15min Build-up to a 1 RM Shoulder to Overhead For Time: (12min cap) 100 Double Unders 50 Shoulder to Overhead 75/55 RX+ 95/65 MRX 55/35 75

15min Build-up to a 1 RM Clean 3 Rounds For Time: (18min cap)15/12 Barbell Push-ups MRX Push-ups 10 Cleans 135/95 RX+165/115 MRX 95/65 2 Rope Climbs

TEAM WOD: 24min AMRAP: Alternating rounds with a partner: 36 Double Unders 12 KBS 24/16kg RX+ 32/24kg MRX 20/12kg 6 Burpee Box Jump Overs 24″/20″

Open WOD 12.1 7min AMRAP: Burpees **at the top of each rep make contact with a Target 6 inches above Reach** Rest 5min Open WOD

HERO WOD DANIEL For time Limit: 35 minutes Dedicated to U.S. Army Sgt. 1st Class Daniel Crabtree, 31, of Canton, Ohio, who died in Al

OPEN WOD 23.1 Complete as many reps as possible in 14 minutes of: 60 Calorie Row 50 T2B 40 WBS 20/14 10’/9′ MRX 20/10 9′

10min achieve a 10 rep Max TnG Deadlift “Team WOD” For Time:(25min cap/both working)P1 – 21 Calorie Row/BikeP2 – 21 Deadlifts 225/155lbs RX+275/185 MRX 185/125

15min Build-up to a 1 RM Snatch 5 Rounds For Time: (15min cap)200m Run/Row or 0.5k Bike5 Ring or Bar Muscle Ups MRX Burpee Chest to Bar 5 Snatch 115/75

Valentine’s Day WOD! (Couples/Partners/Friends of 2 or Maybe 3) Complete the following for time: – 10 sets (5 each valentine alternating) of 5 Thrusters (one

15min Build-up to a 1 RM Front Squat Open WOD 11.5 20min AMRAP: 5 Power Cleans 145/100lbs MRX 130/75lbs 10 Toes to Bar15 WallBall Shots

15min Build-up to a 1 RM Snatch Open WOD 11.1 10min AMRAP: 30 Double Unders15 Power Snatch 75/55lbs MRX 65/45lbs Isometric Core Development 30sec Plank

HERO WOD “CAPOOT” For Time: (50min cap) 100 Push-ups 800m Run75 Push-ups1200m Run50 Push-ups1600m Run25 Push-ups2000m Run Officer James Lowell Capoot, of the Vallejo Police Department,

15min Build-up to a 1 RM Back Squat 10min AMRAP: 10 Back Squat 135/95 RX+165/115 MRX 95/65 2 Rope Climb 15’ MRX 2-10’ or 1-15’ OR20 Pull-ups MRX

15min Build-up to a 1 RM Ground to Overhead Open WOD 20.1 10 Rounds For Time: (15min cap)8 Ground to Overhead 95/65 MRX 65/45 10 Bar

HERO WOD ARNIE For time Limit: 40 minutes Los Angeles County Firefighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on

For Time: (30min cap)10 Toes to Bar or WallBall Sit-ups 20/14 MRX 20/10lbs 1000m Run/Row or 2.5k Bike50 Wallball Shots 20/14lbs to 10/9’ MRX 20/10 to 9’25 Toes to Bar or WallBall

Open WOD 22.1 15min AMRAP: 3 Wall Walks12 Dumbbell Snatches (alt arms) 50/35 MRX 35/20lbs 15 Box Jump Overs 24/20” MRX 24/20” Step-ups OK Core,

Power Clean to Shoulder to Overhead Build-up E2MOM 6 – 5 – 4 – 3 – 2 – 1 – 1 “Punxsutawney Phil” by DB

Sumo Deadlift Build-up E3MOM 10 – 8 – 6 – 4 – 2 5 Rounds For Time: (16min cap) 12/9 Calories Row/Bike or 200m Run 11 Sumo Deadlifts

Push Press into Split Jerks 4 Push Press into 2 Split Jerks 3 Push Press into 2 Split Jerks 2 Push Press into 1 Split

Benchmark WOD “FRAN” 21-15-9 Reps For Time: (15min cap) Thrusters 95/65lbs MRX 75/55 Pull-ups MRX Ring Rows Rest 5min 10 Rounds For Time: (15min cap)3 Over the

“SHAM” 7 Rounds For Time: (21min cap) 11 Bodyweight Deadlifts 100-meter Sprint Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special

Run/Row 200m or 0.5k Bike x 8min E2MOM (score is slowest time of the 4) MainSite WOD (RX+) 4 Rounds For Time: (16min cap) 400m Run/Row or 1k Bike15 Box

Overhead Squat Build-up E3MOM 10 – 8 – 6 – 4 – 2 10min AMRAP: 21 Back Squats21 Pull-up MRX Ring Row15 Front Squats15 C2B

Hang Clean & Jerks E2MOM 3 Hang Cleans – 3 Jerks – 3 Hang Clean & Jerks 2 Hang Cleans – 2 Jerks – 2

TEAM Chipper WOD For Time: (35min cap)100 Kettlebell Swings (1 Swings, 1 holds KB Goblet Squat) 80 Barbell Push-Ups (both in plank alternating reps) 60 Deadlifts

Front Rack Lunge (forward/alt legs) Build Up E2MOM 10 – 8 – 6 – 4 – 2 MainSite WOD (RX+) 5 Rounds For Time: 15

Split Clean EMOM 2 – 2 – 2 (alt legs) Rest 2min/Adjust Weights Hang Split Snatch EMOM 2 – 2 – 2 (alt legs) Rest 2min/Adjust

“KALSU” Hero WOD (RX+) For Time: (45min cap) 100 Thrusters 115/75 RX+135/95lbs MRX 95/65 **Start with/At the beginning of every min – perform 5 Burpees, for

“Fast 40s” by DB For Time: (30min cap) 400m Run/Row or 1k Bike40 Sumo Deadlift High Pull 95/65 RX+115/75 MRX 75/55 Rest 1min 400m Run/Row or 1k Bike 40 Thrusters

Power Snatch to Hang Power Snatch E3MOM 4 Power Snatch to 1 Hang Power Snatch 3 Power Snatch to 2 Hang Power Snatch 2 Power

Different Deadlift Build Up E2MOM 10 Barbell Deadlifts 10 Right Arm Right Leg Kettlebell Deadlifts 10 Left Arm Left Leg Kettlebell Deadlifts 5 Barbell Deadlifts

Strict Press Build-up E3MOM 10 – 8 – 6 – 4 – 2 9min AMRAP: 5 Over the Bar Burpees6 Barbell Push-ups MRX Push-ups7 Front

Power Clean Build-up E3MOM 10 – 8 – 6 – 4 – 2 Start on a 4min Clock; Complete: 20 Toes to Bar or Wallball Sit-ups 20/14lbs

“The MLK Muscle-Up Mile ” by DB For Time: (35min cap) 805meter Row Then 10 – 8 – 6 – 4 – 2 – 1 Muscle-Ups

“The Big Bear Complex” 15min Achieve a 1RM Bear Complex 1 Power Clean to1 Front Squat to1 Push Press or Jerk1 Back Squat to1 Back

“Francy” by DBFor Time: (20min cap) 400m ROW/Run or 1k Bike21 Thrusters 95/65 RX+ 115/75 MRX 75/55 21 Pull-Ups RX+ Chest to Bar400m RUN/Row or 1k Bike15 Overhead Squats15 Toes

“Kettlebell Tabata Time” by DBFor Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 88/70/55/45/35/25/20/15lb Rest 2 minutes/rotate Tabata Goblet Lunges (alt legs) Rest 2

Push Press Build-up E3MOM 10 – 8 – 6 – 4 – 2 For Time: (16min cap) 20 Shoulder to Overhead or Handstand Push-Ups 1 Rope Climb or 10 Pull-up

“Cardio Kerfuffle” by DB 5 Rounds For Time: (20min cap) 50 Double Unders5 Burpees10 Right Arm Dumbbell Snatch 50/35lbs MRX 35/20lbs 5 Burpees10 Left Arm Dumbbell

Deadlift Build-up E3MOM 10 – 8 – 6 – 4 – 2 For Time Alternating Reps of: (21min cap) 10 – 9 – 8 – 7

“Double Up Elizabeth” by DB For Time: (21min cap) 63 Double Unders21 Cleans 135/95 RX+155/105 MRX 95/65 21 Ring Dips MRX Bar Dips45 Double Unders15 Cleans

For time: (35min cap)800m Run/Row or 2k Bike15 Overhead Squats 115/80 RX+135/95 MRX 95/65800m Run/Row or 2k Bike15 Strict Pull-ups RX+Strict Chest to Bar MRX Ring Row 600m Run/Row or 1.5k Bike20

11min AMRAP: 11 Left Arm Kettlebell Suitcase Deadlifts 11 Toes to Bar11 Right Arm Kettlebell Suitcase Deadlifts 11 Kettlebell Swings Kettlebells = 24/16kgs RX+32/24kgs MRX

Row 4 x 500m or 1.2k Bike E4MOM (score is slowest time of the 4) Team WOD 10 Rounds For Time: (17min cap)10 Shoulder to Overhead or Handstand Push-Ups 95/65

Hang Power Clean Build-up E3MOM 10 – 8 – 6 – 4 – 2 15min AMRAP: 15 Hang Power Cleans10 Wallball Sit-ups 20/14lbs MRX 20/10lbs

Bench Press Build Up E3MOM 10 – 8 – 6 – 4 – 2 4min AMRAP: 600m Run, Row or 1.5K Bike 12/10 Hand Release

Back Squat Build-up E3MOM 10 – 8 – 6 – 4 – 2 For Time: (23min cap)200 Double Unders or 60 Box Jumps or 800m Run 50 Kettlebell Goblet Squats150 Double

Closed — Rest and Recovery Happy New Year, CrossFit Huntsville!

“New Year’s Eve Evil EVA” 5 Rounds For Time: (45min cap)800m Run or Row or 2km Bike30 Kettlebell Swings 24/16kgs RX+32/24kgs MRX 20/12kgs 30 Pull-ups RX+ Chest to Bar MRX

Tempo Front Squat E3MOM 5 Sets x 3-6 Reps @ 50-75% **3sec Down – 2sec Hold/Isometric Squeeze – 1sec Explode up – 2sec Reset** 11min

Tempo Strict Press E3MOM5 Sets x 3-6 Reps @ 50-75% **1sec Explode up – 2sec Hold/Isometric Squeeze – 3sec Down – 2sec Reset** 12min AMRAP:

Christmas Holiday Closed Rest & Recovery ***************************************************************** Christmas Holiday Schedule! Saturday 12/24: Classes at 8am and 9am only. We will NOT have childcare. Sunday 12/25: closed —

Merry Christmas, CrossFit Huntsville Closed Rest & Recovery ***************************************************************** Christmas Holiday Schedule! Saturday 12/24: Classes at 8am and 9am only. We will NOT have childcare. Sunday

“Santa’s Helpers” by DB For Time: (40min cap) Elves’ Helen 2 Rounds: 400m Run21 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 12 Pull-ups Elves’ Angie 50 Pull-ups

DB’s Annual 12 Days of Christmas WOD! FOR TIME: 1 Power Snatch 95/65 55+ 75/55 2 Thrusters 3 Sumo Deadlift High Pull 4 Barbell Push-Ups

Bench Press E3MOM 10 – 20 – 5 – 15 – 5 “Reindeer Racing” by DB 6min AMRAP: 600m Run, Row or 1.5k BikeThen 12 Dumbbell Snatch

Squat Snatch Build Up E2MOM 3-2-2-1-1-1 MainSite WOD (RX+) 12min AMRAP: 1 Squat Snatch 115/75 RX+155/105 MRX 75/55 3 Clean & Jerks 30 Doubles Core

“Operation Just Cause” by DB For Time: (33min cap) 1 Round: 75 American Ranger Kettlebell Swings 75 Deadly Doubles REST 1min 2 Rounds: 20 PDF WallBalls12

Tempo Back Squat E3MOM5 Sets x 3-6 Reps @ 50-75% **3sec Down -2sec Hold/Isometric Squeeze – 1sec Explode up -2sec Reset** 4 Rounds For Time: (16min

“RYAN” 5 Rounds For Time: (35min cap)7 Muscle-ups (Ring) MRX 7 Pull-Ups & 7 Dips 21 Burpees *Burpees to a 45/25lb Plate Maplewood, MO Firefighter, Ryan

“The Jingle Bell Grinch” by DB For Time: (45min cap) 800m Run80 Jingle Bell Swings 24/16kgs RX+32/24kgs 800m ROW or Bike 2km80 Double-unders600m Run60 Jingle Bell

Tempo Bench Press E3MOM 5 Sets x 3-6 Reps @ 50-75% **3sec Down – 2sec Hold/Isometric Squeeze – 1sec Explode up – 2sec Reset** 12min

Hang Power Snatch Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 TEAM WOD 3 Rounds For Time: (20min cap) Partner

Tempo Deadlifts E3MOM 5 Sets x 3-6 Reps @ 50-75% **1sec Explode up – 2sec Hold/Isometric Squeeze – 3sec Down – 2sec Reset** 2min AMRAP:

Strict Press E3MOM 5 sets x 10 reps For Time: (20min cap)16 Power Cleans 135/95 RX+165/115 MRX 95/65 16 Shoulder to Overhead800m Run/Row/ 2k Bike12 Power

WODs *Athletes choice* Randy For Time: 75 Power Snatches 75/55lbs MRX 65/45 ORIsabel (power or squat) For Time: 30 Snatches 135/95lbs MRX 95/65 OR For

Run/Row 200m or 0.5k Bike x 8min E2MOM (score is slowest time of the 4) MainSite WOD 3 Rounds For Time: (21min cap) 800m Run 50

Push Press E3MOM 5 sets x 10 reps 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2

Run/Row 400m or 1k Bike x 12min E4MOM (score is slowest time of the 3) 15min AMRAP: Run/Row 200m or 0.5k BikeMax Rep Muscle-ups MRX Chest to Bar Pull-Ups

“Pearl Harbor” by DB For Time: (36min cap) 7 Ground to Overhead Gun Salute 115/75 RX+135/95 MRX95/65 Run 400m for Battleship Arizona19 Torpedo Toes to Bar

Front Squat E3MOM 5 sets x 10 reps 11min AMRAP: 11/9 Calorie Row/Bike or 200m Run11 Front Squats 135/95 MRX 95/6511 Box Jumps/Step-Ups 30/24” MRX 24/20” Squat

Deadlift E3MOM 5 sets x 10 reps MainSite WOD 5 Rounds For Time: (21min cap)24 Deadlifts 95/65lbs MRX 75/55 18 Hang Power Cleans12 Push Jerks Core

CROSSFIT LINCHPIN TEST 5 For Time: (40min cap) 20 Back Squats 2 mile Run / 3200m Row 20 Back Squats Bar is on floor Barbell Weights

“CFr’ Test 1” by DBFor Time: (25min cap) 25 Overhead Squat 135/95 MRX 95/65 200m Run, Row or 0.5k Bike 25 Chest to Bar Pull-ups MRX Pull-Ups 200m

“Jumping KB Chipper” by DB For Time: (35min cap) 50 Double Unders 50 Kettlebell Sumo Deadlift High Pull50 Double Unders 50 Kettlebell Swings 50 Double Unders50

Split Jerk E2MOM 2 – 2 – 2 – 2 – 2 – 2 – 2 TEAM WOD 3 Rounds For Time: (14min cap)Partner 1 –

“Metabolic Madness 2″ by DB E3MOM *Athletes can pick order of exercises, but must perform all 7 exercises* *Only rest is remaining time of E3MOM* 250m

Bench Press E3MOM 5 sets x 10 reps 4 Rounds For Time: (18min cap) 400m Run / Row or 0.5k Bike 4 Power Cleans 135/95 RX+155/105 MRX 95/65

Overhead Squat E3MOM 5 sets x 5 reps “Flamethrower” by DB 13min AMRAP: 6 Sumo Deadlift High Pulls 95/65 RX+135/95 MRX 75/55 7 Overhead Squats42

Main Site Benchmark WOD “Lyla” 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps

CrossFit Huntsville 10th Annual “Iron Bowl & College Gameday WOD“ 1st Quarter: 4 min AMRAP: 200m Kick Off Touchdown RUN (buy-in) Then, 10 Help a

“Pochantos & John Smith” by DB 30min Partner AMRAP: 10 Pull-ups MRX Ring Rows8 Deadlifts 135/95 RX+165/115lbs MRX 95/65 6 Hang Squat Clean 4 Shoulder

Happy Thanksgiving CFHSV! All Classes Cancelled ***************************************************************** THANKSGIVING SCHEDULE ***************************************************************** Wednesday, 11/22: Limited Schedule, Closing Early We will have all morning classes — 5am, 6am,

“Turkey Tabata” by DB For Total Reps: Dead Turkey Lifts 115/75 RX+135/95 MRX 95/65 REST 1min/Rotate Over the Turkey Burpees REST 1min/Rotate One Arm Gobler

21/17cal Row/Bike/300m Run E3MOM x 9min (score is slowest time of the 3) REST 2min Start WOD 3min AMRAP: 21/17 Calorie Row/Bike or 300m RunMax Deadlifts 225/155

Power Snatch E2MOM 2 – 2 – 2 – 2 – 2 – 2 – 2 “Snatching Annie” For Time: (20min cap) 50 Double Unders 50

“WALSH” 4 Rounds For Time: (40min cap)22 Burpee Pull-Ups22 Back Squats 185/125lbs200m Run with 45/35lb Plate Overhead U.S. Army First Lieutenant Jonathan P. Walsh, 28, of

Roxanne Song Warm-up *Everytime they say Roxanne perform a burpee* Sumo-Deadlift E3MOM 5 sets x 5 reps Team WOD 12 Rounds For Time: (24min cap) 3

Run/Row 200m or 0.5k Bike x 8min E2MOM (score is slowest time of the 4) REST 2min Start WOD 2min AMRAP: 200m Run / Row or 0.5k Bike Max

Hang Power Snatch E2MOM 2 – 2 – 2 – 2 – 2 – 2 – 2 18min AMRAP: 21/18 Calorie Row/Bike or 300m Run9 Hang Power

Front Squat E3MOM 5 sets x 5 reps “Secret Sauce” by DB21 – 15 – 9 reps for time of: (15min cap) Front Squats 135/95 RX+155/105

Push Press E3MOM 5 sets x 5 reps 11min AMRAP: 5 Cleans 155/105 RX+185/125 MRX 115/75 6 Shoulder to Overhead5 Over the Bar Burpees Core

“Ned” 7 Rounds For Time: (45min cap)11 Back Squats Bodyweight MRX 75% BW 1000m Row Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a

Run/Row 200m or 0.5k Bike x 12min E3MOM (score is slowest time of the 4) REST 3min Start WOD 16min AMRAP: 12 Deadlifts 155/105 RX+185/125 MRX 115/75

HERO WOD “PEYTON” 20min AMRAP: 10 Chest to Bar Pull-ups MRX Pull-ups10 Dumbbell Thrusters (switch arms as needed) *STOP and Perform 40 Doubles Every 2min to

HERO WOD “LARRY” 21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time of: (45min cap) Front SquatsBar Facing Burpees200m

“Motor Malfunction” by DB For Time: (40min cap) 1200m Run / Row or 3km Bike2 Rope Climbs 15′ MRX 1 to 15′ / 2 to 10′50 Russian Kettlebell

“KB’s vs. WB’s” by DB 10min AMRAP: 20 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 20 Kettlebell Goblet Squats10 Toes to Bar MRX Plate V-Ups 15/10lbs