Workout, Happening, and Updates at CROSSFIT HUNTSVILLE

The Blog

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Thursday, May 13 2021

Overhead Squat to Overhead Lunges (stationary) E3MOM 7 Overhead Squats to 8 Overhead Lunges5 Overhead Squats to 6 Overhead Lunges3 Overhead Squats to 4 Overhead

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Monday, May 10 2021

“Mother May I ?” by DB For Time: (30min cap) 200m Run or Row or 0.5km Bike10 Hang Squat Cleans 115/75 RX+135/95 MRX 75/55 10 Shoulder to Overhead400m Run or Row or 1km Bike20

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Thursday, May 6 2021

Sumo Deadlifts E3MOM 7@75% – 5@80% – 3@85% 1@90% – Max Reps@85% 16min AMRAP 16 Kettlebell Sumo Deadlift High Pull200m Run8 Left Leg and Left

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Sunday, May 2 2021

“Rogue One” by DB For Time: (40min cap) 21 Light Saber Sumo Deadlift High Pull 24/16kgs RX+ 32/24 MRX 20/12 21 Jedha Moon Step Ups 24/20″

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Saturday, May 1 2021

6 Rounds For Time: (30min cap) 40 Double Unders 10 Hang Squat Cleans 135/95 RX+165/115 MRX 95/65200m Row/Run or 0.5km Bike 10 Pull-Ups RX+ Chest to

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Friday, April 30 2021

“TeamMate LumberJack 20” For Time: (30min cap) Partner A ROW 200m – Partner B Run 200 -20 Alternating Deadlifts 275/185lbs MRX225/155 Partner A Run 200m –

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Monday, April 26 2021

For Time: (3min cap)500m Row or 400m (Run for Leaderboard) or 1.2km Assault Bike “Tabata Something Else” Tabata Pull-UpsTabata Push-upsTabata Air Squats (air squat to wallball OK) Tabata Sit-ups (ab-mat)

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Thursday, April 22 2021

For Time: (35min cap)800m Run/Row or 2km Assault Bike70 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/1260 Pistols (alt) MRX Kettlebell Goblet Squats50 Box Jumps/Step-ups 24/20” MRX 20/18” 40 Wall

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Wednesday, April 21 2021

For Time: (6min cap)1000m Row or 800m Run (for Leaderboard) or 2.5km Assault Bike “NINER11” by DB 9min AMRAP: 9 Right Arm Right Leg Kettlebell Deadlifts 24/16kgs RX+32/24 MRX

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Saturday, April 17 2021

For Time: (35min cap)800m Run/Row or 2km Assault Bike60 Deadlifts 135/95 RX+155/105 MRX 95/65 800m Run/Row or 2km Assault Bike45 Hang Cleans800m Run/Row or 2km Assault Bike30 Shoulder to Overhead800m Run/Row or 2km Assault

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Thursday, April 15 2021

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 24/12kgs In

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Monday, April 12 2021

Double Kettlebell Front Squats & Front Squats Alt Lifts E2MOM 10 Double Kettlebell Front Squats – 8 Front Squats 6 Double Kettlebell Front Squats –

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Thursday, April 8 2021

3 Sprint Rounds for Time: (18min cap) 400m Run9 Deadlifts 315/215lbs MRX 225/15515 Box Jumps/Step-ups 30/24” MRX 20/18” 21 Chest to Bar Pull-Ups MRX Ring Rows

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Tuesday, April 6 2021

Front Squat & Back Squat Alt Lifts E3MOM 8 Front Squats – 6 Back Squats4 Front Squats – 3 Back Squats1 Front Squats or Back Squats *athletes choice*

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Monday, April 5 2021

“Weakness Wake-Up” by DB For Time: (40min cap) 40 Chest to Bar Pull-Ups RX+ Strict C2B MRX Pull-ups Rest 2min 40 Handstand Push-Ups RX+ 40 Strict

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Saturday, April 3 2021

6 Rounds For Time: (30min cap) 60 Double Unders 20 Barbell Thrusters 75/55lbs MRX 45/35 15 Wallball Sit-ups 20/14lbs MRX 20/10lbs10 Hand Release Push-ups MRX Push-ups

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Friday, April 2 2021

In 15 Minutes establish a 1RM weighted Chest to Bar Pull-up; Weighted Pull-Up (chin over bar) & 1 set Unbroken Max Reps Strict Pull-ups *perform

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Sunday, March 28 2021

“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 95/65

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Saturday, March 27 2021

“Wacked Out Helen” For Time: (30min cap) 800m Run 42 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 24 Pull-Ups400m Run21 Kettlebell Swings 12 Pull-Ups 200m Run 11

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Friday, March 26 2021

OPEN WOD 21.3 For total time: (15min cap) 15 front squats ages 16-54: 95/65 ages 14-15 & 55+: 65/4530 toes-to-bar15 thrustersThen, rest 1 minute before

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Thursday, March 25 2021

For Time: (30min cap) 40 Toes to Bar 40 Shoulder to Overhead 95/65lbs RX+115/75 MRX 75/55 800m Row/Run or 2km Assault Bike30 Toes to Bar30 Shoulder to Overhead

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Sunday, March 21 2021

15min Build Up to a 1 RM Power Clean “HALL” 5 Rounds For Time: (35min cap)3 Cleans 225/155lbs MRX 185/125lbs200m Run20 Kettlebell Snatches (10ea arm) 24/16kgs

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Thursday, March 18 2021

Bench Press E3MOM5 sets X 10 reps @ 65-75% 5 Rounds For Time: (21min cap)6 Handstand Push-Ups RX+Strict MRX 2/4″rise OR Strict Press 9 Barbell Push-Ups MRX Push-Ups12

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Monday, March 15 2021

*Athlete’s Choice* Death by Deadlifts and Bar Facing Burpess 225/155 MRX 185/115 In the first minute, perform 1 deadlift and 1 bar facing burpee. In

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Sunday, March 14 2021

“PAUL PENA” 7 Rounds For Time: (35min cap) 100-meter sprint19 Kettlebell Swings 32/24kgs MRX 24/16kgs10 Burpee Box Jumps 24/20″ MRX 20/18″ Rest 3 minutes Army CPT

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Saturday, March 13 2021

“Run, Lift, Row & Go” by DB 3 Rounds For Time: (40min cap) 400m Run/Row or 1km Assault Bike15 Deadlifts 155/105lbs MRX 115/75 10 Hang Cleans5 Shoulder to

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Friday, March 12 2021

OPEN WOD 21.1 For time: (15 min cap) 1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall

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Tuesday, March 9 2021

15min Warm-up, Build-up & Prep for WOD “BodyWeight Bonanza” by DB 3 Rounds for Reps of: 1minute Bodyweight Deadlifts1minute HSPU MRX 2/4” rise1minute Knees to

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Saturday, March 6 2021

10 Rounds For Time: (30min cap)5 Power Cleans 135/95 RX+ 165/115 MRX 95/65 5 Front Squats 100m Row/Run or 0.3km Assault Bike OR 5 Rounds For Time: (30min cap)10

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Friday, March 5 2021

Open WOD 18.3 2 Rounds For Time: (14min cap) 100 Doubles 20 Overhead Squats 115/80lbs MRX/Teens 75/55 100 Double Unders12 Ring Muscle-Ups MRX Chest to Bar100

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Thursday, March 4 2021

Bench Press (15min with rests)1min AMRAP 115/75 or 95/65lb or 75/55 or 45/35(Partner 1) Rest 1min /Switch1min AMRAP (Partner2) Rest 1min /Switch1min AMRAP (Partner 1) Rest 1min /Switch1min AMRAP (Partner 2)

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Tuesday, March 2 2021

For Time: (40min cap) 800m Run / Row or 2km Assault Bike 50 Chest to Bar Pull-Ups MRX Pull-Ups 800m Run / Row or 2km Assault Bike (opposite)50 Handstand Push-Ups MRX

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Saturday, February 27 2021

“Mr. JOSHUA” 5 Rounds For Time: (35min cap) 400m Run 30 WallBall Sit-Ups** 20/14lbs 20/10lbs 15 Deadlifts 250/170lbs MRX 185/125 **Original WOD with GHD Sit-Ups** SO1

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Tuesday, February 23 2021

“Where’s the BarBell?” by DB For Time: (35min cap) 800m Run/ROW or 2km Assault Bike5 Muscle-Ups (Ring) MRX Chest to Bar Pull-ups25 WallBall Shots 20/14 to 10/9′ MRX

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Monday, February 22 2021

“Barbell Brawl” by DB For Time: (16min cap) 250m Row or 0.6km Assault Bike or 200m Run 10 Shoulder to Overhead250m Row or 0.6km Assault Bike or 200m Run 15 Hang Power Cleans 250m

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Monday, February 15 2021

15 min 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 Box Jumps 30/24″

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Sunday, February 14 2021

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

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Saturday, February 13 2021

“Moving McGHEE” by DB 30min AMRAP: 13 Calorie Row/Assault Bike or 200m Run5 Deadlifts 275/185lbs MRX 225/145 13 Push-ups9 Box Jumps 24/20″ MRX 20/18″ Corporal Ryan C.

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Saturday, February 6 2021

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,

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Thursday, February 4 2021

4 Rounds For Time: (40min cap)101 Double Unders21 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 15 Chest to Bar Pull-Ups RX+Bar or Ring MUs MRX Pull-ups 9 Handstand Push-Ups

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Wednesday, February 3 2021

15 min achieve a 10 rep max Front Squat For Time: (21min cap)1200m Run/Row or 3km Assault Bike21 Overhead Squats 135/95 RX+185/125 MRX 95/65 800m Run/Row or 2km Assault Bike21

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Sunday, January 31 2021

“SHAM” 7 Rounds For Time: (21min cap) 11 Bodyweight Deadlifts 100-meter Sprint Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special

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