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

Clean & Jerk Build-up E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 MainSite WOD 3 Rounds Each For Time: (20min

Team WOD“Two Steppin” by DB For Time: (32min cap) P1 RUN 200m – P2 11 Kettlebell Goblet Step-Ups P2 RUN 200m – P1 11 Kettlebell Goblet Step-Ups P1 Row 250m – P2

“D-Day” by DBFor Time: (40min cap) 1900m Row or Run to the Beach44 Over the Bunker (bar) Burpees19 Deadman Drags (Deadlifts)10 Climb the Cliff Pull-Ups RX+ Strict Chest to Bar

Bench Press Build-Up E3MOM 5 x 5 6min AMRAP: 9 Hang Snatch 95/65lbs RX+115/75 MRX 75/55 6 Overhead Lunges (alt legs)3 Muscle Ups (ring or

“Reverse JACKIE” For Time: (15min cap)30 Pull-Ups MRX Ring Rows 50 Thrusters 45/35lbs 1000m Row OR “JACKIE” For Time: (15min cap) 1000m Row50 Thrusters 45/35lbs30 Pull-ups MRX

For Time: (25min cap)50 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12kgs 200 Double Unders50 Wallball Sit-ups 20/14lbs MRX 20/10lbs30 Kettlebell Swings100 Double-Unders30 Wallball Sit-ups15 Kettlebell Swings50

Hang Squat Clean Build-Up E3MOM 5 x 5 With a Continuously Running Clock For Max Reps/Cals: 0:00 – 2:00 12/10 Calorie Row/Bike10 Hang Squat Clean

400m Run/Row or 1k BikeE4MOM x 3 *score is slowest time of the 3 MainSite WOD 3 Rounds For Time: (15min cap)30 Dumbbell/Kettlebell Snatches (alt arm) 30 Toes

HERO WOD “KELLY BROWN” 5 Rounds For Time: (40min cap) 440m Row10 Box Jumps 30/24” MRX 24/20”10 Deadlifts 275/185 MRX 165/11510 Wallball Shots 30/20lbs to 10/9′

Push Press Build-Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 10min AMRAP: 5 Handstand Push-Ups MRX 2/4″ Rise10

Recovery and Rest Closed Enjoy Memorial Day

Recovery and Rest Closed Enjoy Memorial Day Weekend!

HERO WOD “MURPH” For Time: 1 Mile Run 100 Pull-Ups 200 Push-ups 300 Squats 1 Mile Run RX+ 20/14lb for Run and ALL Movements **Partition

Cluster Build-Up E2MOM 3 Deadlifts to 2 Hang Cleans (squat or power) to 1 Shoulder to Overhead 1 – 1 – 1 – 1 – 1 –

“TEAM Super Sixties” For Time: (40min cap) 60 Alternating Box Jumps 60 Pull-ups RX+ Chest to Bar Pull-Ups (1 Hangs from bar, 1 completes reps) 60

1 1/2 Strict Press E3MOM 5 x 5 @ 50-75% 1 1/2 reps = press to full lockout; lower to forehead; press to lockout; lower

1 1/2 Front Squat E3MOM 5 x 5 -1 @ 50-75% 1 1/2 reps = full squat below parallel; rise above parallel to 3/4 squat,

HERO WOD “DONNY” 21 – 15 – 9 – 9 – 15 – 21 Reps for Time: (21min cap) Deadlifts 225/155 MRX 185/125lbsBurpees (regular with a 1inch

HERO WOD “T”5 Rounds For Time: (30min cap) 100m Run, Row or 0.3k Bike 10 Squat Clean Thrusters 15 Kettlebell Swings100m Run, Row or 0.3k Bike Rest 2min after Each

HERO WOD “HOLLEYMAN” 30 Rounds For Time: (40min cap)5 Wallball Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 3 Handstand Push-Ups MRX 2/4″ Rise1 Power Clean

1 1/2 Bench Press E3MOM 5 x 5 @ 50-75% 1 1/2 reps = lower to chest; press to 1/2; lower to chest; press to

Split Jerks & Overhead Lunges (stationary) E2MOM 6 Split Jerk – 6 Overhead Lunges 4 Split Jerk – 4 Overhead Lunges 2 Split Jerk – 2 Overhead

Deadlifts E3MOM 8 reps at 70% – 7 reps at 75% – 6 reps at 80% – 5 reps at 85% – Max reps at

“Murph’s Madness” by DB For Time: (40min cap) Run 800m–2 Rounds of: 10 Pull-ups – 15 Push-ups – 20 Air Squats Run 400m –3 Rounds of:5 Pull-ups – 10

Happy Mother’s Day, CrossFit Huntsville! All classes are cancelled today.

“Mother May I ?” by DB For Time: (30min cap) 200m Run / Row or 0.5km Bike10 Hang Squat Cleans 115/75 RX+135/95 MRX 75/5510 Shoulder to Overhead400m Run

15min to build up to a 15 rep Max Hang Clean 15min AMRAP: 5 Magnificent Muscle-ups MRX Burpee Pull-ups 10 Notorious Hang Cleans5 Peppermint Push

1 1/2 Deadlifts E3MOM5 x 5 – 1 1/2 reps @ 50-75% *1 1/2 reps = full deadlift to extension; lower to top of knee,

Back Squat E3MOM 8 reps at 70% – 7 reps at 75% – 6 reps at 80% – 5 reps at 85% – Max reps

Team Row or Bike Races For Time: (15 min cap) (Partner 1) 30/25cals – (Partner 2) 30/25cals (Partner 1) 25/20cals – (Partner 2) 25/20cals (Partner