Workout, Happening, and Updates at CROSSFIT HUNTSVILLE
The Blog
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Monday, March 8 2021
E2MOM x 16min 1 Power Snatch to 1 Hang Squat Snatch Build-up 12min AMRAP: 2 Power Snatch 115/75 RX+135/95 MRX 95/65 4 Hang Squat Snatch
Sunday, March 7 2021
“KB Tabata Time” by DB For Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 40 / 32 / 24 / 20 / 16 /
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
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
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)
Wednesday, March 3 2021
Sumo Deadlifts E3MOM 10 Sumo Deadlifts @70% – 8 Sumo Deadlifts @75% 6 Sumo Deadlifts @80% – 4 SumoDeads @85% Max Sumo Deadlifts @90% 21
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
Monday, March 1 2021
15min Cluster Build-up of: 1 OHS to 1 OH Lunge Left to 1 OH Lunge Right to 1 OHS “Lunges & Leaps” by DB 5min
Sunday, February 28 2021
“COE” 10 Rounds For Time: (35min cap)10 Thrusters 95/65 MRX 75/5510 Ring Push-Ups MRX 10 Parallette / Dumbbell Push-Up Army Sgt. Keith Adam Coe, 30, of
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
Friday, February 26 2021
**15min to Build Up to a heavy Squat Snatch** Open WOD 17.3 *Prior to 8:00min, Complete: 3 Rounds For Time: 6 Chest to Bar Pull-Ups
Thursday, February 25 2021
Bench Press E3MOM 8@75% – 4@80% – 8@75% 3@85% – Max Reps@80% 2 Rounds For Time: (20min cap) 50 Double Unders 25 BarBell Push-Ups MRX Push-Ups
Wednesday, February 24 2021
Front Squat & Back Squat E3MOM *Use Front Squat Percentage for all* 5 Front Squats @75% – 10 Back Squats 4 Front Squats @80% – 8
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
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
Sunday, February 21 2021
“HARPER” 23min AMRAP: 9 Chest to Bar Pull-Ups MRX Pull-Ups15 Power Cleans 135/95 MRX 95/6521 Air Squats400-meter run with a 45/35lb plate MRX 25/15 Phoenix
Saturday, February 20 2021
15 min to achieve a 1 rep max Power Snatch ”Biathlon Isabel” by DB 3 Rounds For Time: (25min cap) 200m Run/Row or 0.5km Assault Bike10 Snatches 135/95lbs
Friday, February 19 2021
Open WOD 16.5 21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time of: (30min cap) Thrusters 95/65lbs MRX/Teens 65/45Bar
Thursday, February 18 2021
15 min achieve a 10 rep max (TnG) Sumo Deadlift 6min AMRAP: 6 Deadlifts 255/175 RX+295/205 MRX 205/135 9 Barbell Push-Ups MRX Push-Ups12 Russian Kettlebell
Wednesday, February 17 2021
15 min achieve a 10 rep max Overhead Squats 3 Rounds For Time: (18min cap)5 Overhead Squats 115/75 RX+155/105 MRX 75/55 4 Overhead Lunges (alt ft)3
Tuesday, February 16 2021
Clean & Jerk E2MOM (Build up) 3 – 2 – 2 – 1 – 1 – 1 – 1 – 1 “Bob the Builder” by
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″
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
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.
Friday, February 12 2021
12 Minute EMOM Skill Activator: 1st minute: 5-8 pull-ups (any style) 2nd minute: 5-8 bar facing burpees 3rd minute: 5-8 thrusters 75/55 or 65/45 or
Thursday, February 11 2021
EMOM x 5 min 1 Power Snatch to 1 Squat Snatch around 50-65% (Can Drop or TnG) Rest 3minEMOM x 5 min 1 Power Snatch
Wednesday, February 10 2021
15 min achieve a 10 rep max Bench Press 2 Rounds For Time: (21min cap)5 Burpee Pull-Ups RX+ Burpee Chest to Bar10 Sumo Deadlift High Pull
Tuesday, February 9 2021
15 min to achieve a 10 rep max Back Squat 5 Rounds For Time: (15min cap)10 Front Rack Lunges 95/65 RX+135/95 MRX 75/5510 Toes to Bar or WB
Monday, February 8 2021
15 min to achieve a 10 rep max Hang Power Clean 9min Ascending AMRAP: 1 Hang Power Clean 135/95 RX+165/115 1 Handstand Push-Up or Shoulder to Overhead
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,
Friday, February 5 2021
15min Build Up:3 Rep Max Push Press (from floor) Open WOD 12.3 18min AMRAP: 15 Box Jumps 24/20″ 55+ 20″ Step Ups OK 12 Push Press
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
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
Tuesday, February 2 2021
15 min achieve a 10 rep max Shoulder to Overhead “Punxsutawney Phil” by DB 12min Ascending AMRAP: 1 Push-Up (Hand Release)1 Pull-Up RX+ Chest to
Monday, February 1 2021
15 minutes to achieve a 10 rep max TnG Deadlift 4 Rounds for time: (20min cap) 15 calorie row/bike or 200m run 10 deadlifts 275/185
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
Saturday, January 30 2021
Power Clean EMOM 3 – 3 – 3 Rest 2min/Adjust Weights Hang Power Clean EMOM 2 – 2 – 2 Rest 2min/Adjust Weights Power Clean
Friday, January 29 2021
“Revved Up” by DB For Time: (35min cap) 1000m Run / Row or 2.5km Assault Bike25 Toes to Bar50 Russian Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 1000m Run
Thursday, January 28 2021
Power & Hang Power Snatch E2MOM 3 Power Snatch – 3 Hang Power Snatch 2 Power Snatch – 2 Hang Power Snatch1 Power Snatch –
Wednesday, January 27 2021
Alternating Front & Back Squats Build-Up E3MOM 8 Back Squats – 4 Back Squats – 2 Back Squats 8 Front Squats – 4 Front Squats
Tuesday, January 26 2021
Push Press into Split Jerks E2MOM 4 Push Press into 2 Split Jerks – 3 Push Press into 2 Split Jerks 2 Push Press into
Monday, January 25 2021
“Pick Your Poison” by DB For Time: (35min cap) 2000m Row1 Mile Run4K Assault Bike REST 4min 30 Ring Muscle-Ups60 Chest to Bar Pull-Ups OR 60 Ring Dips
Sunday, January 24 2021
“KB CARSE” 21 – 18 – 15 – 12 – 9 – 6 – 3 Reps for Time: (30min cap) *Start each Round with a 50m
Saturday, January 23 2021
25min AMRAP: 25 Calorie Row / Assault Bike or 400m Run 25 Handstand Push-Ups MRX 2/4” Rise25 Toes to Bar MRX Knees to Chest 25 Ring Dips
Friday, January 22 2021
“Alota Tabata” by DBFor Max Reps of Each Exercise: Tabata Pull-Ups MRX Ring Rows Rest 2 minute/rotate Tabata Burpees Rest 2 minute/rotate Tabata Sumo Deadlift
Thursday, January 21 2021
Clean & Jerks E2MOM 3 Cleans – 3 Jerks – 3 Clean & Jerks 2 Cleans – 2 Jerks – 2 Clean & Jerks 1
Wednesday, January 20 2021
Different Deadlifts Build Up E2MOM 10 Barbell Deadlifts – 10 Right Arm Right Leg Kettlebell Deadlifts – 10 Left Arm Left Leg Kettlebell Deadlifts 5
Tuesday, January 19 2021
Bench Press E3MOM 5@80% – 5@80% – 4@85% – 4@85% – Max Reps@90% For Time: (21min cap)42 Shoulder to Overhead 115/75 RX+135/95 MRX 95/6535 Hang Cleans28
Monday, January 18 2021
“The MLK Muscle-Up Mile ” by DB For Time: (35min cap) 805 meter Row Then: 10 – 8 – 6 – 4 – 2 – 1
Sunday, January 17 2021
“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 Opening
Saturday, January 16 2021
Overhead Build-Up E2MOM (from floor) 5 Strict Press – 4 Push Press – 3 Shoulder to Overhead 4 Strict Press – 3 Push Press –
Friday, January 15 2021
Alternating Hang Power Snatch & Squat Snatch Build-Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 MainSite
Wednesday, January 13 2021
Split Clean EMOM (alt legs) 2 – 2 – 2 Rest 2min/Adjust Weights Hang Split Snatch EMOM (alt legs) 2 – 2 – 2 Rest
Tuesday, January 12 2021
Deadlift Build-Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 “The OX ” by DB10 Rounds For Time: (30min cap) 2 Deadlift
Monday, January 11 2021
Front Squat E3MOM 10@65% – 8@75% – 6@80% – 4@85% – Max Reps@80% 9min AMRAP: 1 Squat Clean 135/95 MRX 95/65 2 Hang Squat Clean3
Sunday, January 10 2021
“JARED” 4 RFT: (45min cap) Run 800m 40 Pull-Ups 70 Push-Ups U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned
Saturday, January 9 2021
“The Medley Mile” by DB For Time: (30min cap) 400m Run/Row or 1km Assault Bike40 Sumo Deadlift High Pull 95/65 RX+115/75 MRX 75/55 Rest 1min 200m Run/Row or 0.5km
Friday, January 8 2021
EMOM x 12 One Arm KB/DB Strict Press Odd min = 5-15 reps Left ArmEven min = 5-15 reps Right Arm 4 Rounds For Time:
Thursday, January 7 2021
Cluster Build-Up E2MOM x 14min 3 Deadlifts to 2 Power Cleans to 1 Hang Clean For Time: (16min cap)24 Deadlifts 135/95 RX+185/125 MRX 95/65 18
Wednesday, January 6 2021
Back Squat E3MOM 10@65% – 8@75% – 6@80% – 4@85% – Max Reps@80% 6min AMRAP: 12 Overhead Squats 95/65 RX+115/75 MRX 75/5510 WallBall Step-ups 20/14lbs
Tuesday, January 5 2021
Bench Press E3MOM 10@65% – 8@75% – 6@80% – 4@85% – Max Reps@80% 13min AMRAP: 13 Deadlifts 115/75 RX+135/95 MRX 95/65 12 Barbell Push-Ups MRX
Monday, January 4 2021
Spend 5 minutes working on Thruster Technique Spend 5 minutes working on Pull-up Technique Benchmark WOD “FRAN” 21 – 15 – 9 Reps For Time:
Sunday, January 3 2021
In 15min Build up to a Heavy Clean (power or squat or both) and Warm-up Doubles & Dips. “Double Up Elizabeth” by DB For Time:
Saturday, January 2 2021
“Bourbon & Blood” by DB 21min AMRAP: 20 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 21 Calorie Row/Assault Bike or 300m Run20 Barbell OverheadH Lunges
Friday, January 1 2021
Happy New Year CrossFit Huntsville! All classes are canceled today.
Thursday, December 31 2020
“New Year’s Eve Evil EVA” 5 Rounds For Time: (45min cap)800m Run or Row or 2km Assault Bike30 Kettlebell Swings 24/16kgs RX+32/24kgs MRX 20/12kgs 30 Pull-ups RX+ Chest to Bar
Wednesday, December 30 2020
Sumo Deadlifts & Deadlifts (Alternate Lifts) E2:30MOM 5 Sumo Deadlifts – 4 Deadlifts 3 Sumo Deadlifts – 2 Deadlifts 1 Sumo Deadlift – 1 Deadlift
Tuesday, December 29 2020
Strict & Push Press (Alternate Lifts) E2:30MOM *From Floor* 5 Strict Press – 4 Push Press 3 Strict Press – 2 Push Press 1 Strict
Monday, December 28 2020
Back & Front Squat (Alternate Lifts) E2:30MOM *From Floor* 5 Back Squat – 4 Front Squats 3 Back Squat – 2 Front Squats 1 Back
Sunday, December 27 2020
Snatch Build Up E2MOM 3 – 2 – 1 – 1 – 1 – 1 – 1 – 1 Isabel (power or squat) For Time: (15min cap)
Saturday, December 26 2020
“The Jingle Bell Grinch” by DB For Time: (45min cap) 800m Run80 Jingle Bell Swings 24/16kgs RX+ 30/24 MRX 20/12 800m ROW or 2km Assault Bike80 Double-unders600m Run60
Friday, December 25 2020
All classes are canceled today. Merry Christmas CrossFit Huntsville! ********************************************************************** Christmas Holiday Schedule: Friday, December 25th: closed Saturday, December 26th: all regular classes, Open Gym
Thursday, December 24 2020
“Santa’s Helpers” by DB For Time: (40min cap) Elves’ Helen 2 Rounds 400m Run21 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 12 Pull-ups Elves’ Angie 50 Pull-ups
Wednesday, December 23 2020
DB’s Annual 12 Days of Christmas WOD! FOR TIME: 1 Power Snatch 95/65 55+ 75/55 2 Thrusters 3 Sumo Deadlift High Pull 4 Barbell Push-Ups
Tuesday, December 22 2020
Sumo-DeadLift E3MOM 5 x 5 @80-85% “Sumo-Santa” by DB 3 Rounds For Time: (20min cap) 250m Sleigh Row or 0.6km Bobsled Bike20 Sumo Deadlift High Pull 95/65
Sunday, December 20 2020
“Operation Just Cause” by DB For Time: (33min cap) 1 Round: 75 American Ranger Kettlebell Swings 75 Deadly Doubles REST 1min 2 Rounds: 20 PDF
Saturday, December 19 2020
It is with heavy hearts that we share the loss of Malcolm Mason, a cherished member of our CrossFit Huntsville community, who passed away unexpectedly
Friday, December 18 2020
Build Up 1RM Hang Bear Complex (1rep of the following in order) E3MOM x 5 Sets1 Hang Power Clean to *NO Squat Cleans 1 Front
Thursday, December 17 2020
Power Snatch to Hang Snatch E2MOM 2 – 2 – 1 – 1 – 1 – 1 3min AMRAP: 3 Hang Snatch 95/65 RX+ 115/75
Wednesday, December 16 2020
“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
Tuesday, December 15 2020
5min Build Up Shoulder to Overhead 5min Build Up Hang Power Clean 5min Build Up DeadLifts “The Equalizer” by DB For Time: (18 min cap)
Monday, December 14 2020
“Annie’s Playtime” by DB For Time: (40 min cap) 500m Row /Run or 1.2km Assault Bike50 Kettlebell Swings 24/16kgs RX+ 30/24 MRX 20/12kgs 50 Double Unders50 Wallball
Sunday, December 13 2020
“ROY” 5 Rounds For Time: (35 min cap)15 Deadlifts 225/155lbs MRX185/125 20 Box Jumps 24/20″ MRX 20/18″ Step-Ups 25 Pull-ups MRX Ring Rows Marine Corps
Saturday, December 12 2020
“Dropped Lung Deuce” by DB For Time: (21 min cap) Run 400m10 Over the Bar Burpees30 Sumo Deadlift High Pull 95/65lbs RX+ 115/75 MRX 75/55
Friday, December 11 2020
Tempo Front Squat E3MOM 5 Sets x 3-5 Reps (60-80%) **3 seconds down – 2 seconds Hold/Isometric Squeeze – 1 second Explode up** 10min AMRAP:
Thursday, December 10 2020
Tempo Sumo-Deadlifts E3MOM 5 Sets x 3-5 Reps **1 second Explode up – 2 seconds Hold/Isometric Squeeze – 3 seconds Down** Continuously Running Clock for
Wednesday, December 9 2020
Tempo Bench Press E3MOM 5 Sets x 3-5 Reps **3sec down -2sec Hold/Isometric Squeeze – 1sec Explode up** 6 Rounds For Time:6 Bar Facing Burpees3
Tuesday, December 8 2020
Tempo Back Squat E3MOM 5 Sets x 3-5 Reps **3seconds down – 2seconds Hold/Isometric Squeeze – 1second Explode up** 6min AMRAP: 6 Squat Cleans 115/75
Monday, December 7 2020
“Pearl Harbor” by DB For Time: 7 Ground to Overhead Gun Salute 115/75 RX+ 135/95 MRX 95/65Run 400m for Battleship Arizona19 Torpedo Toes to Bar
Sunday, December 6 2020
In 10min build up to a tough 3 RM Deadlift (start with empty bar) Spend 5 min working on Handstand Push Ups & Double Under form
Saturday, December 5 2020
“CFr’ Test 1” by DBFor Time: 25 Overhead Squats 135/95 MRX 95/65 200m Run, Row or 0.5k Assault Bike 25 Chest to Bar Pull-ups MRX Pull-Ups 200m
Friday, December 4 2020
12min EMOM 1st Minute – 10 Bench Press to 5-10 Dips 2nd Minute – REST 3rd Minute – 5-10 Standing Plate Chest Press to 5-10
Thursday, December 3 2020
12min EMOM 1st Minute – 1 Power Snatch to 2 Hang Power Snatch to 1 Power Snatch2nd Minute – REST3rd Minute – 1-5 Strict Toes
Wednesday, December 2 2020
12min EMOM 1st Minute – 1 Squat Clean to 2 Lunges to 3 Front Squats2nd Minute – REST3rd Minute – 1-5 Bar Muscle Up or
Tuesday, December 1 2020
12min EMOM 1st Minute – 2 Strict Press to 4 Push Press to 3 Split Jerk (alt leg)2nd Minute – REST3rd Minute – 1-3 Strict
Monday, November 30 2020
“WALSH” 4 Rounds For Time:22 Burpee Pull-Ups22 Back Squats 185/125lbs200m Run with 45/35lb Plate Overhead U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb,
Sunday, November 29 2020
“Diane Dating Elizabeth” by DB For Time: 21 Power Cleans 135/95 RX+ 155/105 MRX 95/65 21 Handstand Push-Ups RX+ 6/4″ deficit MRX 2/4″ Rise 15
Saturday, November 28 2020
CrossFit Huntsville 8th Annual “Iron Bowl & College Gameday WOD” 1st Quarter: 4 min AMRAP: 200m Kick Off Touchdown RUN (buy-in) Then, 10 Help a
Friday, November 27 2020
Bring Sally Up Squats 135/95 115/75 95/65 75/55 (or use a weight that you can do 20 reps unbroken) Start with bar on back; Song