumping pull ups *Damper increases each round Workout: “Badger” Complete three

Warm-up: 400 Meter run 3 Full Cycles P1: 100 Meter run P2: AMRAP 1 pull up, 2 push ups, 3 air squats Workout: Three rounds for time of:

Warm-up: 250 Meter row 2 Rounds: 10 Second Handstand hold 5 Russian step ups/leg 10 Second ring L-sit 5 Parallette jumps Workout: 5 Rounds for time: 5 Wall

Warm-up: 400 Meter run 3 Rounds: 3 Strict Pull ups (or attempts) 6 Kettlebell Wall ball shots 9 Hip Extensions Workout: 21-15-9 reps for time of: 225 pound

Warm-up: A. Dennis Berry 10 Minute double under drill B. 8 Minutes to work up to a max height box jump Workout: With a 12 Minute continuously running

Warm-up: 1 Minute single-unders/30 second running man/30 second double-unders 2 Rounds: 6 Barbell Bent Over Rows 8 Burpees 10 Second False Grip Ring Hang Workout: A. Bench Press

Warm-up: 250 Meter row 2 Rounds: Butt kickers (cone to cone) 5 Jumping Squats High Knee Skips (cone to cone) 5 Ring rows Workout: Five rounds for time

Workout: “Klepto” 4 rounds for time of: 27 Box jumps, 24″ box 20 Burpees 11 Squat cleans, 145 pounds Andrew Manderino 16:34, Ryan Johnston 17:29. Post

BRING A FRIEND DAY!Warm-up: 5 Minutes of instructor led group stretching followed by agility drills 3 Rounds: 4 Ring rows 4 Tuck jumps 10 Walking lunges Workout: “Friend’s

Warm-up: 400 Meter run 50-40-30-20-10 Single Unders 2-4-6-8 Dumbbell Snatch Workout: Complete as many rounds as possible in 10 minutes of: 185 pound Clean and jerk, 2 reps

Warm-up: 500 Meter row 3 Rounds: 50 Meter run 4 Over the box jumps 6 Handstand shoulder touches Workout: A. Jerk – Build to a 1RM in 25

Warm-up: 400 Meter run 2 Rounds P1: 250 Meter row P2: 5 Med ball cleans + 2 Inch worm push ups Workout: A. Pistols – 10 minutes of

Warm-up: 4 Minutes of 30 seconds of jump rope, 30 seconds rest 2 Rounds: 200 Meter run 5 PVC Sotts Press 2 Skin the cats Workout: Back Squat

Workout: For time: 25 Handstand push-ups 50 Toes-to-bar Run 800 meters 75 pound Push press, 75 reps 150 Double-unders Post time to comments. Powerlifting: A1: Front Squat 5

Workout: “Rahoi” Complete as many rounds as possible in 12 minutes of: 24 inch Box Jump, 12 reps 95 pound Thruster, 6 reps 6 Bar-facing burpees

Warm-up: 200 Meter run 3 Rounds: 20 Double unders/40 Single unders 10 Calorie Row 5 Second Handstand hold Workout: A. Power Snatch – Spend 10 Minutes to find

Warm-up: Group medball toss WITH BURPEE PENALTY! 2 Rounds: 10 Partner medball toss 10 Partner squat throws 10 Partner sit up throws Workout: A. Weighted Pull up –

Warm-up: 250 Meter row 3 Rounds: P1: 100 Meter run P2: Burpee pull ups Swap Workout:“Athlete’s Choice” 2 Rounds for time: 500 Meter row 400 Meter run 20

Warm-up: 400 Meter run 2 Rounds: 6 Dumbbell thrusters 5 Dumbbell floor levers 2 Dumbbell manmakers Workout: A. Front Squat – 10 Minutes to work up to a

Warm-up: 2 Rounds: 250 Meter row 10 Kettlebell swings 5 Kettlebell push ups 5 Kettlebell goblet squats Workout: A. Deadlift – 10 Minutes to build to a tough

Warm-up: 250 Meter row 2 Rounds: 10 Kettlebell swings 5 Kettlebell push ups 5 Kettlebell goblet squats Workout: A. 5 TnG Hang Power Clean + 1 Thruster -Spend

Warm-up: 2 Rounds: 200 Meter run 5 Ring rows 5 Barbell Deadlifts 5 Barbell Shoulder Press Workout: “Zimmerman” Complete as many rounds as possible in 25 minutes of:

Warm-up: 400 Meter run 3 Rounds: 8 Partner med ball clean and toss 8 Partner med ball sit ups Workout: 21-18-15-12-9-6-3 rep rounds for time of: Clean and

Warm-up: 500 Meter row 100 Single unders 4 Wall walks 75 Single unders 3 Wall walks 50 Single unders 2 Wall walks 25 Single unders 1

Warm-up: 200 Meter run 2 Rounds: 1 Hang Power Clean 1 Hang Squat Clean 1 Push Press 1 Back Squat 1 Overhead Squat 50 Meter run Workout: Clean,

Warm-up: 250 Meter row 3 Rounds: 50 Meter run 3 Skin the cats 6 Air squats Workout: Eight rounds for time of: 10 Burpees 15 Jumping alternating lunges

Warm-up: 100 Unbroken single unders 3 Rounds: 5 Ball slams 10 Walking lunges with slam ball Workout: Seven rounds for time of: 15 foot Rope climb, 1 ascent

Warm-up: 200 Meter run 3 Rounds: P1: 250 Meter row P2 Burpee Broad Jumps Workout: 21-15-9 reps for time of: 115 pound Power clean 115 pound Thruster Peter

Warm-up: 3 Rounds: 200 Meter row 6 Push ups Workout: A. 10 Minute Skill Work – Double unders B. “Nicole” Complete as many rounds in 20 minutes as

Warm-up: 2 Rounds: 8 Hip extensions 8 Sit ups 8 Band good mornings Workout: Five rounds for time of: Run 400 meters 185 pound Deadlift, 21 reps Marc

Warm-up: 400 meter run 3 Rounds: 5 Pull ups 10 Push ups 15 Air squats Workout: A. 10 MInutes of skill work- Rope Climbs B. Front squat 3-3-3-3-3

Warm-up: Run 100 Meters 50 Meter fanny kickers 50 Meter high knees 5 PVC Thrusters 5 Kipping swings Repeat run sequence 5 Barbell Thrusters 5 Kipping

Warm-up: 200 Meter row 3 Rounds: 2 Clapping push ups 4 Ring rows 6 Air squats Workout: A. 12 Minute Skill Work – Muscle-ups B. 21-15-9 reps for

Warm-up: 200 Meter run Partner Handstand holds 200 Meter partner run w/Kettlebell 40 Total Kettlebell swings as a team Workout: A. Shoulder Press 4 x 4 @85% 1RM

Warm-up: 10-15 Minutes of POSE running drills Workout: Five rounds for time of: Run 800 meters 9 Muscle-ups Lucas Zepeda 24:39, Russ Greene 25:44. Post time to comments. Powerlifting: A.

All classes are cancelled for the observance of Easter!

Warm-up: 100 Unbroken single unders Wall 2 Wall bear crawls High knees Butt kickers Workout:“Team WOD” 100 Overhead Squats, 45/35# 100 Deadlifts, 225/135# 100 Hand release push ups

Warm-up: 200 Meter run 3 Rounds: 150 Meter row 10 Walking lunges 10 Second handstand hold Workout: “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift,

Warm-up: 90 second jump rope 100 Meter run 10 Push ups 100 Meter run 10 Sit ups 100 Meter run 10 Air squats Workout: 12 Minutes of skill

Warm-up: 4 Minute Row 30 Second @ easy pace 10 Second @ sprint pace 3 Rounds: P1: 3 Med ball squat clean wall ball shots P2:

Warm-up: 400 Meter run 3 Rounds: 5 Ball salms 5 Ball squats 5 Ball push press Workout: For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5

Warm-up: 500 Meter row 3 Rounds: 50 Single unders 5 Burpees Workout: A. Behind the Neck Push Press – 10 Minutes to build up to a heavy single

Warm-up: 400 Meter run 3 Rounds: 2 High Tuck Jumps 4 Push ups 6 Air squats Workout: “Jack” Complete as many rounds as possible in 20 minutes of:

Warm-up: 200 Meter run 3 Rounds: 5 Double under attempts/10 Double unders 10 Walking lunges 5 Ring rows Workout: Seven rounds for time of: 165 pound Front squat,

Warm-up: 2 Rounds: 400 Meter indian run 10 Air squats 10 Push ups Workout: Clean and Jerk 1-1-1-1-1-1-1 reps Michael Lynch 290lbs. Post loads to comments. Compare to

Warm-up: 50 Meter run 10 Jumping jacks 50 Meter run 5 Push ups 50 Meter run 5 Plyo squats Workout: 1 Set ALL OUT: 15 TnG Power Snatch

Warm-up: 5-10 Minutes of Kettlebell warm up drills Workout: “Tyler” Five rounds for time of: 7 Muscle-ups 95 pound Sumo-deadlift high-pull, 21 reps Post time to comments. 1LT Tyler

Warm-up: 3 Rounds 5 Barbell bent over row 5 Barbell push press 5 Barbell back squats Rest 30 seconds Workout: For time: 75 pound Back squat, 50 reps

Warm-up: 10 Minutes of instructor led stretching and agility drills Review POSE method and practice drills Workout: 8 rounds of: Run 400 meters Rest 90 seconds Post total

Warm-up: 500 Meter row or 400 Meter run 3 Rounds: 5 Kipping swings 5 Medball clean/Wall ball shots Workout: “Desforges” Five rounds for time of: 225 pound Deadlift,

Workout: CrossFit Games Open 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound Thruster, 3 reps 3 Chest

Warm-up: 4 Rounds: 30 Second single unders 10 Second double unders 3 Rounds: 3 Parallette shoot throughs 3 Skin the cats Workout: 3 Rounds for time: 10 Push

Warm-up: Row 500 meters or run 400 meters 3 Rounds: 6 Slow Hip extensions 3 Straight leg inch worms 10 Second parallette hold Workout: Seven rounds for time

Warm-up: 250 Meter row 3 Rounds 2 Dumbbell man makers 50 Meter run/sprint Workout:“Team WOD” In teams of 2, complete as many rounds as possible in 30 minutes

*Russell Pugh broke the Madison County High School record in pole vaulting, clearing 13’7”. He also set the meet record for the Huntsville Panther Invitational