Hang Squat Clean Build Up E2MOM 10 – 8 – 6 – 4 – 2 – 1 – 1 For Time: (20min cap) 10 – 9

Team WODs: In 2 Athlete teams WOD #1 “Rowing Showdown” 8min time cap: 1800m Row For Time – *Rules = Athletes must switch every 300m WOD #2 “Alternating

Front Squat E2MOM @ 50-60% 5 x 10 5min AMRAP: 10 Deadlifts 115/75 RX+155/105 MRX 75/55lbs 5 Handstand Push-Ups RX+ Strict MRX 2/4” Rise5 Front

Clean Build Up E2MOM 10 – 7 – 5 – 5 – 3 – 1 – 1 4 Rounds For Time: (15min cap)5 Cleans 165/115 RX+225/155

“Fight Gone Bad” 3 Rounds for Reps of: 1 min WallBall Shots 20/14lbs to 10’ MRX 20/10 to 9’ 1 min Sumo Deadlift High Pulls

HERO WOD “JOSHIE” 3 Rounds For Time: (30min cap)21 Dumbbell/Kettlebell Snatch Right Arm 21 L Pull-Ups MRX Strict Pull-Ups21 Dumbbell/Kettlebell Snatch Left Arm 21 L Pull-Ups

For Time: (8min cap)1000m Row for LeaderBoard!* or 800m Run for LeaderBoard!* or 2.5km Bike 21min AMRAP: 21 Kettlebell Swings 24/16kgs RX+32/24kgs MRX 20/12kgs 15 WallBall Sit-ups or Toes to Bar 20/14lbs MRX 20/10

Bench Press E2MOM 5 x 10 @ 50-60% 4 Rounds For Time: (16min cap) 42 Double-unders 6 Wall Walks12/9 Push-ups18 Front Squats 75/55 RX+95/65 MRX 45/35lbs

Hang Power Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 “Team Too Tough “ by DB 24min

Deadlift E2MOM 5 x 10 @ 50-60% 13min AMRAP: – 13/11 Calorie Row/Bike or 200m Run– 6 Over the Bar Burpees– 7 Deadlift 255/175 RX+315/215 MRX205/135lbs Core

Thruster Build Up E2MOM 10 – 8 – 6 – 4 – 2 – 1 – 1 Three 3min Rounds of: 10 Thrusters 115/75 RX+135/95

“The Love of Labor” by DB For Time: (40min cap) 4 Push Press 135/95 RX+155/105 MRX 95/65 5 Back Squats6 Power Cleans100m Run 7 Push Press 8

“Sprinting Mr. JOSHUA” 5 Sprint Rounds For Time: (40min cap) 400m Run 30 GHD Sit-Ups MRX Military Ab-Mat Anchored Sit-Ups 15 Deadlifts 250/170lbs MRX 185/125 REST

10 Rounds For Time: (30min cap) 30 Double Unders or 30 Barbell Moguls 10 Front Rack Lunges (stationary)10 Shoulder to Overhead 75/55 RX+95/65 MRX 45/35lbs 10 Toes to

Row/Bike 24/20 Calories or 400m Run E4MOM x 12min (score is slowest time of the 3) 4 Rounds For Time: (20min cap)24/20 Calorie Row/Bike or 400m Run24 Kettlebell Swings 24/16kgs

Back Squat Max E3MOM 5-10 @ 50-75% – 3-5 @ 65-85% – 1-2 @ 75-90% – 1 @ 90-100% – 1 @ Max – 1

Split Snatch Build Up E2MOM 8 – 6 – 6 – 4 – 4 – 2 – 1 CrossFit Games WOD 2012 3 Rounds For

“The Mighty Mile” by DB For Time: (40min cap) 600m Run or Row or 1.5km Bike60 WallBall Sit-Ups 20/14lbs MRX 14/10 30 Chest to Bar MRX Pull-Ups15 Handstand Push-Ups RX+ Strict

15min Build-up to a Max Cluster of : 3 Deadlifts to 2 Hang Cleans to 1 Shoulder to Overhead “Devilish DT” by DB 5 Rounds For

HERO WOD “SCOTTY” 11min AMRAP: 5 Deadlifts 315/215 MRX 255/175lbs 18 WallBall Shots 20/14 to 10′ MRX 20/10 to 9′ 17 Over the Bar Burpees

MainSite WOD For Time: (19min cap)45 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 400m Run35 Kettlebell Swings800m Run25 Kettlebell Swings1200m Run15 Kettlebell Swings Rest 2min Exactly (from finish)

Pause Overhead Squat 5 x 5 (3 second pause at the Bottom) 4 x 3min Rounds for Reps of: E3MOM 400m Row/Run or 1k Bike Max Reps

Power Clean to Hang Clean Build-up E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 6 Round For Time: (12min cap)

For Max Points/Reps 2min AMRAP: 200m Run/Row or 0.5k BikeMax Muscle-Ups (Ring or Bar) MRX Chest to Bar Pull-ups Rest 2min 2min AMRAP: 200m Run/Row or 0.5k Bike 1

Bench Press Build Up E3MOM 12 – 8 – 6 – 3 – 3 TEAM WOD 5min AMRAP: P1 – 200m Row or .5k Bike / P2 – 200m RunP1 –

Strict Press Build Up E3MOM 12 – 8 – 6 – 3 – 3 CrossFit Games LCQ #4 2022 2 Rounds For Time: (20min cap)50 Burpee

“CHRISTINE” 3 Rounds For Time: (20min cap)500m Row or 1.2k Bike12 Deadlifts Body Weight/75%21 Box Jumps/Step-ups 24/20″ MRX 20/18” Core Development 21 Barbell Good Mornings15 WallBall Russian

HERO WOD “MAUPIN” 4 Rounds For Time: (45min cap)800m Run49 Push-Ups49 Sit-Ups Ab-mat 49 Air Squats HERO WOD MAUPIN 4 rounds for time U.S. Army Staff

Power Snatch to Hang Snatch Build-up E2MOM 3 – 3- 2 – 2 – 1 – 1 – 1 For Time: (20min cap) 50 Double Unders

Deadlift Build Up E3MOM 12 – 8 – 6 – 3 – 3 CrossFit Games WOD 2020 “Damn Diane” (RX+)3 Rounds For Time: (15min cap) 15 Deadlifts

Row/Bike 11/9 Calories or 200m Run E2MOM x 12min *score is slowest time of the 6 “Radioactive” by DB 6min AMRAP: Buy-in – 22/18 Calorie Row/Bike or 400m Run Then: 15

Front Rack Lunge (forward/alt legs) Build Up E2MOM 12 – 10 – 8 – 6 – 4 – 2 “Quick Decisions” by DB 13min AMRAP: 3 Muscle-Us /

Split / Push Jerk or Shoulder to Overhead Build-up E2MOM 5 – 4 – 3 – 2 – 2 – 1 – 1 CrossFit Games WOD 2022

CrossFit Games WOD (RX+) “Nasty Nancy” 5 Rounds For Time: (25min cap) 500m Run 15 Overhead Squats 115/75lbs RX+185/125 MRX 85/60 15 Bar Facing Burpees OR CrossFit

“HOTSHOTS 19” 6 Rounds For Time: (42min cap) 30 Air Squats 19 Power Cleans 135/95 MRX 95/65 7 Strict Pull-ups MRX Pull-Ups 400m Run HERO WOD

Bench Press Max E3MOM 5-10 @ 50-75% – 3-5 @ 65-85% – 1-2 @ 75-90% 1 @ 90-100% – 1 @ Max – 1 @

Row/Bike 12/10 Calories or 200m RunE3MOM x 12min (score is slowest time of the 4) 12min AMRAP: 12/10 Calorie Row/Bike or 200m Run12 WallBall Shots 20/14lbs to 10/9’ MRX 20/10

Pause Push Jerk E3MOM 5 sets X 5 reps (3sec pause in Dip) Classic CrossFit Games WOD 2007 & 2013 For Time: (21min cap) 1000m Row

Squat Snatch Build-up E2MOM 5 – 4 – 3 – 2 – 2 – 1 – 1 CrossFit Games WOD “AMANDA” 9 – 7 –

Pause Deadlift E3MOM 5 sets X 5 reps (3sec pause at Top, no rest on floor) MainSite WOD 3 Rounds For Time: (18min cap) 800m Run

HERO WOD “JT” 21 – 15 – 9 Rounds For Time: (18min cap) Handstand Push-Ups MRX 2/4″ RiseRing Dips MRX Bar DipsPush-Ups HERO WOD JT 21-15-9

25min AMRAP: 50 Double Unders5 Power Snatch 95/65 RX+135/95 MRX 75/55 10 Hang Snatch5 Strict Pull-up/Chin-up RX+ 5 Muscle Ups (ring or bar) MRX 5 Pull-ups Core

12min Build-up to a Max Squat Clean HERO WOD “JORGE” (RX+) For Time: (24min cap) 30 WallBall Sit-ups 20/14lbs RX+ GHD Sit-ups 15 Squat Cleans 135/95lbs RX+155/10524

Pause Sumo Deadlifts E3MOM 5 sets X 5 reps (3sec pause at Top, no rest on floor) MainSite WOD 21 – 18 – 15 –

Pause Strict Press E3MOM 5 sets X 5 reps (3sec pause at Top, no rest in rack) 15min AMRAP: 20 Dumbbell Snatch (alt arms)15 Toes

Pause Front Squat E3MOM 5 sets x 5 reps (3 second pause in the bottom) “AUGUSTUS” by DB For Time: (20min cap) 800m Run/Row or

Thruster Build-up E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 CrossFit Games WOD 2022 “Jackie Pro” For Time: (15min cap)

Hero WOD “COFFLAND” For Time: (35min cap) Hang from a Pull-up Bar for 6 minutes **Each time you drop from the bar, perform*: 800m Run30 Push-ups

Hero WOD “ABBATE” For Time: (40min cap) 1 mile Run 21 Clean & Jerks 155/105 MRX 115/75 800m Run21 Clean & Jerks 155/105 MRX 115/751 mile

“KB Tabata Time” by DBFor Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 40/32/24/20/16/12/8 Rest 2 minute/rotate Tabata Goblet Lunges (alt legs) Rest 2 minute/rotate

“Rowboat Races” (15min cap w/rests) 400m Row – Rest 1 min 200m Row – Rest 1 min 400m Row – Rest 1 min 200m Row –

“Team WOD” by DB 20min AMRAP: Partner 1 = 15 Deadlifts (slap hands)Partner 2 = 15/12 Push-Ups (slap hands)Partner 1 & Partner 2 = 15 Box Jumps (alt)Partner

Pause Back Squat E3MOM 5 sets X 5 reps (3sec pause in Bottom) Five 2:30sec Rounds of: 200m Row, Run or 0.5k Bike10 Front Squats 115/75 RX+135/95

CrossFit Games WOD 2022 “Echo Press” based on For Time: (14min cap)30/25 Calorie Bike/Row or 600m Run10 Handstand Push-Ups RX+Deficit 3.5/2in MRX 2/4” Rise 20/15 Calorie Bike/Row or 400m Run10 Handstand

Hero WOD “JACK” 20min AMRAP: 10 Push Press 115/80lbs MRX 95/65 10 Kettlebell Swings 24/16kgs MRX 20/12kgs10 Box Jumps 24/20″ MRX 20/18 U.S. Army Staff

Hero WOD “OMAR” For Time: (25min cap)10 Thrusters 95/65 MRX 75/55lbs 15 Bar-facing Burpees20 Thrusters25 Bar-facing Burpees30 Thrusters35 Bar-facing Burpees U.S. Army First Lieutenant Omar Vazquez,

Hang Snatch Build-up E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 21 – 15 – 9 Rep/Calories For Time (15min

“Team Helen vs Team Karen” by DB For Time: (18min cap) Partner 1 = 1 Round of Helen400m Run 21 Kettlebell Swings 12 Pull-ups MRX Ring

Pause Bench Press E3MOM 5 sets X 5 reps (3sec pause in Bottom) 12min AMRAP: 12/9 Dumbbell Push-ups (Right hand on DB) 12 Right Arm

Split Jerk Build-up E2MOM 5 – 4 – 3 – 2 – 2 – 1 – 1 6min AMRAP: 6 Split Jerk (alt ft)12/10 Calorie

Hang Squat Clean Build-up E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 5 Rounds For Time: (20min cap)12 Deadlifts 135/95

“CrossFit Total with a Twist” 15min to Achieve a Max Back Squat15min to Achieve a Max Bench Press 15min to Achieve a Max Deadlift *Order

“Tri-ANGIE” by DB For Time: (40min cap) 100 Pull-ups (chin over bar)1000m Row or RUN or 2.5k Bike100 Push-ups (strict)1000m RUN or Row or 2.5k Bike (opp)100 Sit-ups (anchored)1000m Row or RUN or 2.5k Bike (opp)100 Air Squats (below parallel) *Complete all reps of

EMOMs for Total Reps/Cal for Each Exercise *in Fight Gone Bad Format with 2 min Rest 5 Rounds for Reps: Min 1 = ROW/Bike for

Sumo-Deadlift Build-up E2MOM 5 – 4 – 3 – 2 – 2 – 1 – 1 3 Rounds For Time: (18min cap) 21 Sumo-Deadlifts 21 Box

Run/Row 200m or 0.5k Bike E3MOM x 4 (score is slowest time of the 4) 1 Round For Time: (22min cap) 60 Kettlebell Swings 24/16kg RX+ 32/24kg MRX

Front Squat Pyramids E3MOM 7 @ 70-75% – 5 @ 75-80% – 7 @ 70-75% 4 @ 80-85% – 2 @ 85-90% – 4 @

Strict Press Pyramids E3MOM 7 @ 70-75% – 5 @ 75-80% – 7 @ 70-75% 4 @ 80-85% – 2 @ 85-90% – 4 @

Hero WOD “LORENZO” For Time: (40min cap) 1000m Run Then, 5 Rounds of:15 Push-ups20 Med Ball Cleans 20/14 MRX 20/10lbs 21 Burpees Then: 1000m Run HERO

25min AMRAP: 50 Double Unders10 Deadlifts10 Toes to Bar or Wallball Sit-ups 20/14 MRX 20/10lbs 10 Hang Cleans25 Calorie Row/Bike or 400m Run10 Front Squats10 Pull-ups RX+ Chest to

“The Sprint Mile” (15min cap w/rests) 400m Run – Rest 1 min 200m Run – Rest 1 min 400m Run – Rest 1 min 200m Run

Push Jerk Build-up E2MOM 5 – 4 – 3 – 2 – 2 – 1 – 1 Team WOD 16min AMRAP: P1 – 200m Run or

Back Squat Pyramids E3MOM 7 @ 70-75% – 5 @ 75-80% – 7 @ 70-75% 4 @ 80-85% – 2 @ 85-90% – 4 @

All classes cancelled. Happy 4th of July, CrossFit Huntsville!

Bench Press Pyramids E3MOM 7 @ 70-75% – 5 @ 75-80% – 7 @ 70-75% 4 @ 80-85% – 2 @ 85-90% – 4 @

“MARY” 20min AMRAP: 5 Handstand Push-Ups MRX 2/4″ rise or Hand Release Push-Ups10 Pistols (alt legs) MRX 10 Lunges (alt legs) 15 Pull-ups OR “MAGGIE” 5 Rounds

For Time: (25min cap) 800m Row/Run or 2km Bike21 Power Clean 135/95 RX+165/115 MRX115/75 21 Ring Dips MRX Bar Dips600m Run/Row or 1.5k Bike15 Squat Cleans15 Ring Dips MRX Bar

Power Snatch Build-up E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 5min AMRAP: 7 Power Snatch 115/75 RX+135/95 MRX

15min to Achieve a Max Distance Handstand Walk MainSite WOD 5 x 3min AMRAP: 200m Run with WallBall 20/14lbs MRX 20/10lbs Max Reps WallBall Shots

Hang Power Clean Build-up E2MOM 10 – 5 – 3 – 2 – 1 – 1 – 1 For Time: (18min cap)100 Doubles or 30 Box Jumps 24/20

Sumo-Deadlift Build Up E3MOM 5 x 5 For Time: (15min cap) 21 Sumo-Deadlifts200m Run/Row or 0.5k Bike 15 Sumo-Deadlifts 200m Run/Row or 0.5k Bike 9 Sumo-Deadlifts200m Run/Row or 0.5k Bike 6 Sumo-Deadlifts

Overhead Squat Build Up E3MOM 5 x 5 “An AMRAP Chipper” by DB 3min AMRAP: 12 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ 6

HERO WOD “WHITTEN” 5 Rounds For Time: (45min cap) 22 Kettlebell Swings 32/24kgs MRX 24/16 22 Box Jumps 24/20″ MRX 20/18” Step-ups 400m Run 22 Burpees22

For Time: (34min cap)400m Run/Row or 1k Bike 8 Front Squat 135/95 RX+165/115 MRX 95/65 Rest 1min 800m Run/Row or 2k Bike 16 Back Squat Rest 2min 600m Run/Row or 1.5k Bike

Team WOD #1 6min AMRAP:Max Calorie Row ** athletes must switch out every 12/10 calories** Rest 3min Team WOD #2 18min AMRAP: P1 – 12

Strict Press Build Up E3MOM 5 x 5 MainSite WOD RX+ 8min AMRAP: 3 Handstand Push-Ups RX+Strict MRX 2/4” Rise 3 Overhead Squats6 Handstand Push-Ups RX+Strict

“Summer Solstice Chipper” by DB For Time: (35min cap) 21 Deadlifts 95/65 RX+115/75 MRX 75/55 21 Barbell Push-Ups MRX Push-Ups21 American Kettlebell Swings 24/16kgs RX+ 32/24 MRX

Front Squat Build Up E3MOM 5 x 5 4min AMRAP: Buy-in = 13/11 Calorie Row/Bike or 200m Run 13 Kettlebell Swings13 KB/DB Box Step-ups REST 1min

12min Achieve a 1RM -Weighted Strict Pull/Chin-up -Weighted Kipping Pull/Chin-up “Father’s Favorite” by DB 5 Rounds For Time: (15min cap) 9 Thrusters 95/65 RX+ 115/75 MRX 75/55

Happy Father’s Day, CFHSV! All classes are cancelled.

Thruster Build-up E2MOM 10 – 5 – 3 – 2 – 1 – 1 – 1 “For Our Father!” by DB For Time: (15min cap) 400m Run

Split Jerk Build-up E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 5 Rounds For Time: (21min cap)10 Split Jerks 95/65

Bench Press Build-up E2MOM 10 – 5 – 3 – 2 – 1 – 1 – 1 MainSite WOD RX+ 5 Rounds For Time: (20min cap) 500m

HERO WOD “VIOLA” 20min AMRAP: 400m Run 11 Power Snatch 95/65lbs MRX 75/55lbs 17 Pull-Ups MRX Ring Rows13 Power Cleans HERO WOD VIOLA 20 minute

Deadlift Build Up E3MOM 5 x 5 5 Rounds For Time: (20min cap) 10 Deadlifts 255/175 RX+315/215 MRX 185/125 15 Box Jump Overs 24/20” RX+30/24 MRX

Push Press Build Up E3MOM 5 x 5 12min AMRAP: 8 One Arm Dumbbell/Kettlebell Shoulder to Overhead (arm 1) 12 Wallbal Sit-ups 20/14lbs MRX 20/10lbs

“GI JANE” 100 Burpee Pull-Ups for Time OR “RAMBO” by DB100 Burpee C2B Pull-Ups for Time OR “GEN Patton” by DB50 Burpee Muscle-Ups for Time (Bar or Ring,

For Time: (30min cap) 200m Run/Row or 0.5k Bike 20 Dumbbell Snatch (alt arms)10 Toes to Bar400m Run/Row or 1k Bike 40 Dumbbell Snatch (alt arms) 20 Toes to Bar400m

Back Squat Build Up E3MOM 5 x 5 2min AMRAP : 10 Sumo Deadlift High Pull 75/55 RX+ 95/65 MRX 55/35 10 Front Squats REST