Workout, Happening, and Updates at CROSSFIT HUNTSVILLE
The Blog
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Saturday, April 16 2022
10min AMRAP of OPT “Flight Simulator” 5 Unbroken Double Unders – 10 Unbroken Double Unders 15 Unbroken Double Unders – 20 Unbroken Double Unders25 Unbroken
Friday, April 15 2022
For Time: (6min cap) 600m Row or600m Run or1.5km Bike 5 Rounds For Time: (20min cap)20 DumbBell Snatches (alt arms)2 Rope Climb 15′ RX+1 legless & 1 w/legs 15’
Thursday, April 14 2022
Squat Build Up E2MOM 8 Back Squats – 4 Front Squats 6 Back Squats – 3 Front Squats 3 Back Squats – 2 Front Squats
Wednesday, April 13 2022
Bench Press E3MOM “Pick-em & Hold-em” by DB 10 – 10 – 10 – 10 “Peppermint Patty Cake” by DB For Time: (21min cap) Buy-in52 Patty
Tuesday, April 12 2022
Overhead Build Up E2MOM 8 Push Press – 4 Split Jerks 6 Push Press – 3 Split Jerks 3 Push Press – 2 Split Jerks
Monday, April 11 2022
Deadlift Build Up E2MOM8 Sumo Deadlifts – 4 Deadlifts 6 Sumo Deadlifts – 3 Deadlifts 3 Sumo Deadlifts – 2 Deadlifts 1 Sumo Deadlifts –
Sunday, April 10 2022
“Anabolic Annie” by DB For Time: (30min cap) 50 Double Unders50 Wallball Sit-ups 20/14lbs MRX 20/105 Squat Snatch 135/95 MRX 95/65lbs 40 Double Unders40 Wallball Sit-ups4
Saturday, April 9 2022
10 Rounds For Time: (30min cap)10 Pull-Ups RX+ Strict Pull-ups MRX Ring Rows 5 Hang Cleans 135/95 RX+165/115 MRX 95/65 10/7 Barbell Push-Ups MRX Push-ups Core
Thursday, April 7 2022
Build Up E2MOM 8 Strict Press – 4 Push Jerk 6 Strict Press – 3 Push Jerk 3 Strict Press – 2 Push Jerk 1
Wednesday, April 6 2022
Clean Build Up E2MOM 8 Power Cleans – 4 Hang Squat Cleans 6 Power Cleans – 3 Hang Squat Cleans 3 Power Cleans – 2
Tuesday, April 5 2022
“TeamMate LumberJack 20” For Time: (30min cap) Partner A ROW 200m / Partner B Run 200m 20 Alternating Deadlifts 275/185lbs MRX225/155 Partner A Run 200m /
Monday, April 4 2022
Snatch Build Up E2MOM 8 Power Snatch – 4 Hang Squat Snatch 6 Power Snatch – 3 Hang Squat Snatch 3 Power Snatch – 2
Sunday, April 3 2022
HERO WOD “TERRY” For Time: (50min cap) 1 mile Run 100 Push-ups 100m Bear Crawl 1 mile Run100 Push-ups 100m Bear Crawl 1 mile Run *compare
Saturday, April 2 2022
Run/Row 400m or 1k Bike x 3 times E3MOM (score is slowest time) REST 3min then start WOD 3 Rounds For Time: (16min cap) 6 Over
Thursday, March 31 2022
“BodyWeight BlowOut” by DB 3 Rounds for Reps of: 1min Bodyweight Deadlifts1min Handstand Push-Ups MRX 2/4” rise or BW Shoulder to Overhead 1min Strict Pull-ups MRX Ring
Wednesday, March 30 2022
Deadlifts 4 Deadlifts EMOM x 3 min Rest 2min / add weight 2 Deadlifts EMOM x 3 min Rest 2min / add weight 1 Deadlifts
Tuesday, March 29 2022
Push Press / Jerks 4 Push Press / Jerks EMOM x 3 min Rest 2min / add weight 2 Push Press / Jerks EMOM x
Monday, March 28 2022
********************************************************************************************************************************************************************* Congratulations to our Individual Quarterfinal Athletes for an awesome weekend representing themselves and CrossFit Huntsville! ********************************************************************************************************************************************************************* Front Squats 4 Front Squats EMOM x 3
Sunday, March 27 2022
“Baloo’s Bare Necessities” by DB For Time: (20min cap) 10 Bear Complex 95/65 RX+ 135/95 MRX 75/55 100 Double Unders8 Bear Complex 115/75 RX+ 155/105 MRX
Saturday, March 26 2022
“ONE Mile Dual For Time” by DB For Time: (10min cap) 400m Row/Run – Rest 1min200m Run/Row – Rest 1min400m Row/Run – Rest 1min200m Run/Row –
Friday, March 25 2022
“Timed Chipper” by DBIn Front of a Clock Set for 39 minutes: 5min of – Row or Bike for Calories Rest 1min 4min of – Kettlebell Swings 24/16kgs RX+32/24
Thursday, March 24 2022
Pause Bench Press E3MOM 5 x 5 (3 second pause in bottom/on chest) Team WOD 3 Rounds For Time: (15min cap)Partner 1 – 200m Row Partner
Wednesday, March 23 2022
Power Snatch & Hang Power Snatch E2MOM 4 Power Snatch – 4 Hang Power Snatch 3 Power Snatch – 3 Hang Power Snatch 2 Power
Tuesday, March 22 2022
Differing Deadlifts Build Up E2MOM 10 Deadlifts – 10 Sumo Deadlifts10 Left Arm & 10 Right Arm Kettlebell Suitcase Deadlifts 5 Deadlifts – 5 Sumo
Monday, March 21 2022
Split Push Press & Split Jerk E2MOM 6 Split Push Press – 5 Split Jerks 4 Split Push Press – 3 Split Jerks 2 Split
Sunday, March 20 2022
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 2/4″ Rise1 Power Clean
Saturday, March 19 2022
For Time: (8min cap) 1000m Row or 800m Run or 2.5km Bike *compare to 22 Sep 21; 10 Oct 20* Six 3min Rounds: 400m Row/Run or 1k Bike15 Sumo Deadlift
Friday, March 18 2022
In 15min Establish a Weighted 1 rep Max Strict Pull-up/Chin-up1 rep Max Kipping Pull-up/Chin-up Max set of Strict Pull-ups unbroken MainSite WOD 3 Rounds For
Thursday, March 17 2022
“The Feast of Saint Patrick” by DB For Time: (38min cap) 800m Gaelic Get Away Run 17 Green Goblet Squats (Kettlebell) 17 Irish KB Swings =
Wednesday, March 16 2022
Bench Press E2MOM 5 – 15 – 3 – 2 – 10 – 1 – 1 13min AMRAP: 21/17 Calorie Row/ Bike or 400m Run15/13 Barbell Push-ups MRX
Tuesday, March 15 2022
Overhead Squat & Squat Snatch E2MOM 4 Overhead Squats – 4 Squat Snatch 3 Overhead Squats – 3 Squat Snatch 2 Overhead Squats – 2
Monday, March 14 2022
Athlete’s Choice: For Time: 40min cap) 600m Run, Row or 1.5K Bike 50 Deadlifts 95/65 RX+ 115/75 MRX 75/55 50 Air Squats 500m Run, Row or
Sunday, March 13 2022
HERO WOD “HAVANA” 25min AMRAP: 150 Double-Unders50 Push-ups15 Power Cleans 185/125 MRX 135/85lbs Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died
Saturday, March 12 2022
10 Rounds For Time: (40min cap)200m Row / Run or 0.5k Bike8 Over the Bar Burpees6 Deadlifts 115/75 RX+135/95 MRX 95/65 4 Hang Squat Cleans2 Shoulder to Overhead
Friday, March 11 2022
***DUE TO LOGISTICS, CLASSES MAY RUN APPROXIMATELY 10 MINUTES OVER*** OPEN WOD 22.3 For Time: (12 min cap) 21 Pull-Ups 55+ Jumping Chin-Over Bar Pull-Ups 42
Thursday, March 10 2022
Hang Power Snatch E2MOM 4 – 4 – 3 – 3 – 2 – 2 – 1 – 1 9min AMRAP: 18 Dumbbell Snatch (alt
Wednesday, March 9 2022
Push Press & Split Jerk E2MOM 4 Push Press – 4 Split Jerks 3 Push Press – 3 Split Jerks 2 Push Press – 2
Tuesday, March 8 2022
Back Squat & Front Squat = E3MOM 4 Back Squats – 4 Front Squats 3 Back Squat – 3 Front Squats 2 Back Squat –
Monday, March 7 2022
Athlete’s Choice: 12 minute AMRAP: Buy In: 800m run Then, 9 Barbell Push-Ups MRX Push-Ups 12 Hang Power Cleans 95/65 RX+ 135/95 MRX 75/55 48
Saturday, March 5 2022
“Wacked Out Helen” For Time: (30min cap) 800m Run 42 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 24 Pull-Ups400m Run21 Ketttlebell Swings 12 Pull-Ups 200m Run 11
Friday, March 4 2022
OPEN WOD 22.2 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of: Deadlifts 225/155 MRX 185/125 Teenagers 14-15 135/95 Bar Facing Burpees *Scaled ages 16-54: 135/95, step over bar *Scaled 55+:
Thursday, March 3 2022
“Bring Sally Up” Squats 135/95 115/80 95/65 or use a weight that you can do 20 reps unbroken *Start with bar on back; Song Plays – follow
Wednesday, March 2 2022
Hang Power Clean E2MOM 5 – 11 – 3 – 2 – 11 – 1 – 1 11min AMRAP: 200m Row/Run or 0.5k Bike11 Hang
Tuesday, March 1 2022
Bench Press & Sumo Deadlift E2MOM 4 Bench Press – 4 Sumo Deadlifts 3 Bench Press – 3 Sumo Deadlifts 2 Bench Press – 2
Sunday, February 27 2022
“BULGER” 10 Rounds For Time: (35min cap)Run 150 meters MRX 100 meters7 Chest to Bar Pull-ups MRX 7 Pull-Ups7 Front Squats 135/95lbs MRX 95/65 7 Handstand
Saturday, February 26 2022
“Where’s the BarBell?” by DB For Time: (35min cap) 800m Run/ROW or 2km Bike5 Ring Muscle-Ups MRX Chest to Bar Pull-ups25 WallBall Shots 20/14 to 10/9′ MRX 20/10
Friday, February 25 2022
OPEN WOD 22.1 Complete as many rounds as possible in 15 minutes of: 3 Wall Walks 12 Dumbbell Snatches 50/35 55+/Teens 14-15 35/20 15 Box
Thursday, February 24 2022
Team WOD 6 Rounds For Time: (20min cap)8 Synchronized Hang Power Snatch8 Alternating Over the Box Burpees RX 24” MRX 20” 16 Partner Passing Wallball Sit-ups
Wednesday, February 23 2022
Back Squat Build-up E2MOM 6 – 5 – 4 – 3 – 2 – 1 – 1 For Time: (20min cap) 400m Run/Row or 1k Bike 40 Pull-ups
Tuesday, February 22 2022
Clean & Jerk E2MOM (Build up) 3 – 2 – 2 – 1 – 1 – 1 – 1 – 1 “Bob the Builder” by
Monday, February 21 2022
Bench Press 15 min to achieve a 20 rep max Bench Press “Presidential Picks” by DB 5 Rounds For Time: (20min cap) 15 Box Jumps/Step-ups 24/20” or 10
Sunday, February 20 2022
“CrossFit Total” 15 minutes 3 attempts at the Squat 15 minutes 3 attempts at the Press 15 minutes 3 attempts at the Deadlift *The order
Saturday, February 19 2022
For Time: (30min cap)400m Run/Row or 1k Bike40 Thrusters 75/55lbs RX+95/65 MRX 45/35lbs 400m Run/Row or 1k Bike40 Over the Bar Burpees200m Run/Row or 0.5k Bike20 Thrusters200m Run/Row or 0.5k Bike20 Over the Bar
Friday, February 18 2022
Based On Open WOD 20.3 For Time: (*21min cap*)21 Deadlifts 225/155lbs MRX 185/125lbs21 Handstand Push-Ups MRX Double Dumbbell Push Press 35/20 15 Deadlifts15 Handstand Push-Ups MRX
Thursday, February 17 2022
Bench Press Build-up E2MOM 6 – 5 – 4 – 3 – 2 – 1 – 1 2min AMRAP: 12/10 Calorie Row/Bike or 200m Run*to Max Kettlebell
Wednesday, February 16 2022
Hang Squat Clean Build-up E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 10 Rounds For Time: (20min cap)2 Burpee Muscle-ups
Tuesday, February 15 2022
Open WOD 21.2 (repeat of 17.1) For Time: (20min cap) 10 DumbBell Snatches (alt arms) 50/35lbs MRX 35/20lbs15 Burpee Box Jump Overs 24/20” MRX 24/20″ (step-ups
Monday, February 14 2022
Valentine’s Day WOD! (Couples/Partners/Friends of 2 or Maybe 3) Complete the following for time: – 10 sets (5 each valentine alternating) of 5 Thrusters (one
Sunday, February 13 2022
HERO WOD “CAPOOT” For Time: (50min cap) 100 Push-ups 800m Run75 Push-ups1200m Run50 Push-ups1600m Run25 Push-ups2000m Run Officer James Lowell Capoot, of the Vallejo Police Department,
Saturday, February 12 2022
5 Rounds For Time: (30min cap) 21 Calorie Row/Bike or 300m Run 15 Pull-ups RX+ Chest to Bar MRX Ring Rows9 Deadlifts 275/175 RX+315/205 MRX 205/125 Rest 1min
Friday, February 11 2022
Open WOD 11.5 20min AMRAP: -5 Power Cleans 145/100lbs MRX 130/75lbs -10 T2B -15 WallBalls 20/14lbs 10/9’ MRX 20/10 9’ Core Development -1min GHD Sit-up
Thursday, February 10 2022
“DBs vs KBs” by DB 3 Rounds For Time: (25min cap) 15/12 Calorie Row/Bike10 Right Arm Dumbbell Snatch 50/35lbs MRX 35/20lbs 5 Over the Dumbbell Burpees10
Wednesday, February 9 2022
Strict Press Build-up E2MOM 6 – 5 – 4 – 3 – 2 – 1 -1 8min AMRAP: 40 Doubles4 Wall Walks8 Hand Release Push-ups
Tuesday, February 8 2022
Front Squat Build-up E2MOM 6 – 5 – 4 – 3 – 2 – 1 -1 For Time: (19min cap) 20 Air Squats 200m Run /
Monday, February 7 2022
Open WOD 13.2 10min AMRAP: 5 Shoulder to Overhead 115/75lbs MRX 95/5510 Deadlifts15 Box Jumps/Step-Ups 24/20” MRX 20” Workout 13.2 DB *Starts Immediately after 13.2* 8min
Sunday, February 6 2022
“Michael Loves Nicole” by DB 30min AMRAP: 800m Run / Row or 2k Bike50 Wallball Sit-Ups 20/14lbs MRX 20/10lbs50 Hip / Back ExtensionsMax Rep Pull-Ups MRX Max
Saturday, February 5 2022
6 Rounds For Time: (30min cap)24 Calorie Row / Bike or 400m Run MRX 75/55 18 Hang Power Snatch 95/65 RX+115/75 MRX 75/55 12 Barbell Push-ups MRX Push-ups
Friday, February 4 2022
Open WOD 15.3 RX and Teens 16-17 14min AMRAP: 7 Muscle-Ups (ring)50 WallBall Shots 20/14 to 10/9′ 100 Double Unders Open WOD 15.3 Masters 55+
Thursday, February 3 2022
Sumo-Deadlift Build-up E2MOM 6 – 5 – 4 – 3 – 2 – 1 -1 3 Rounds For Time: (19min cap)5 Sumo Deadlifts 315/205 RX+ 405/255
Wednesday, February 2 2022
Power Clean to Shoulder to Overhead Build-up E2MOM 6 – 5 – 4 – 3 – 2 – 1 – 1 “Punxsutawney Phil” by DB
Tuesday, February 1 2022
Team Row or Bike Races For Time: (15 min cap) Partner 1 – 30/25 Calories – Partner 2 – 30/25 Calories Partner 1 – 25/20
Monday, January 31 2022
Spend 5 minutes working on Thruster Technique Spend 5 minutes working on Pull-up Technique Benchmark WOD “FRAN” 21 – 15 – 9 Reps For Time: (15min
Sunday, January 30 2022
“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
Saturday, January 29 2022
30min AMRAP: 10 Deadlifts 185/125 RX+225/155 MRX 135/95 200m Run/Row or 0.5k Bike10 Toes to Bar or Wallball Sit-Ups 20/14lbs MRX 20/10lbs 15 Deadlifts 400m Run/Row or 1k Bike 15 Toes
Friday, January 28 2022
TEAM Chipper WOD For Time: (35min cap)100 Kettlebell Swings (1 Swings KB, 1 holds KB Goblet Squat) 80 Barbell Push-Ups (both in plank alternating reps) 60
Thursday, January 27 2022
Back Squats E2MOM *find a 3RM 3 – 3 – 3 – 3 – 3 – 3 – 3 9min AMRAP: 21 Front Squats9 Muscle-Ups
Wednesday, January 26 2022
Strict Press E2MOM *find a 3RM 3 – 3 – 3 – 3 – 3 – 3 – 3 For Time & Unbroken: (16min cap)
Tuesday, January 25 2022
Hang Power Clean E2MOM 4 – 3 – 2 – 1 – 1 – 1 Start on a 4min Clock; Complete: 20 Toes to Bar or Wallball
Monday, January 24 2022
“Pick Your Poison” by DB For Time: (35min cap) 2000m Row 1 Mile Run 4k Bike REST 4 min 30 Ring Muscle Ups 60 Chest to
Sunday, January 23 2022
“Double Up Elizabeth” by DB For Time: (21min cap) 63 Double Unders 21 Cleans 135/95 RX+155/105 MRX 95/65 21 Ring Dips MRX Bar Dips 45
Saturday, January 22 2022
“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
Friday, January 21 2022
Deadlift Build-Up E3MOM Deadlift – 10 @ 50% Sumo Deadlift – 8 @ 60% Deadlift – 6 @ 70% Sumo Deadlift – 4 @ 80%
Thursday, January 20 2022
Bench Press E2MOM **find a 3RM** 3 – 3 – 3 – 3 – 3 – 3 – 3 7min AMRAP: 10/7 Calorie Row/Bike10 Handstand
Wednesday, January 19 2022
Front Squat E2MOM *find a 3RM* 3 – 3 – 3 – 3 – 3 – 3 – 3 For Time & Unbroken: (20min cap) 40
Tuesday, January 18 2022
“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
Monday, January 17 2022
“The MLK Muscle-Up Mile ” by DB For Time: (35min cap) 805meter Row Then 10 – 8 – 6 – 4 – 2 – 1 Muscle-Ups
Sunday, January 16 2022
“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 Rack Push
Saturday, January 15 2022
For Time & Unbroken: (30min cap) 200m Run/Row or 0.5k Bike or 50 Double Unders20 Barbell Push-Ups MRX Push-Ups1 Split Jerk 165/115 RX+205/135 MRX 115/75 200m Run/Row or 0.5 Bike or 50 Double Unders20
Friday, January 14 2022
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
Thursday, January 13 2022
Death by 10meters for 10min: With a running clock perform 1 sprint (10meters) the 1st min, 2 sprints (10m) the 2nd min, 3 sprints the
Wednesday, January 12 2021
Bench Press E3MOM 10 @ 55-60% – 10 @ 60-65% – 10 @ 65-70% – 10 @ 70-75% 9min AMRAP: 3 Deadlifts 275/185 RX+315/225 MRX
Tuesday, January 11 2022
Cleans & Hang Cleans E2MOM 4 Power Clean – 4 Hang Cleans 3 Power Clean – 3 Hang Cleans 2 Power Clean – 2 Hang
Monday, January 10 2022
“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 minute perform 5 Burpees, for the
Sunday, January 9 2022
“JERRY” For Time: (40min cap) Run 1 mileRow 2KRun 1 mile Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High
Saturday, January 8 2022
3 Rounds For Time: (33min cap)30 Barbell Push-Ups MRX Push-Ups 25 Calorie Row / Bike or 400m Run20 Deadlifts 165/115lbs MRX 115/75 15 Over the Bar Burpees10 Hang
Friday, January 7 2022
EMOM x 4min Barbell Snatch Warm-Up = 1 Power Snatch to 1 Hang Power Snatch to 1 Overhead Squat to 1 Snatch Balance to 1
Thursday, January 6 2022
10min Achieve a 1RM: Weighted Strict Pull/Chin-up -Weighted Kipping Pull/Chin-up For Time & Unbroken: (30min cap) 200m Run/Row or 0.5 Bike20 Toes to Bar or Wallball Sit-ups Rest 1min 400m
Wednesday, January 5 2022
Cleans & Clusters E2MOM 6 TnG Power Cleans (PC) @ 65-70%6 Hang Squat Cleans (HSC) @ 65-70%3 Clusters of 1PC to 1 HSC @ 65-70%