“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

Bench Press E3MOM 5 sets x 5 reps 5 Rounds For Time: (22min cap) 200m Run / Row or 0.5k Bike 10 Left Arm Dumbbell Push-ups (Left hand

“Waning Days” by DB 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps for

For Time: (35min cap)1200m Run / Row or 3k Bike40 Left Arm Dumbbell Shoulder to Overhead 50/35lbs MRX 35/2040 Pull-ups MRX Ring Rows40 Right Arm Dumbbell Shoulder to

Squat Snatch E2MOM 2 – 2 – 2 – 2 – 2 – 2 – 2 Mainsite WOD For Time: (21min cap)21 Squat Snatch 95/65 MRX

Team WOD 10min Synchronized AMRAP: Partner 1 Row 200m (switch each rd) Partner 2 Run 200m or 0.5km Bike Partner 1 & 2 = 15

THANK YOU CrossFit Huntsville for showing your amazing support for our 2022 Barbells for Boobs fundraiser! Together, you all raised $11,541! WAY TO GO and

JASON vs. FREDDY 2 by DB “JASON” 13min AMRAP:Buy-in Trick of 1000m Row / 2.5km Bike Then 13 Sumo Deadlift High Pull 95/65 MRX 75/55

Snatch Cluster Build Up E2MOM x 14min *1 Snatch to 1 Hang Snatch* “KettleBell Killed the CrossFit Star” by DB For Time: (16min cap) 13 Kettlebell

For Time: (25min cap)200m Run/Row or 0.5k Bike21 Thrusters 95/65 RX+ 115/75 MRX 75/55 21 Chest to Bar Pull-Ups RX+ Muscle Ups (bar or ring) MRX Pull-ups 400m

Hang Power Clean Build Up E3MOM 20 – 15 – 10 – 5 – 1 1min AMRAP: 10 Hang Power Clean Max Box Jumps/Step-ups Rest

Bench Press Build Up E3MOM 20 – 15 – 10 – 5 – 1 3 Rounds For Time: (24min cap) 800m Run/Row or 2k Bike 21 Deadlifts 225/155

Overhead Squat Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 “Double Under Daze” by DB 2min AMRAP:

“Tricky Tabata” by DBFor Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 40/32/24/20/12kgs Rest 2 minute/rotate Tabata Push Press 55/45 75/55 95/65 115/75 Rest

“GRACE”For Time: (10min cap) 30 Clean & Jerks 135/95lbs MRX 95/65 (ground to shoulder to overhead) REST 5min “Grace on the GO” by DB For Time:

Clean Build Up E2MOM 5 – 3 – 2 – 1 – 1 CrossFit Games WOD (RX+) “Awful Annie” For Time: (20min cap) 50 – 40

Run/Row 600m or 1.5k Bike x 12min E4MOM (score is slowest time of the 3) REST 4min Start WOD For Time: (18min cap) 600m Run/Row or 1.5k Bike 50 Sumo

Hang Squat Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 “Right Jab” by DB 6min AMRAP:

Power Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 “Team HERO WOD” LAURA 21min AMRAP: 30

Strict Press Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 12min AMRAP: 48 Double Unders12/10 Barbell Push-Ups

Run/Row 200m or 0.5k Bike x 10min E2MOM (score is slowest time of the 5) REST 2min Start WOD For Time: (13min cap) 200m Run/Row or 0.5k Bike 50 Pull-ups

For Max Load E2MOM x 14min1 Clean (power or squat) to1 Front Squat to1 Shoulder to Overhead *a squat clean does not count as the

“MAXTON” (RX+) 13 Rounds For Time: (50min cap) 8 Strict Pull-Ups RX+Strict w/ Weight Vest MRX Pull-up 26 Box Step-ups 24/20” RX+24/20”w/ Weight vest21 Burpees RX+w/

30min AMRAP: 30/24 Calorie Row/Bike or 600m Run15 Wallball Shots 20/14lbs to 10/9′ MRX 20/10lbs to 9′ 15 Toes to Bar15 Power Snatch 95/65 RX+115/75 MRX 75/55

Deadlift Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 4 Rounds For Time: (20min cap)200m Run/Row or 0.5k Bike9 Deadlifts

“Brothers in Arms” by DB 20min AMRAP: 2 Muscle-Ups (Ring) MRX Burpee C2B 4 HSPU MRX Hand Release Push-Ups 8 KBS 24/16kgs RX+32/24 MRX 20/12kg

Back Squat Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 2 Rounds For Time: (16min cap) 16 Calorie

For Time: (5min hard cap) 50 Calorie Row or50 Calorie Bike or600m Run REST 2min from Hard Cap 13min AMRAP: 30 Double Unders10 Left Arm Dumbbell Snatch 50/35lbs

“The Christopher Columbus Chipper” For Time: (30min cap)14 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/55 14 Hang Power Snatch14 Overhead Squats14 Barbell Push-Ups500m Nina

CROSSFIT LINCHPIN TEST 9 5 Rounds For Time: (20min cap)50ft Handstand Walk MRX 5 Wall Walks 5 Squat Cleans 225/155 MRX 155/105 *compare to Oct 20,

Benchmark WOD “NICOLE” 20min AMRAP: Run 400meters Max Rep Pull-Ups (once you come off bar have to run 400m) Score is total Pull-ups completed in 20min

Team WODs: In 2 Athlete teams WOD #1 2000m Row or 5k Bike For Time (Rules = Athletes must switch every 250m for Row and 0.5k for

Front Squat Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 10min AMRAP: 1 Squat Clean2 Hang Squat

Bench Press Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 2 Rounds For Time: (12min cap) 100 Doubles or 400m

Hang Power Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 15min AMRAP: 21/19 Calorie Row/Bike or 300m Run15

“Barbell Barbara” by DB4 rounds for time of: (40min cap) 5 Hang Squat Cleans 135/95 MRX 95/65 20 Pull-ups MRX Ring Rows5 Power Cleans30 Push-ups 5

WOD 30 Muscle-ups for Time: (bar or ring) OR “TYLER” 5 Rounds For Time: (35min cap)7 Muscle-ups21 Sumo Deadlift High Pull 95/65 MRX 75/55 *compare

“Getty Up & Grace” by DB For Time: (25min cap) 8 Clean & Jerks 135/95 RX+165/115 MRX 95/65 800m Run/Row/ 2k Bike 6 Clean & Jerks600m

Overhead Lunge (alt legs) E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 9min AMRAP: 48 Double Unders or 18 Box Jumps 24/20” 12 Overhead Lunges (alt

One Attempt Max Kettlebell Swings (American) 8min cap non-stop/unbroken 40 / 32 / 28 / 24 / 16 / 12kgs *Athletes Chooses Load, can be

Push Press E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 3 Rounds For Time: (16min cap)9 Handstand Push-Ups or Push Press RX+ Strict MRX

Power Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 MainSite WOD (RX+) 6min AMRAP: 12 Power

“TAYLOR” 4 Rounds For Time: (20min cap) 400m Run 5 Burpee Muscle-Ups**Wear a 20/14lb Vest if able** U.S. Army Specialist David Wayne Taylor, 20, of Dixon,

4 Rounds For Time: (36min cap)16 Hang Snatch 95/65 RX+115/75 MRX 75/55 12/9 Barbell Push-ups MRX Push-ups24 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/10 600m Run

Weighted Pull-Ups & Muscle-Ups E2MOM 5 to 8 Strict Weighted Pull-Ups (bar or rings) 4 to 7 Strict Chest to Bar Pull-Ups (bar or rings)3 to 9 Muscle-Ups (bar or rings)3

Howard’s 75th – 3/4 Century Birthday WOD! 1 AMRAP for each quarter century, and 1 to grow on! 9min AMRAP: Buy In: 75 Double Unders MRX

Jerk (any style) Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 20min AMRAP: 15/12 Calorie Row/Bike or 200m Run10

Photo Credit: RJ Photography Power Clean & Hang Split Clean Build-up E2MOM 6 Power Cleans – 5 Hang Split Cleans 4 Power Cleans – 3

Back Squat E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* Mainsite WOD (RX+) Five 3min Rounds of: 10 Front Squats 135/95

Air Force Birthday “JAG 28” For Time: (30min cap) Run 800 meters 28 Kettlebell Swings 32/24kgs MRX 24/16kgs28 Strict Pull-ups MRX Ring Rows28 Kettlebell Hang Clean

Photo credit: RJ Photography For Time: (8min cap)1000m Row for LeaderBoard!* or 800m Run for LeaderBoard!* or 2.5km Bike 18min AMRAP: 18 Dumbbell Snatch (alt arm) 18 WallBall

Deadlift E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 12min AMRAP: 60 Double Unders or 10 Calorie Row/Bike6 Wall Walks RX+ 50ft Handstand

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

12min EMOM Death by Muscle Ups to Chest to Bar to Pull-Ups Challenge Minute 1 = 1 Muscle Ups (bar or ring) Minute 2 = 2 Muscle

Bench Press E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 3 Rounds For Time: (20min cap) 5 Over Bar Burpee 10 Barbell

Photo credit: RJ Photography Squat Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 MainSite WOD (RX+)

CrossFit Main Site New Benchmark WOD “Barbara Ann” 5 Rounds For Time: (40min cap) 20 Handstand Push-Ups MRX 2/4” rise 30 Deadlifts 135/95 MRX 95/65 40

5 Rounds For Time: (25min cap) 500m Run/Row or 1.2k Bike 5 Burpee Chest to Bar RX+Burpee Bar Muscle Ups MRX Chest to Bar 10 Hang Squat Cleans

Strict Press E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 5min AMRAP: 10 Handstand Push-Ups or 10 Shoulder to Overhead 155/115 MRX 115/75

“Team Fast Fifties” by DB For Time: (40min cap) 50 Kettlebell Swings (synchronized) 24/16kgs RX+ 32/24 MRX 20/12 50 Box Jumps Overs (alternating) 24/20″ RX+ 30/24″ MRX 20/18″ 50 Pull-ups

Photo credit: RJ Photography Sumo Deadlift E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 3 Rounds For Time: (16min cap)14 Sumo Deadlift

“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 Clean100m Run 7 Push Press

“Saved by the Barbell” by CF HQ 3 Rounds For Max Reps of: Minute 1 = Burpees (to a plate)Minute 2 = WallBall Shots 20/14

“TAMA” For Time: (31min cap)800m One Arm Kettlebell Farmers Carry 32/24kgs MRX 24/16kgs31 Toes to Bar31 Push-Ups31 Front Squats 95/65 MRX 75/55400m One Arm Kettlebell Farmers

Run/Row 400m or 1k Bike x 3 times E3MOM (score is slowest time) REST 3min Start WOD For Time Alternating Reps of: (25min cap) 2 –

Overhead Squats E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 15min AMRAP: 25/20 Calorie Row/Bike or 400m Run15 Deadlifts 95/65 RX+115/75 MRX 75/55lbs

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

Congratulations to the newest members of our Black Shirt Club and Green Team who completed the skills test this past Sunday! Black Shirt Club: Back

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

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

CrossFit Games WOD 2008 5 Rounds For Time: (10min cap)5 Deadlifts 275/185lbs MRX 225/155 10 Burpees (jump, open hips, clap Overhead) Core Development 15 GHD Sit-ups15

CrossFit Games Master/Teens WOD 2015 “Long Chipper” For Time: (25min cap) 1000m Run 25 Power Cleans 135/95 MRX 95/65 25 Box Jump Overs 24/20″ MRX 20/18″

Bench Press Build Up E3MOM 10 – 10 – 10 – 10 – 10 2min AMRAP: 9/6 Barbell Push-Ups MRX Push-ups 11 Deadlifts Rest 2min

Squat Snatch Build Up E2MOM 7 – 6 – 5 – 4 – 3 – 2 – 1 CrossFit Games 2019 WOD 1 (RX+) First

Deadlift & Front Squat Build-up E2MOM 12 Deadlifts – 11 Front Squats 9 Deadlifts – 7 Front Squats 6 Deadlifts – 5 Front Squats 4

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

Classic CrossFit Games WOD 2007 & 2013 For Time: (21min cap) 1000m Row Then 5 Rounds of:25 Pull-Ups MRX Ring Rows 7 Push Jerks 135/95 MRX