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

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