May 2024

Power Snatch & Hang Snatch E2MOM 6 Power Snatch – 6 Hang Snatch 4 Power Snatch – 4 Hang Snatch 2 Power Snatch – 2 Hang Snatch 1 Power Snatch – 1 Hang Snatch 17min AMRAP: 5 Power Snatch 115/75 RX+155/105 MRX 95/65 50 Double Unders or 20 Barbell Mogul Jumps 10 Hang Snatch 5 […]

Back & Front Squat Build-up E2MOM 10 Back Squats – 8 Front Squats 8 Back Squats – 6 Front Squats 4 Back Squats – 3 Front Squats 2 Back Squats – 1 Front Squat *Athletes can start with either* 3 Sprint Rounds For Time: (20min cap) 200m Run/Row or 0.5k Bike 15 Pull-up RX+ Chest

CrossFit Huntsville is so proud to have had over 60 athletes qualify for the Individual and Age Group Quarterfinals that took place in late April. These athletes’ Open performances placed them in the top percentage of athletes in their respective divisions, earning them a spot to compete against the very best in our sport. We

HERO WOD “McGHEE” 30min AMRAP: 5 Deadlifts 275/185lbs MRX 225/145 13 Push-ups 9 Box Jumps 24/20″ MRX 20/18″ Jump or 24/20 Step-Ups Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning,

HERO WOD “WALSH” 4 Rounds For Time: (40min cap) 22 Burpee Pull-ups MRX 22 Ring Rows & 22 Burpees 22 Back Squat 185/125lbs MRX 115/75 Run 200m with a 45/35lb plate Overhead MRX 25/15 U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, GA, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat

“Mass Confusion” by DB For Time: (30min cap) 200m Row/Run or 0.5k Bike 40 Deadlifts 135/95 MRX 95/65 75 Wallball Shots 20/14lbs to 10/9’ MRX 20/10lbs to 9’ 50 Pull-ups MRX Ring Rows 100 Doubles OR 50 barbell mogul jumps 30 Front Squats 800m Run/Row or 2k Bike 35 Kettlebell Swings 32/24kgs MRX 24/16 60

Team Row or Bike Races For Time: Partner 1 = 30/25 Calories – Partner 2 = 30/25 Calories Partner 1 = 25/20 Calories – Partner 2 = 25/20 Calories Partner 1 = 20/15 Calories – Partner 2 = 20/15 Calories Partner 1 = 15/12 Calories – Partner 2 = 15/12 Calories *Only one rower/bike per

Overhead Squat & Overhead Lunges (alt/stationary) E2MOM 7 Overhead Squats – 8 Overhead Lunges 5 Overhead Squats – 6 Overhead Lunges 3 Overhead Squats – 4 Overhead Lunges 1 Overhead Squat – 2 Overhead Lunges *Athletes can start with either* 14min AMRAP: 7 Overhead Squats 95/65 RX+115/75 MRX 75/55 7 Box Jump Overs 7 Overhead

Deadlift & Sumo Deadlift Build-up E2MOM 10 Deadlifts – 8 Sumo Deadlifts 8 Deadlifts – 6 Sumo Deadlifts 4 Deadlifts – 3 Sumo Deadlifts 2 Deadlifts – 1 Sumo Deadlift *Athletes can start with either* 2 Rounds For Time: (18min cap) 24/18 Calorie Row/Bike or 400m Run 9 Bar Facing Burpees 12 Sumo Deadlifts 18

16min to build up to a 10 rep Max Hang Clean 16min AMRAP: 6 Magnificienct Muscle-ups MRX Burpee Pull-up 10 Notorious Hang Cleans 6 Peppermint Push Press 10 Surgical Kettlebell Step-ups Barbell = 155/105lbs RX+185/125 MRX 95/65lbs Kettlebell = 24/16kgs RX+32/24 MRX 20/12kgs CFHSV Core 16 Challenge(straight thru no stop) 16 GHD Sit-ups 16 Hip