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

Power Snatch to Overhead Squat & Squat Snatch E2MOM 3 Power Snatch to 3 Overhead Squats – 3 Squat Snatch 2 Power Snatch to 2

HERO WOD “McGHEE” 30min AMRAP: 5 Deadlifts 275/185lbs MRX 225/14513 Push-ups9 Box Jumps 24/20″ MRX 20/18″ Jumps or 24/20″ Steps HERO WOD MCGHEE As many rounds as

5 Rounds For Time: (30min cap) 500m Run/Row or 1.2k Bike 10 Kettlebell Sumo DeadLifts10 Kettlebell Goblet Push Press10 Kettlebell Goblet Squats10 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs

In 15min Build Up to a 5 RM Bench Press “CINCO De Mayo” by DB 5min AMRAP: 5 Hand Release Push-Ups MRX Push-Ups5 Hang Split Cleans

Star Wars WOD by DB “May the FORCE Be With You!” 6 Rounds For Time: (42min cap) 15 Darth Vader Deadlifts 12 Luke Skywalker Light Saber Swings

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

Hang Clean & Clean (Power or Squat) Build Up E2MOM 10 Hang Cleans – 8 Cleans 8 Hang Cleans – 6 Cleans 4 Hang Cleans

“Mass Confusion” by DB For Time: (30 min cap) 200m Row/Run or .5k Bike 40 Deadlifts 135/95 MRX 95/65 75 WallBall Shots 20/14 to 10’/9′ MRX

15min Build-up to a 1RM: Right Arm Kettlebell Turkish Get-up / Left Arm Kettlebell Turkish Get-up Main Site WOD RX+3 x 5min Rounds for Total Reps

1000m Row/Run or 2.5k Bike For Time 20min AMRAP: 1000m Row/Run or 2.5k Bike50 Sit-Up (anchored) RX+GHD Sit-Up 500m Row/Run or 1.2k Bike25 V-Ups Core, Guns & Grip Development 10 Skin

“Try To Tabata ” by DBFor Max Reps of Each Exercise: Dumbbell Snatch Right Arm 50/35 MRX 35/20lbs Rest 2 minute/rotate Dumbbell Left Arm Thrusters Rest

Hang Squat Snatch Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 TEAM WOD 3 Rounds For Time: (20min cap) 16/12

“Weakness Wake-Up” by DB For Time: (40min cap) 40 Chest to Bar Pull-Ups RX+ Strict Chest to Bar MRX Pull-ups Rest 2min 40 Handstand Push-Ups RX+

Bench Press E3MOM 10 – 10 – 5 – 15 Going for 15rep max Continuous Running Clock For Max Reps: 0:00-2:00 – Run /Row 200m or Bike

Back Squat E3MOM 10 – 10 – 5 – 15 Going for 15rep max MainSite WOD RX+ For Time: (15min cap) 10 Front Squats5 Rope Climbs 15′

“DIANE” 21-15-9 RFT: (15min cap)Deadlifts 225/155lbs MRX 185/125Handstand Push-Ups MRX 2/4″ rise Core & Handstand Development 60ft Handstand Walk or 6 Wall Walks 120ft Bear Crawl1min High Plank

800m Row/Run or 2k Bike For Time: For Time: (35min cap)800m Run/Row or 2k Bike60 Pull-ups RX+Chest to Bar Pull-Ups MRX Ring Rows800m Run/Row or 2k Bike60 Kettlebell Swings 24/16kgs

Clean & Jerk Build-Up E3MOM 3 – 2 – 2 – 1 – 1 5 Rounds For Time: (12min cap)5 Burpee Box Jump Overs 1 Clean

“30/30 Chipper”30sec work – 30sec rest – 30 work – 30 rest; 2 sets of 30sec work each exercise For Total Reps: Overhead Plate Lunge (alt/stationary)

Deadlift E3MOM 10 – 10 – 5 – 15 *Going for 15rep max Team WOD 16min AMRAP:Partner 1 – 12/9 Calorie Row/Bike or 200m RunPartner 2 –

Squat Snatch Build-Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 “Tax Collector Cindy & the IRS” by DB 20min AMRAP: 1

“Aerobic Annie” by DB For Time: (30min cap) 500m Row/Run or 1.2k Bike50 Double Unders50 Military Anchored Sit-up RX+50 GHD Sit-ups 400m Run/Row or 1km Bike40 Double Unders40 Military Anchored Sit-ups

HERO WOD “TOMMY V” For Time: (40min cap)21 Thrusters 115/75lbs MRX 85/60lbs12 Rope Climbs 15′ MRX 12 to 10′ or 9 to 15′15 Thrusters9 Rope Climbs 15′ MRX

Run/Row 400m or 1k BikeE4MOM x 16min (score is slowest time of the 4) 3 Rounds For Time: (21min cap)400m Row/Run or 1k Bike10 Burpee Chest to Bar Pull-Ups RX+ Burpee

Overhead Squats E3MOM 10 – 10 – 5 – 15 Going for 15rep max 12min AMRAP: 8 One Arm Dumbbell Snatch (arm 1)8 One ARM

Bench Press “Pick-em & Hold-em” by DB E3MOM 10 – 10 – 10 – 10 “Peppermint Patty Cake” by DB For Time: (22min cap) Buy-in52 Patty Cake

Row/Bike 15/12 Calorie or 200m RunE3MOM x 12min (score is slowest time of the 4) 4 Rounds For Time: (16min cap) 15/12 Calorie Row/Bike or 200m Run 5 Wall Walks or 10 Handstand

“TeamMate LumberJack 20” For Time: (30min cap) Partner A ROW 200m / Partner B Run 200m 20 Alternating Deadlifts 275/185lbs MRX225/155 Partner A Run 200m / Partner B ROW 200m20

Sumo Deadlift E3MOM 10 – 10 – 5 – 15 Going for 15rep max MainSite WOD RX+ 7min AMRAP: 10 Sumo Deadlift High Pulls 115/75lbs RX+135/95

Happy Easter! Recovery and Rest Closed

10min AMRAP of OPT “Flight Simulator” 5 Unbroken Double Uners – 10 Unbroken Double Unders15 Unbroken Double Unders – 20 Unbroken Double Unders25 Unbroken Double

HERO WOD “TOM” 25min AMRAP: 7 Muscle-ups (ring) MRX (ring or bar) 11 Thrusters 155/105 MRX 115/75lbs 14 Toes to Bar HERO WOD TOM As

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