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

HERO WOD “MAUPIN” 4 Rounds For Time: (45min cap)800m Run49 Push-Ups49 Sit-Ups Ab-mat unanchored 49 Air Squats U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of

15min to Establish: 3 RM Squat Snatch “Full Throttle” by DB 4 Rounds For Time: (18min cap) 40 Double Unders2 Squat Snatch 95/65 RX+135/95 MRX 75/55

15min Establish a 3 RM Bench Press Team WOD: For Time: (18min cap)P1 = Run 600m P2 = Row 600m/1.5k Bike P1 & P2 = 60

Deadlift Build Up E3MOM 12 – 8 – 6 – 3 – 3 CrossFit Games WOD 2020 “Damn Diane” (RX+)3 Rounds For Time: (21min cap) 15

Cluster Build Up = E3MOM x 52 Power Clean to 2 Hang Power Clean 15min AMRAP: 5 Power Cleans10 T2B5 Hang Power Cleans 15 Calorie

Thruster Build Up E3MOM 12 – 8 – 6 – 3 – 3 CrossFit Games LCQ #1 2022 (RX+) For Max Reps From 0 –

“CHRISTINE” 3 Rounds For Time: (20min cap)500m Row or 1.2k Bike12 Deadlifts Body Weight / 75% Body Weight21 Box Jumps/Step-ups 24/20″ MRX 20/18 *compare to Aug 9, 2020;

Benchmark WOD “NANCY” 5 Rounds For Time: (25min cap) 400m Run 15 Overhead Squats 95/65 MRX 75/55 **compare to Jul 30, 2020; Jun 25, 2018; Aug

Bench Press Build Up E3MOM 12 – 8 – 6 – 3 – 3 TEAM WOD 5min AMRAP: P1 – 200m Row or 0.5k Bike / P2

Cluster Build Up = E3MOM x 5 3 Power Snatch to 3 Hang Power Snatch 5 Rounds For Time: (25min cap) 12 Dumbbell Snatch (alt arms)

Back Squat Build Up E3MOM 12 – 8 – 6 – 3 – 3 “Double Duel” by DB 6min AMRAP: Row 1000m MRX Row 800m

“What Girl is It” by DB For Time: (35min cap) 200m Run15 Overhead Squats15 Toes to Bar250m Row15 Thrusters15 Pull-Ups400m Run15 Deadlifts15 Handstand Push-Ups MRX 2/4″

Cluster Build Up = E3MOM x 5 3 Push Press to 3 Split Jerk 4min AMRAP: 6 Shoulder to Overhead 135/95 RX+185/125 MRX 95/65lbs 6

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

Benchmark WOD “KELLY” 5 Rounds For Time: (45min cap) 400m Run 30 Box Jumps 24/20″ MRX 20/18”30 WallBall Shots 20/14lbs to 10′ MRX 20/10 to 9’

Hang Power Snatch Build Up E2MOM 10 – 8 – 6 – 5 – 4 – 3 – 3 2 Rounds For Time: (18min cap)30 Kettlebell

HERO WOD “CG-6535″ 4 Rounds For Time: (40min cap) 400m Run/Row 65 Air Squats35 Burpee Pull-ups MRX 35 Burpees / 35 Ring Row The tragic crash

Sumo-Deadlift Build Up E3MOM 12 – 8 – 6 – 3 – 3 9min AMRAP: 11 Sumo Deadlifts9 Toes to Bar or Wallball Sit-ups 20/14 MRX 20/10lbs11

Front Squat Build Up E3MOM 12 – 8 – 6 – 3 – 3 “AUGUSTUS” by DBFor Time: (20min cap) 800m Run/Row or 2k Bike27 Back Squats 135/95

“JACK” 20min AMRAP: 10 Push Press 115/80 MRX 95/65 10 Kettlebell Swings 24/16 MRX 20/1210 Box Jumps 24/20″ MRX 20/18 *compare to 9 Jul 17*

3 Rounds For Time: (30min cap)10 Over the Bar Burpees15 Overhead Squats 95/65 RX+135/95 MRX 75/55 30 Pull-ups RX+ Chest to Bar MRX Ring Rows

MainSite WOD (RX+) 45min AMRAP: 800m Run10 Deadlifts800m Run50 Sit-ups (Barbell anchored) *Barbell Weights = 255/175lbs RX+315/215 MRX 205/135 Stretching & Flexibility Development 1min Standing

Pause Strict Press E3MOM 5 sets X 5 reps (1sec Up, 2sec pause at Top, 3sec Down) Team WOD 4 Rounds For Time: (20min cap) Partner

Pause Back Squats E3MOM 5 sets X 5 reps (3sec Down, 2sec pause in Bottom, 1sec Up) EMOM Until Complete: (20min cap)5 Pull-Ups RX+ C2B MRX

**Tester For Time:** (5min cap) 48/40 Calorie Row/Bike or 800m Run Rest 5min – Set-up/Prep for WOD For Time: (20min cap) 12/10 Calorie Row/Bike or 200m Run 10 Dumbbell Snatch

Hang Power Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 “Arm Pump” by DB 13min AMRAP: 7 Sumo

“BIG Sexy” 5 Rounds For Time: (30min cap)6 Deadlifts 315/215lbs MRX 225/1556 Burpees5 Cleans 225/155 MRX 155/1055 Chest to Bar Pull-Ups4 Thrusters 155/105 MRX 115/754 Muscle-Ups

Congratulations to Brian and Rosemary on their wedding day! So excited to start their big day with a WOD in their honor! *********************************************************************** “I do,

Push Press Build Up E2MOM 10 – 8 – 6 – 5 – 3 – 1 MainSite WOD (RX+) For Time: (18min cap) 500m Row/Run or 1.2k Bike20

Pause Deadlifts E3MOM 5 sets X 5 reps (1sec Up, 2sec pause at Top, 3sec Down) Team WOD 16min AMRAP: Partner 1 – 11 Calorie

Pause Bench Press E3MOM 5 sets X 5 reps (3sec Down, 2sec pause in Bottom, 1sec Up) 20min AMRAP: 20 Wallball Shots 20/14 to 10/9’

Power Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 “Running and Rowing Power ELIZABETH” For Time: (25min cap) Run

Deadlift Build Up E3MOM 5 x 2 **Building Up to a 2RM* “250 Club” by DBFor Time: (15min cap) 100 Double Unders75 WallBall Shots 20/14lbs to

HERO WOD “NATE” 20min AMRAP: 2 Muscle-Ups (Ring) MRX Burpee Chest to Bar 4 Handstand Push-Ups MRX 2/4″ rise8 Kettlebell Swings 32/24kgs MRX 24/16kgs *Compare

4 Rounds For Time: (30min cap) 40 Calorie Row/Bike or 800m Run 20 Over the Bar Burpees10 Barbell Push-ups MRX Push-ups5 Power Snatch 135/95lbs RX+155/105 MRX 115/75 Grip

Hang Squat Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 MainSite WOD (RX+) 5 Rounds For Tim: (12min cap)15

“The Running Chipper” by DB For Time: (40min cap) 200m Run10 Muscle Ups Bar or Ring MRX Bupee Chest to Bar200m Run20 Kettlebell Goblet Squats400m Run30 WallBall Sit-Ups

Split Jerk Build Up 5×2 E3MOM **Building Up to a 2RM (alt legs)** 11min AMRAP 22 Dumbbell Snatch (alt arms) 50/35 MRX 35/20lbs 11 Box

Pause Front Squats E3MOM 5 sets X 5 reps (3sec Down, 2sec pause in Bottom, 1sec Up) 3 Sprint Rounds For Time: (18min cap) 16/14 Calorie

Strict Press & Push Press & Push Jerks Build Up E2MOM Strict Press 10 – Push Press 8 – Push Jerk 6 Strict Press 8

“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 (accumulate the

Cluster Build-Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 6 Deadlifts to4 Hang Clean (squat or power) to2 Shoulder to

Overhead Squat Build Up E2MOM 10 – 8 – 6 – 5 – 3 – 1 MainSite WOD (RX+) Five 2:30sec Rounds of: 400m RunMax

“Team Sumo MCGhee” by DB 30min AMRAP: Partner 1 = 5 Sumo Deadlifts *Slap Hands Partner 2 = 13 Push-Ups *Slap HandsPartner 1 = 9

Bench Press & Hang Power Snatch Build Up E2MOM 16 Bench Press – 8 Hang Power Snatch 12 Bench Press – 6 Hang Power Snatch 8

Happy Independence Weekend Recovery and Rest Closed ***************************************************************** We will be closed Sunday 7/3 and Monday 7/4 in observance of Independence Day. Have a safe

“ABBATE” For Time: (40min cap) 1 mile Run 21 Clean & Jerks 155/105lbs MRX 115/75 800m Run21 Clean & Jerks 155/105 MRX 115/751 mile Run **compare

MainSite WOD (RX+) 5 Rounds For Time: (20min cap) 20 Wallball Shots 10 Pull-ups RX+ Wallball Pull-ups MRX Ring Rows *Wallball Shots = 20/14lbs to 10/9’

Front Squats & Hang Squat Cleans Build-up E2MOM 6 Front Squats – 6 Hang Squat Cleans 3 Front Squats – 3 Hang Squat Cleans 1

Team WOD #1 8min AMRAP: 4 Kettlebell Sumo Deadlift High Pull 24/16kgs RX+32/24 MRX 20/12 6 Kettlebell Goblet Squats8 Russian Kettlebell Swings *One person works

MainSite WOD 12 – 9 – 6 Reps For Time: (21min cap) Deadlifts 315/205lbs MRX 225/145Ring Muscle-ups MRX Bar Muscle-ups Core & Grip Development 15 WallBall

Power Snatch & Hang Power Snatch Build-up E2MOM 6 Power Snatch – 6 Hang Power Snatch 3 Power Snatch – 3 Hang Power Snatch 1

“Reverse JACKIE” For Time: (15min cap)30 Pull-Ups MRX Ring Rows 50 Thrusters 45/35lbs 1000m Row *Compare to 28 Oct 20; 6 Oct 19; 3 Jun 18*

12min Barbell Build-up E2MOM 4 Sumo Deadlift High Pull to 4 Strict Press4 Hang Cleans to 4 Push Press 4 Front Squats to 4 Shoulder

“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

Deadlift & Sumo-Deadlift Build-up E2MOM 6 Deadlifts – 6 Sumo Deadlifts 3 Deadlifts – 3 Sumo Deadlifts 1 Deadlift – 1 Sumo Deadlift 10min AMRAP:

Strict Press & Overhead Squat Build-up E2MOM 6 Strict Press – 6 Overhead Squats 3 Strict Press – 3 Overhead Squats 1 Strict Press –

“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

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

Happy Father’s Day, CrossFit Huntsville! All classes canceled today.

Thruster Build Up E2MOM 10 – 8 – 6 – 5 – 3 – 1 “For Our Father!” by DB For Time: (15min cap) 400m Run

Push Press & Split Jerk Build-up E2MOM 6 Push Press – 6 Split Jerk 3 Push Press – 3 Split jerk 1 Push Press –

Front Squat & Back Squat Build-up E2MOM 6 Front Squats – 6 Back Squats 3 Front Squats – 3 Back Squats 1 Front Squat –

Team WOD #1 5min AMRAP:Max Calorie Row **athletes must switch out every 12/10 calories** Rest 3min Team WOD #2 20min AMRAP: Partner 1 – 12 Deadlifts

HERO WOD “WHITTEN” 5 Rounds For Time: (45min cap) 22 Kettlebell Swings 32/24 MRX 24/16 22 Box Jumps 24/20″ MRX 20/18” Step-ups 400m Run 22 Burpees

“Runner’s Mile vs Lifter’s Mile” by DB For Time: (40min cap) 400m Run – Rest 1 min 200m Run – Rest 1 min 400m Run –

“GI JANE” 100 Burpee Pull-Ups for Time “RAMBO” by DB100 Burpee Chest to Bar Pull-Ups for Time “GEN Patton” by DB50 Burpee Muscle-Ups for Time

2 Rounds For Time: (26min cap) 400m Run/Row or 1k Bike 50 Dumbbell Snatch (alt arms) 400m Run/Row or 1k Bike50 Dumbbell Thrusters (25ea arm) Dumbbells = 50/35lbs MRX 35/20lbs

Bench Press Build Up 5×10 E3MOM **Building Up to a 10RM** With a Continuously Running Clock For Max Reps: 0:00-2:00 – Run / Row 200m or Bike

Team WOD“Two Steppin” by DB For Time: (32min cap) Partner 1 RUN 200m – Partner 2 11 Kettlebell Goblet Step-Ups Partner 2 RUN 200m – Partner

Power Clean & Hang Power Clean Build-up E2MOM 6 Power Cleans – 6 Hang Power Cleans 3 Power Cleans – 3 Hang Power Cleans 1

Hang Power Snatch & Hang Squat Snatch Build-up E2MOM 6 Hang Power Snatch – 6 Hang Squat Snatch 3 Hang Power Snatch – 3 Hang

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

Snatch E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 Randisabelly:For Time: (15min cap) 30 Power Snatches 75/55lbs MRX 65/45 15

For Time: (27min cap) Buy-in: 800m Run or Row or 2k Bike 20 – 18 – 16 – 14 – 12 – 10 – 8 – 6

Deadlift Build Up E2MOM 10 – 8 – 6 – 5 – 3 – 1 8min AMRAP: 4 DeadLifts 315/215 RX+365/235 MRX 245/165 12 WallBall

Strict Press – Push Press – Push Jerk Build Up E2MOM 10 Strict Press – 8 Push Press – 6 Push Jerk 5 Strict Press

Bench Press Build Up E2MOM 10 – 8 – 6 – 5 – 3 – 1 3min AMRAP: 5 Bar or Ring Muscle Ups MRX

Front Squats & Lunges E2MOM 12 Front Squats – 8 Lunges 6 Front Squats – 4 Lunges 3 Front Squats – 2 Lunges *Lunges Front

******************************************************************* We will closed Sunday, May 29 and Monday, May 30 in observance of Memorial Day. ******************************************************************* Recovery and Rest Enjoy Memorial Day

******************************************************************* We will closed Sunday, May 29th and Monday, May 30th in observance of Memorial Day. ******************************************************************* Recovery and Rest 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 Weight Vest **Partition the pull-ups, push-ups,

Cluster Build-Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 3 Deadlifts to2 Hang Clean (squat or power) to1 Shoulder Overhead

For Time: (6min hard cap) 40 Calorie Row or40 Calorie Bike or600m Run REST 2min from Hard Cap For Time: (20min cap)20 Calorie Row/Bike or 300m Run20 Dumbbell Snatch (alt arms)

Split Push Press to Split Jerk E3MOM 5 Split Push Press to 4 Split Jerk 4 Split Push Press to 3 Split Jerk 3 Split

Back Squat Build-Up E3MOM 5 x 5 For Time: (20min cap)800m Run/Row or 2k Bike40 Back Squats 75/55lbs RX+95/65 MRX 55/35 600m Run/Row or 1.5k Bike30 Front Squats400m Run/Row or 1k Bike20

“Gymnasty XXX” by DB For Time: (40min cap) 10 Burpee Toes to Bar15 Knees to Elbows30 WallBall Sit-Ups 20/14lbs MRX 14/1015 Handstand Push-Ups RX+ Strict30 Dips

Power Clean Cluster EMOM x 6min ODD Min = 1 Hang Power Clean to 1 Power Clean EVEN Min = Rest / Add Weight **Build

HERO WOD “WALSH”4 Rounds For Time: (40min cap) 22 Burpee Pull-ups MRX 22 Ring Rows & 22 Burpees 22 Back Squats 185/125lbs MRX 115/75Run 200m with

Snatch (Power or Squat) Build Up E2MOM5 – 4 – 3 – 2 – 1 – 1- 1 “Snatching Annie” For Time: (20min cap) 50 Double

Deadlifts & Rope Climbs Build-up E2MOM 5 Deadlifts – 1 to 3 Rope Climbs 5 Deadlifts – 1 to 3 Rope Climbs 5 Deadlifts –

Narrow & Wide Grip Bench Press Build-up E2MOM 10 Narrow Bench – 8 Wide Bench 8 Narrow Bench – 6 Wide Bench 4 Narrow Bench –

Team WODs: In 2 Athlete teams (P1) (P2) WOD #1 “Aerobic Showdown” 2 Rounds For Time Row/Run or Bike of: (10min cap) (P1) 400m Row/Run/ 1k Bike (slap

Back & Front Squat Build-up E2MOM 10 Back Squats – 8 Front Squats 8 Back Squats – 6 Front Squats 4 Back Squats – 3