Workout, Happening, and Updates at CROSSFIT HUNTSVILLE

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Monday, July 23 2018

Bench Press E3MOM 10 – 5 – 5 – 10 14 min AMRAP: -14 Barbell Push-Ups MRX Push-Ups -7 Power Cleans 115/75 RX+ 155/105 MRX 95/65 -28 Double

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Sunday, July 22 2018

“JERRY” For Time: -Run 1 mile -Row 2K -Run 1 mile Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO)

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Friday, July 20 2018

“Filthy Fifties” For Time: -50 Box jump, 24″ -50 Jumping pull-ups -50 Kettlebell swings, 16kgs -Walking Lunge, 50 steps -50 Knees to elbows -50 Push press 45/35lbs

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Sunday, July 15 2018

“COFFLAND” For Time: -Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: -800m Run -30 Push-ups U.S. Army Spc. Christopher J.

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Friday, July 13 2018

**Tester; Athletes Choice** -Max Reps Unbroken T2B and/or spend 10min working on progressions and prepping for Benchmark WOD. “ANGIE” For Time: -100 Pull-ups -100 Push-ups -100 Sit-ups (Ab-mat Anchored)

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Wednesday, July 11 2018

Alternating Sets of Sumo Deadlift and Deadlifts E3MOM – 10 Sumo Deadlifts – 10 Deadlifts – 5 Sumo Deadlifts – 5 Deadlifts 4 Rounds For Time: -12 Sumo Deadlifts &

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Monday, July 9 2018

Back Squat E3MOM 10 – 5 – 5 – 10 16min AMRAP: Buy-In: -Run 400m with KettleBell 24/16 RX+ 32/24 MRX 20/12kgs -Then, 400m Run or 400m Row

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Sunday, July 8 2018

“Snatching Annie” For Time: -50 Double Unders -50 Military Anchored Sit-ups RX+ 50 GHD -5 Power Snatch 135/95 RX+ 155/105 MRX 95/65 -40 Double Unders -40 Military

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Friday, July 6 2018

Bench Press E3MOM: 10 – 5 – 5 – 10 Team WOD One athlete working, one athlete resting 18 minute AMRAP: -200m Run or 0.5km A-Bike (Partner A) -200m Run

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Tuesday, July 3 2018

“HERO & Benchmark Brawl” by DB 2 Rounds for Time: — 4 rounds of “CINDY” – 5 Pull-Ups – 10 Push-Ups – 15 Air Squats — 2 rounds

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Monday, July 2 2018

HERO WODS “NATE” 20min AMRAP of: -2 Muscle-ups MRX Burpee C2B -4 Handstand Push-ups MRX 1 Wall Walk or 2/4″ rise -8 Kettlebell Swings 32/24kgs MRX 24/16 Chief

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Sunday, July 1 2018

“Running and Rowing Power ELIZABETH” For Time: -Run 400m -21 Power Clean 135/95 MRX 115/75 -21 Ring Dips MRX Bar Dips -Row 400m -15 Power Clean

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Friday, June 29 2018

“Funky Fours” 4min AMRAP: 4 Double Push-Up Burpees to a plate 8 Prisoner Air Squats Rest 2min 4min AMRAP: Row or Assault Bike for Calories Rest

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Monday, June 25 2018

“NANCY” 5 Rounds For Time: 400m Run 15 Overhead Squats 95/65 MRX 75/55 Core & Turkish Get-Up Development 10 Turkish Get-Ups Right Arm 1 set 10 Hip Extension

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Sunday, June 24 2018

“WITTMAN” 7 Rounds For Time: 15 Kettlebell Swings 24/16 MRX 20/12 15 Power Cleans 95/65 MRX 75/55 15 Box Jumps 24/20″ MRX 20/18″ U.S. Army Sgt. Jeremiah

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Thursday, June 21 2018

“Summer Solstice Chipper” by DB For Time: 21 Deadlifts 95/65 RX+ 115/75 MRX 75/55 21 Barbell Push-Ups MRX Push-Ups 21 American Kettlebell Swings 24/16kgs RX+ 32/24 MRX

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Saturday, June 16 2018

Thrusters & Weighted Pull-ups E2MOM 3 Thrusters – 3 Weighted Pull-Ups 2 Thrusters – 2 Weighted Pull-Ups 1 Thruster – 1 Weighted Pull-Up 1 Thruster

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Friday, June 15 2018

11min AMRAP: 9 Power Cleans 155/105 RX+ 185/125 MRX 125/85 13 WallBall Sit-ups 20/14 MRX 14/10 RX+ GHD 20/14 5 Double Push-Up Over Bar Burpees Bench

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Thursday, June 14 2018

“LUMBERJACK 20” For Time: 20 Deadlifts 275/185 MRX 225/155 Run 400m 20 Kettlebell Swings 32/24 MRX 24/16 Run 400m 20 Overhead Squats 115/75 MRX 75/55 Run 400m

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Wednesday, June 13 2018

4min AMRAP: 10 Toes to Bar 12/10 Calorie Row or Assault Bike REST 4min 4min AMRAP: 10 Deadlifts Body Weight / 75% 12/10 Calorie Row or Assault Bike Deadlifts

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Sunday, June 10 2018

9min Build-up Snatch (Power or Squat) to 9min Build-up Clean & Jerk (Power or Squat) “Isabel Jumping Grace” by DB For Time: 15 Snatch 135/95 RX+ 155/105 MRX 95/65 100

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Thursday, June 7 2018

EMOM x 3 minutes 3 Front Squat to 3 Push Press Rest 2min/add weight EMOM x 3 minutes 3 Pull-Ups to 3 Toes to Bar Rest 2min EMOM x 3 minutes 3

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Tuesday, June 5 2018

Snatch Training EMOM Power Snatch 2 – 2 – 2 Rest 2min/add weight Hang Power Snatch to Overhead Squat 2 – 2 – 2 Rest 2min/add wt Power &/or Squat

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Monday, June 4 2018

Based on Regional Event 3 2018 13min AMRAP: 6 Muscle-ups or 6 Burpee Chest to Bar Pull-ups 9 Handstand Push-ups or 9 Push Press 135/95 RX+ 36′ Handstand Walk MRX 95/65

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Friday, June 1 2018

Based on Regional Event 1 2018 6 Rounds For Time: 500m Row or 1.2km Assault Bike MRX 400m 50 Doubles MRX 40 600m Run MRX 400m Flexibility Development 2 x 20sec

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Wednesday, May 30 2018

For Time: 600m Run or Row or 1.5Km Assault Bike 21 Push Press 95/65 RX+ 115/75 MRX 75/55 15 Overhead Squats 9 Over the Bar Burpees Rest 3min 100 Double

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Saturday, May 26 2018

“MURPH” For Time: 1 Mile Run 100 Pull-Ups 200 Push-ups 300 Squats 1 Mile Run *RX+ 20/14lb Weight Vest **Partition the pull-ups, push-ups, and squats as

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Friday, May 25 2018

Snatch Training E2MOM 3 Power Snatch (TnG) 3 Hang Power Snatch 2 Power Snatch (TnG) 2 Hang Power Snatch 1 Power Snatch 1 Hang Power Snatch 3

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Sunday, May 20 2018

“Donny” 21 – 15 – 9 – 9 – 15 – 21 reps for time of: Deadlift 225/155 MRX 185/125 Burpees U.S. Army Specialist Donald L. Nichols,

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Tuesday, May 15 2018

CONGRATULATIONS to all our event winners from our Anniversary Celebration this weekend! Bench Press & Muscle Ups (Bar or Ring) E2MOM 7 Bench Press – Muscle-ups 1-10

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Monday, May 14 2018

Overhead Squats & Assault Bike/Row Sprints E2MOM 7 Overhead Squats – Assault Bike/Row 12/10/8cal 6 Overhead Squats – Assault Bike/Row 12/10/8cal 5 Overhead Squats – Assault

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Sunday, May 6 2018

“Michael meets Karen” by DB 3 Rounds For Time Of: Run 800 meters 33 Hip or Back Extensions or combination of Hip/Back Extensions 33 WallBalls 20/14lbs

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Friday, May 4 2018

Star Wars WOD by DB “May the FORCE Be With You!” 6 Rounds For Time Of: 15 Darth Vader Deadlifts 115/80 RX+ 135/95 55+ 95/65 12 Luke

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Tuesday, May 1 2018

Bench Press: E3MOM 10 – 10 – 10 – 10 “Aerobic Annie” by DB For Time: 500m Row or 1.2K Bike 50 Double Unders 50 Military Anchored Sit-Ups

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Sunday, April 29 2018

“Danny” 20 min AMRAP: 30 Box Jumps 24/20″ MRX 20/18″ 20 Push Press 115/75 MRX 95/65 30 Pull-Ups Oakland SWAT Sergeant Daniel Sakai, age 35, was

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Tuesday, April 24 2018

Pull-Up/Muscle-Up & HSPU Training EMOM x 14 min Odd Min = 1-10 reps (based on ability) Ring Muscle-Ups, Bar Muscle-Ups, Chest to Bar Pull-ups, Pull-ups, Weighted,

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Sunday, April 22 2018

2018 Online Qualifier Event 1: For Time: 4 Thrusters 135/95 MRX 95/65 1 Rope Climb 15’ 8 Thrusters 2 Rope Climbs 12 Thrusters 3 Rope Climbs OR 2018

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Friday, April 20 2018

EMOM Activator: 1st min: 200m/150m row 2nd min: 10/8 burpees 3rd min: 10 ball slams 4th min: rest repeat for a total of 2 rounds 2018 Online Qualifier Event 3 20 Minute

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Thursday, April 19 2018

Weakness Work/Progression/Strength Training *Athlete makes 3 choices based on greatest weaknesses and choices each min, with a rest/adjustment on 4th min **List is not all inclusive, use

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