Workout, Happening, and Updates at CROSSFIT HUNTSVILLE
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Friday, June 20 2025
“Summer Solstice Chipper” by DB For Time: (35min cap) 21 Deadlifts 95/65 RX+115/75 MRX 75/55 21 Hand Release Push-Ups MRX Push-Ups 21 American Kettlebell Swings
Thursday, June 19 2025
Juneteenth 1865m Row For Time: (10min cap) Rest 2min From Time Cap For Time: (19min cap) 19 Front Squats 95/65 RX+115/75 MRX 75/55lbs 19 Box
Wednesday, June 18 2025
Team WOD #1 5min AMRAP: – Max Calorie Row ** athletes must switch out every 12/10 calories** Rest 3min Team WOD #2 18min AMRAP: P1
Tuesday, June 17 2025
15 minutes to achieve a 20RM Front Squat MainSite WOD 5 x 3min AMRAP: 200m Run with a Wallball 20/14 MRX 20/10 Max reps Wallball
Monday, June 16 2025
“Fatherly Love!” by DB For Time: (36min cap) 800m Run/Row or 2k Bike 25 Hang Snatch 95/65lbs RX+115/75 MRX 75/55 25 Pull-Ups RX+ Chest to
Saturday, June 14 2025
HERO WOD “WHITTEN” 5 Rounds For Time: (45min cap) 22 Kettlebell Swings 70/55lbs MRX 55/35 22 Box Jumps 24/20″ MRX 20/18” Step-ups 400m Run 22
Friday, June 13 2025
CrossFit Community Cup WOD 2 AMRAP following the Interval of: 2 min of work – 1min Rest 2 min of work – 1min Rest 2
Thursday, June 12 2025
Clean & Jerk Build-up — E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 For Time: (15min cap) 200m Run/Row
Wednesday, June 11 2025
CrossFit Community Cup WOD 1 20min AMRAP: 12-15 Box Step Overs/Jump Overs 9-10 Dumbbell Snatch 3-5 Hand Release Push-ups/Handstand Push-ups *Competition Tiers: Rookie & Novice:
Tuesday, June 10 2025
Deadlift Build Up 5×5 — E3MOM Team WOD 18min AMRAP: 24 Deadlifts (alternating, 12ea) P1 & P2 18 Over the Bar Burpee (alt, 9ea) P1
Monday, June 9 2025
CrossFit Community Cup — WOD 3 In 20 minutes, establish: -1 Rep Max Front Squat -1 Rep Max Hang Power Clean * All Competition Tiers
Sunday, June 8 2025
“Runner’s Mile vs Lifter’s Mile” by DB For Time: (40min cap) 400m Run Rest 1min 200m Run Rest 1min 400m Run Rest 1min 200m Run
Saturday, June 7 2025
Run/Row 800m or 2k Bike x 12min — E6MOM (score is slowest time of the 2) 10min AMRAP: Buy-in = 800m Run /Row or 2k
Friday, June 6 2025
“D-Day” by DB For Time: (44min cap) 1900m Row or Run to the Beach 44 Over the Bunker (bar) Burpees 19 Deadman Drags (Deadlifts) 10
Thursday, June 5 2025
Team WOD “Two Steppin” by DB For Time: (27min cap) P1: RUN 200m – P2: 11 Kettlebell Goblet Step-Ups P2: RUN 200m – P1: 11
Wednesday, June 4 2025
15min to Achieve : 20 RM Bench Press 14min AMRAP: 7 Sumo Deadlifts 14 Over the Bar Burpees 7 Deadlifts 14 Wallball Sit-ups or Toes
Tuesday, June 3 2025
Push Press & Split Jerks — E2MOM = 16min 7 Push Press @75% – Split Jerk 4 reps 6 Push Press @80% – Split Jerk
Monday, June 2 2025
15min to Achieve: 20 RM Back Squat For Time: (18min cap) 400m Run /Row or 1k Bike Then: 2 – 4 – 6 – 8
Sunday, June 1 2025
”NORTHRUP” For Time: (30min cap) Buy In: 26 Dumbbell Step-Ups 50/35lb, 24/20″ MRX 35/20, 20/18″ then, 3 rounds of: 17 Power Cleans 95/65 MRX 65/35
Saturday, May 31 2025
30min AMRAP: 50 Air Squats to a wallball 5 Chest to Bar RX+ 5 Muscle-Ups (Ring or Bar) MRX Pull-ups 30 Kettlebell Swings 15 Kettlebell
Friday, May 30 2025
CrossFit Age Group Semifinals 2025 Event 2 For Time: (20min cap) 75/60 calorie row 21 shoulder to overhead, weight 1 75/60 calorie row 15 shoulder
Thursday, May 29 2025
Sumo-Dead Lift Build Up — E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 “Sumo Annie” by DB For Time:
Wednesday, May 28 2025
In 15min Build-up to 1RM Ground to Overhead *Can be Clean & Jerk or Snatch; Power or Squat* SQT 3 Rounds For Time: (12min cap)
Tuesday, May 27 2025
“Mass Confusion” by DB For Time: (30min cap) 200m Row/Run or 0.5k Bike 40 Deadlifts 135/95 MRX 95/65 75 Wallballs 20/14lbs to 10/9’ MRX 20/10lbs
Monday, May 26 2025
Recovery and Rest Closed Enjoy Memorial Day We are closed today and tomorrow in observance of Memorial Day. Have a safe and fun holiday!
Sunday, May 25 2025
Recovery and Rest Closed Enjoy Memorial Day Weekend We are closed today and tomorrow in observance of Memorial Day. Have a safe and fun holiday!
Saturday, May 24 2025
HERO WOD “MURPH” For Time: 1 Mile Run RX+ 20/14lb Weight Vest 100 Pull-Ups RX+ 20/14lb Weight Vest 200 Push-ups RX+ 20/14lb Weight Vest 300
Friday, May 23 2025
15 minutes of instruction, skill work and practice on Bar Muscle-Ups CrossFit Age Group SemiFinals Event 1 2025 10min AMRAP: 1 Clean 1 Bar Muscle-Up
Thursday, May 22 2025
Team WOD #1 (10 min cap) 2000m Row or 5k Bike For Time (Rules =P1 / P2 must switch every 250m for Row and 0.5k
Wednesday, May 21 2025
Strict Press — E3MOM 8 @ 70% – 7 @ 75% – 6 @ 80% – 5 @ 85% – Max Reps @ 70% For
Tuesday, May 20 2025
Hang Snatch Build Up — E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 16min AMRAP: 8 Power Snatch 115/75
Monday, May 19 2025
Back Squat — E3MOM 8 @ 70% – 7 @ 75% – 6 @ 80% – 5 @ 85% – Max Reps @ 70% 3
Sunday, May 18 2025
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 *compare to May
Saturday, May 17 2025
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 115/75
Friday, May 16 2025
Overhead Squats & Overhead Lunges (stationary) — E2MOM 7 Overhead Squats – 8 Overhead Lunges 5 Overhead Squats – 6 Overhead Lunges 3 Overhead Squats
Thursday, May 15 2025
“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
Wednesday, May 14 2025
Bench Press — E3MOM 8 @ 70% – 7 @ 75% – 6 @ 80% – 5 @ 85% – Max Reps @ 70% 3min
Tuesday, May 13 2025
Team Row or Bike Races For Time: (P1) 30/25 Calories – (P2) 30/25 Calories – (P1) 25/20 Calories – (P2) 25/20 Calories – (P1) 20/15
Monday, May 12 2025
17min AMRAP: 7 Magnificienct Muscle-ups MRX Burpee Pull-ups 10 Notorious Hang Cleans 7 Peppermint Push Press 10 Surgical Kettlebell Step-ups Barbell = 155/105lbs RX+185/125 MRX
Saturday, May 10 2025
“Mother May I ?” by DB For Time: (30min cap) 200m Run/Row or 0.5k Bike 10 Hang Squat Cleans 115/75 RX+135/95 MRX 75/55 10 Shoulder
Friday, May 9 2025
Snatch Build Up — E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 CrossFit Age Group SemiFinals Event 5 2025
Thursday, May 8 2025
Deadlift Build Up — E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 4 Rounds For Time: (16min cap) 6
Wednesday, May 7 2025
Split Jerk Build Up — E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 20min AMRAP: 50 Doubles or Crossovers
Tuesday, May 6 2025
Front Squat — E3MOM 8 @ 70% – 7 @ 75% – 6 @ 80% – 5 @ 85% – Max Reps @ 70% 3
Monday, May 5 2025
“CINCO De Mayo” by DB 5min AMRAP: 5 Hand Release Push-ups MRX Push-Ups 5 Hang Split Cleans (alt ft) 95/65lbs RX+115/75 MRX 75/55 -5 Shoulder
Sunday, May 4 2025
“Jedi Jammin” by DB 2 Rounds For Time: (30min cap) 1000m HyperSpace Run/Row or 2.5k HyperBike 50 Light Saber Swings 40 Death Star Doubles 30
Saturday, May 3 2025
13min AMRAP: 13 Calorie Row/Bike or 200m Run 9 Strict Pull-ups RX+ Strict Chest to Bar MRX Ring Rows 13 Strict Press 95/65lbs RX+115/75 MRX
Friday, May 2 2025
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/
Thursday, May 1 2025
Bench Press Build Up — E3MOM 10 – 8 – 6 – 3 – 1 For Time Alternating Reps of: (21min cap) 10 – 9
Wednesday, April 30 2025
Hang Snatch “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick
Tuesday, April 29 2025
Sumo-Dead “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick it
Monday, April 28 2025
Strict Press “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick
Sunday, April 27 2025
HERO WOD “ALEXANDER” 5 Rounds For Time: (25min cap) 31 Back Squats 135/95lbs MRX 95/65lbs 12 Power Cleans 185/125 MRX 125/85lbs **No Rack, Athlete responsible
Saturday, April 26 2025
Run/Row 400m or 1k Bike — E4MOM x 12min *score is slowest time of the 3 30min AMRAP: 10 Calorie Row/Bike or 200m Run or
Friday, April 25 2025
Front Squat “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick
Thursday, April 24 2025
DeadLift “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick it
Wednesday, April 23 2025
Bench Press “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick
Tuesday, April 22 2025
Hang Clean “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick
Monday, April 21 2025
Back Squat “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick
Sunday, April 20 2025
All classes cancelled today in observance of Easter. Have a wonderful Sunday!
Saturday, April 19 2025
10min AMRAP of OPT “Flight Simulator” 5 unbroken Doubles – 10 unbroken Doubles – 15 unbroken Doubles – 20 unbroken Doubles – 25 unbroken Doubles
Friday, April 18 2025
*One Attempt Max KBS (American)non-stop/ unbroken 40 / 32 / 28 / 24 / 16 / 12kgs *Athletes Choose your Load* *compare to Apr 20,
Thursday, April 17 2025
“KB & DB Tabata Time” by DB For Max Reps of Each Exercise: Dumbbell Snatch Right Arm Rest 1 minute/rotate Dumbbell Left Arm Thrusters Rest
Wednesday, April 16 2025
Clean Build-Up — E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 CrossFit SemiFinals Event 4 2024 (RX+) For Time:
Tuesday, April 15 2025
Squat Snatch Build-Up — E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 “Tax Collector Cindy & the IRS” by
Monday, April 14 2025
SumoDeadlift — E3MOM 7-10@70% – 6-9@75% – 4-6@80% – Max Reps 85% – Max Reps 70% For Time: (18min cap) 800m Run/Row or 2k Bike
Sunday, April 13 2025
Run/Row 600m or 1.5k Bike — E4MOM x 12min (score is slowest time of the 3) “Peppermint Patty Cake” by DB For Time: (22min cap)
Saturday, April 12 2025
Roxanne Song Warm-up. Every-time they say Roxanne perform a Burpee. For Time: (24min cap) 400m Run/Row or 1k Bike 20 Overhead Squats 95/65 RX+135/95 MRX
Friday, April 11 2025
Power Snatch to Hang Snatch Build-up — E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 5 Rounds For Time:
Thursday, April 10 2025
Clean & Jerk Build-up — E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 “Choked Up” by DB For Time:
Wednesday, April 9 2025
“TeamMate LumberJack 20” For Time: (30min cap) P1: 200m ROW. P2: 200m RUN 20 Alternating Deadlifts 275/185. MRX 225/155 P1: 200m RUN. P2: 200m ROW
Tuesday, April 8 2025
Front Squat — E3MOM 7-10 @70% – 6-9 @75% – 4-6 @80% – Max Reps 85% – Max Reps 70% “Dumbbell Daze” by DB 18min
Monday, April 7 2025
Bench Press — E3MOM 7-10 @70% – 6-9 @75% – 4-6 @80% – Max Reps 85% – Max Reps 70% Continuous Running Clock For Max
Sunday, April 6 2025
HERO WOD “TOM” 25min AMRAP: 7 Muscle-ups (ring) MRX (ring or bar) 11 Thrusters 155/105 MRX 115/75lbs 14 Toes to Bar *compare to Apr 7,
Saturday, April 5 2025
Run/Row 400m or 1k Bike x 3 times — E3MOM (score is slowest time) REST 3min Start WOD 3 Rounds For Time: (18min cap) 12
Friday, April 4 2025
Clean Build Up — E2MOM 8 Hang Power Cleans – 4 Hang Squat Cleans -6 Hang Power Cleans – 3 Hang Squat Cleans -3 Hang
Thursday, April 3 2025
Deadlift — E3MOM 7-10 @ 70% – 6-9 @75% – 4-6 @80% – Max Reps 85% – Max Reps 70% 2 Rounds For Time: (18min
Wednesday, April 2 2025
“Puzzled” by DB For Time: (40min cap) 33 Deadlifts 115/75 RX+135/95 MRX 95/65 200m Run/Row or 0.5k Bike 22 Shoulder to Overhead 55 Double Unders
Tuesday, April 1 2025
Shoulder to Overhead Build Up — E2MOM 9 – 7 – 7 – 4 – 2 – 1 “Apriles Stulti” by DB 6 Rounds For
Monday, March 31 2025
Back Squat Build-up — E2MOM 10 – 8 – 6 – 4 – 2 – 1 “Team DB Cindy” 20min AMRAP: 5 Pull-ups RX+ Chest
Sunday, March 30 2025
HERO WOD “MARSTON” 20min AMRAP: 1 Deadlift 405/265lbs MRX 315/215 10 Toes to Bar 15 Bar Facing Burpees *compare to June 9 2024; May 15
Saturday, March 29 2025
For Time: (30min cap) 1000m Run/Row or 2.5k Bike 100 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 100 Pull-Ups RX+ Chest to Bar MRX Ring Rows
Friday, March 28 2025
Clean & Jerk 3rep TnG Build Up — E2MOM x 14min **Building Up to a 3RM TnG* Main Site Benchmark WOD “Grettel” 10 Rounds For
Thursday, March 27 2025
Main Site Benchmark WOD “Ellen” 3 Rounds For Time: (20min cap) 20 Burpees 21 Dumbbell Snatches (1xDB) 50/35lbs MRX 35/20lbs 12 Dumbbell Thrusters (2xDB) 50/35lbs
Wednesday, March 26 2025
Bench Press (15min with rests) 1min AMRAP: (Partner 1) 115/75 or 95/65lb or 75/55 Rest 1min /Switch 1min AMRAP: (Partner 2) Rest 1min /Switch/Add Weight*
Tuesday, March 25 2025
Strict Press Build Up — E2MOM 10 – 8 – 6 – 4 – 2 – 1 6min AMRAP: 6 Hang Cleans 9 Handstand Push-Ups
Monday, March 24 2025
Hang Power Snatch — EMOM 3 – 3 – 3 Rest 2min/Adjust Weights Push Press — EMOM 2 – 2 – 2 Rest 2min/Adjust Weights
Sunday, March 23 2025
“Trusty Tabata” by DB For Total Reps: Deadlift 165/115 RX+185/125 MRX 135/95lbs REST 1min Box Jump Overs 24/20″ RX+30/24 MRX 20/18” REST 1min Hand Release
Saturday, March 22 2025
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
Friday, March 21 2025
Hang Snatch Build Up — E2MOM 5 – 4 – 3 – 2 – 1 – 1 Team WOD For Time: (25min cap) 200 Double
Thursday, March 20 2025
E2MOM for 5 Rounds = 200m Run *Slowest 200m is score* REST 5min “50/50 Chipper” by DB For Total Reps: 1min Kettlebell Swings Rest 1min
Wednesday, March 19 2025
Overhead Squat Build Up — E2MOM 10 – 8 – 6 – 4 – 2 – 1 Main Site Benchmark WOD “NANCY” 5 Rounds For
Tuesday, March 18 2025
“Hang, Bang, Hungover” by DB 8min AMRAP: Buy In: 800m Run/Row or 2k Bike – 8 Hang Power Snatch -16 Wallball Sit-ups 20/14lbs MRX 20/10lbs
Monday, March 17 2025
CrossFit Open WOD 25.3 OR “CINDY” 20min AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats
Sunday, March 16 2025
HERO WOD “JT” 21-15-9 Rounds For Time: (18min cap) Handstand Push-Ups MRX 2/4″ Rise Ring Dips MRX Bar Dips Push-Ups *Compare to Mar 24, 2024;
Saturday, March 15 2025
“The Feast of Saint Patrick” by DB For Time: (38min cap) 800m Gaelic Get Away Run 17 Green Goblet Squats (Kettlebell) 17 Irish Kettlebell Swings
Friday, March 14 2025
CrossFit Open WOD 25.3 For time: (20min time cap) 5 wall walks50-calorie row5 wall walks25 deadlifts5 wall walks25 cleans5 wall walks25 snatches5 wall walks50-calorie row