Workout, Happening, and Updates at CROSSFIT HUNTSVILLE

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Sunday, June 27 2021

“Aerobic Annie” by DB For Time: (30min cap) 500m Row or 1.2km Bike50 Double Unders50 Military Anchored Sit-ups RX+ 50 GHD 400m Run or 1km Bike40 Double Unders40 Military Anchored

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Thursday, June 24 2021

15min to Achieve a 1 RM DeadLift 7min AMRAP: 14 Calorie Row or Bike7 Deadlifts4 Over the Bar Burpees Rest 3min 7min AMRAP: 14 Calorie Row or Bike14 Russian

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Monday, June 21 2021

“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

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Friday, June 18 2021

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

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Monday, June 14 2021

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 Burpees

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Sunday, June 13 2021

“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 (Bar or

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Saturday, June 12 2021

For Time: (30min cap)20 Power Cleans 135/95 RX+165/115 800m Run / Row or 2k Bike20 Hang Power Cleans MRX 115/75 200 Double Unders20 Power Cleans400m Run / Row or 1k

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Monday, June 7 2021

“Cindy” 20min AMRAP: 5 Pull-Ups10 Push-Ups (strict) 15 Air Squats OR 20min AMRAP: 3 Bar or Ring Muscle-ups 6 Handstand Push-Ups9 Goblet Squats 32/24kgs Flexibility Development 2x30sec

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Sunday, June 6 2021

“D-Day” by DB For 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

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Friday, June 4 2021

Squat Clean to Hang Squat Clean to Front Squat E2MOM x 14min (build up each cluster) For Time: (18min cap)10 Squat Cleans 135/95 RX+155/105 MRX 95/65 10

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Wednesday, June 2 2021

10min EMOM Death by Muscle-Ups or Chest to Bar Pull-Ups or Pull-Up Challenge Minute 1= 1 Muscle-Up (bar or ring)/Chest to Bar/Pull-Up/Ring Row Minute 2= 2 MU/C2B/PU/Ring RowMinute 3=

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Saturday, May 29 2021

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

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Friday, May 28 2021

“MURPH” For Time: 1 Mile Run 100 Pull-Ups 200 Push-ups 300 Squats 1 Mile Run **Partition the pull-ups, push-ups, and squats as needed. Start and

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Thursday, May 27 2021

“TEAM Super Sixties” For Time: (40min cap) 60 Alternating Box Jumps 60 Pull-ups RX+ Chest to Bar Pull-Ups (1 Hangs from bar, 1 completes reps) 60 Synchronized Kettlebell

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Sunday, May 23 2021

HERO WOD “DORK” 6 Rounds For Time: (35min cap) 60 Double Unders 30 Kettlebell Swings 24/16kgs MRX 20/12kgs 15 Burpees Boston firefighter Michael Kennedy, 33, of

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Saturday, May 22 2021

HERO WOD “HARPER” 23min AMRAP: 9 Chest to Bar Pull-Ups15 Power Cleans 135/95 MRX 105/7021 Air Squats400m Run with a 45/35lb plate MRX 25/15lb *compare

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Friday, May 21 2021

“Team Seven” by MS 28min AMRAP: Partner A – 7 Handstand Push-Ups MRX 2/4″ risePartner B – 7 Thrusters 135/95lbs MRX 95/65 Partner A –

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Wednesday, May 19 2021

“Tri-ANGIE” by DB For Time: (40min cap) 100 Pull-ups (chin over bar)1000m Row or RUN or 2.5km Bike100 Push-ups (strict)1000m RUN or Row or 2.5km Bike (opposite) 100 Sit-ups (anchored)1000m Row or RUN or 2.5km Bike (opposite) 100

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Sunday, May 16 2021

HERO WOD “WALSH”4 Rounds For Time: (40min cap) 22 Burpee Pull-ups MRX Burpee Ring Rows 22 Back Squat 185/125lbs MRX 115/75Run 200m with a 45/25lb plate

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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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