Workout, Happening, and Updates at CROSSFIT HUNTSVILLE
The Blog
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Saturday, January 12 2019
Strict Press 1RM E2:30MOM 9 – 7 – 4/5 – 1/3 – 1 – 1 **percents, are a guide, adjust as needed to hit a
Friday, January 11 2019
Alternating Sets of Power Clean & Hang Power Clean E2MOM *Goal is to add weight each set, multiple rep sets are TnG Power Clean 4
Thursday, January 10 2019
Snatches EMOM Power Snatch 6 – 4 – 2 EMOM Rest 2min/add wt Squat Snatch 4 – 3 – 2 EMOM Rest 2min/add wt Hang
Wednesday, January 9 2019
Athletes Choice In 10min Achieve a Max Set of: Unbroken Muscle-Ups (bar or ring) OR Achieve a 1 RM Weighted Pull-Up OR Spend 10min working on Muscle-Ups The Australian
Tuesday, January 8 2019
Front Squat 1RM E2:30MOM 9 – 7 – 4/5 – 1/3 – 1 – 1 For Time:10 Squat Cleans 135/95 RX+ 155/105 MRX 95/65 10
Monday, January 7 2019
Bench Press 1RM E2:30MOM 9 – 7 – 4/5 – 1/3 – 1 – 1 3 Rounds For Time:400m Run or Row or 1km Assault Bike9 Knees to Elbows15
Sunday, January 6 2019
“Strict Tabata” by DB For Max Reps of Each Exercise: Tabata Strict Ring Pull-Ups MRX Bar Rest 2 minute/rotate Tabata Strict Ring Dips MRX Bar
Saturday, January 5 2019
Overhead Squats for 1RM E2:30MOM 9 – 7 – 4/5 – 1/3 – 1 – 1 13min Ascending AMRAP: 3 Overhead Squats 95/65 RX+ 115/75
Friday, January 4 2019
Spend 5 minutes working on Thruster Technique Spend 5 minutes working on Pull-up Technique Benchmark WOD “FRAN” 21-15-9 Reps For Time: Thrusters 95/65lbsPull-ups
Thursday, January 3 2019
Build Up E2MOM Hang Split Snatch 5 – 3 – 1 – 1Split Clean 4 – 3 – 1 – 1 *Alternate feet & TnG
Wednesday, January 2 2019
Deadlift for 1RM: E2:30MOM9 – 7 – 4/5 – 1/3 – 1 – 1For Time: 600m Run or Row or 1.5K Bike 21 Deadlifts 225/155
Tuesday, January 1 2019
Happy New Year CrossFit Huntsville! All classes are canceled today.
Monday, December 31 2018
“New Year’s Eve Nightmare 2” by DB For Time: 5 Squat Snatch 95/65 RX+ 115/80 MRX 75/55 10 Back Rack Lunges (Alt Stationary) 15 Handstand Push-Ups
Sunday, December 30 2018
“RYAN” 5 Rounds For Time: 7 Muscle-ups (Ring) MRX 7 Pull-Ups & 7 Dips 21 Burpees Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by
Saturday, December 29 2018
Alternating Bench Press & Hang Power Snatch Build Up E2MOM7 Bench Press – 4 Hang Power Snatch5 Bench Press – 3 Hang Power Snatch3 Bench
Friday, December 28 2018
Tempo Deadlifts E3MOM 5 Sets x 3 Reps **1sec Explode up – 3sec Hold/Isometric Squeeze – 4sec Down** Team WOD (1 Partner Works, 1 Rests) 16min AMRAP: 10
Thursday, December 27 2018
Push Press to Split Jerks E2MOM 4 Push Press to 2 Split Jerks 3 Push Press to 2 Split Jerks 2 Push Press to 1 Split
Wednesday, December 26 2018
E6MOM for 5 TEST Events 800m Sprint/Run for time 1000m Row for time 75 Goblet Squats 32/24 or 24/16 or 20/12 for time 100 Kettlebell Swings 32/24 or 24/16 or 20/12 for time 75
Tuesday, December 25 2018
Merry Christmas CrossFit Huntsville! All classes are canceled today.
Monday, December 24 2018
DB’s Annual 12 Days of Christmas WOD! FOR TIME: 1 Power Snatch 95/65 MRX 75/55 2 Thrusters 3 Sumo Deadlift High Pulls 4 Barbell Push-Ups MRX Push-ups
Sunday, December 23 2018
Sumo-DeadLift E3MOM 5 x 5 “Sumo-Santa” by DB 3 RFT: 250m Sleigh Row 20 Sumo Deadlift High Pulls 95/65 RX+ 115/75 MRX 75/55 15 Big Belly Barbell Push-ups 10 Snowball
Saturday, December 22 2018
“The Jingle Bell Grinch” by DB For Time: 800m Run 80 Jingle Bell Swings 24/16kgs RX+ 30/24 MRX 20/12kgs 800m ROW 80 Double-unders 600m Run 60 Jingle Bell
Friday, December 21 2018
Snatch Cluster EMOM x 4min: 1 Power Snatch to 1 Hang Power Snatch to 1 Overhead Squat REST 2min Snatch Cluster EMOM x 4min: 1 Power Snatch to
Thursday, December 20 2018
Power Clean E2MOM 4 – 3 – 2 – 1 – 1 E5MOM for 25min 500m Row or 1.3km Assault Bike 10 Power Cleans 135/95 RX+ 155/105 MRX 95/65 **Score is
Wednesday, December 19 2018
Bench Press E3MOM 7 – 5 – 2 – 1 – 1 4 min AMRAP: 800m Run or Row or 2km Assault Bike Max Reps Burpee Box Jump Overs 24/20″ RX+ Clear
Tuesday, December 18 2018
Front Squat & Back Squat E3MOM 5 Front Squat – 10 Back Squats 4 Front Squat – 8 Back Squats 3 Front Squat – 6
Monday, December 17 2018
15 Minute Build Up 5 min Build Up Shoulder to Overhead 5 min Build Up Hang Power Clean 5 min Build Up DeadLift “The Equalizer” by DB For
Sunday, December 16 2018
E2MOM Build Up 6 – 4 – 2 Hang Split Snatch 5 – 3 – 1 Power Snatch “Splitting ISABEL with RANDY” by DB For Time: 15 Power
Saturday, December 15 2018
In 15 Minutes: Establish a 1RM weighted Chest to Bar Pull-up and a weighted Pull-Up (chin over bar) and 1 set Unbroken Max Reps Strict Pull-ups
Friday, December 14 2018
“The Kitchen Sink” by DB For Time: 2 Rounds of Cindy: 5 Pull-ups – 10 Push ups – 15 Air Squats 35 Kettlebell Sumo Deadlift High
Thursday, December 13 2018
Tempo Front Squat E3MOM 5 Sets x 3 Reps **4 seconds down – 3 seconds hold/isometric squeeze – 1 second explode up** 21 – 15 – 9
Wednesday, December 12 2018
10min EMOM HSPU Training Pick a number, try for 7 HSPU EMOM x 10min = 70 HSPU or Set an Achievable number and stick with it.
Tuesday, December 11 2018
Cluster Build Up E2MOM x 14 minutes 1 Split Clean Left Leg to 1 Split Clean Right Leg to 2 Hang Power Cleans 11min AMRAP: 3 Ring Muscle-Ups
Monday, December 10 2018
Tempo Back Squat E3MOM 5 Sets x 3 Reps **4 seconds down – 3 second Hold/Isometric Squeeze – 1 second Explode up** “Dropped Lung” by DB For Time: Run
Sunday, December 9 2018
“Nancy Sprints, Rows & Jumps” by DB 5 Rounds For Time: 400m Row or 1km Assault Bike 15 Overhead Squats 95/65 RX+ 115/75 MRX 75/55 10 Box Jumps
Saturday, December 8 2018
15 Minute Build Up: 6min Build Up Squat Snatch 5min Build Up Hang Squat Clean Thruster 4min Build Up Clean & Shoulder to Overhead 5min AMRAP: 5 Rounds
Friday, December 7 2018
For Time: 400m Run 25 Kettlebell Sumo Deadlift High Pulls 24/16kgs RX+32/24 MRX 20/12 150′ Bear Crawl RX+ 50′ Handstand Walk MRX 100′ 400m ROW or 1km Assault
Thursday, December 6 2018
Bench Press E3MOM 10 – 10 – 10 – Max Reps – Max Reps Team WOD 15min AMRAP: 10 Deadlift (Partner 1) – Deadlift Hold (Partner 2) 5
Wednesday, December 5 2018
10min EMOM Pull-Up Training Pick a number, try for 10 Pull-Ups EMOM x 10 minutes = 100 Pull-Ups or set an achievable number to stick with.
Tuesday, December 4 2018
Build Up E2MOM Back Squat 6 – 4 – 2 Front Squat 5 – 3 – 1 Overhead Squat 3 – 2 – 1 2 Rounds For
Monday, December 3 2018
E2MOM Build Up Strict Press 6 – 4 – 2 Push Press 5 – 3 – 1 Power Jerk 3 – 2 – 1 4min AMRAP: 3
Sunday, December 2 2018
“Annie Addicted to KettleBells 2” by DB For Time: 50 Russian Kettlebell Swings 24/16kgs RX+ 30/24 MRX 20/12 50 Double Unders 50 Sit-ups ab-mat Anchored RX+ GHD
Saturday, December 1 2018
“BERT” For Time: 50 Burpees (jump to a 45/25lb plate) 400m Run 100 Push-Ups 400m Run 150 Walking Lunges, alternating 400m Run 200 Air Squats 400m
Friday, November 30 2018
Hang Clean & Jerk Build-Up E2:30MOM 1 Hang Squat Clean & 3 Split Jerks 2 Hang Squat Cleans to 2 Split Jerks 3 Hang Squat Cleans
Thursday, November 29 2018
Deadlifts & Back Squats Build-Up E2MOM 4 Deadlifts – 4 Back Squats 3 Deadlifts – 3 Back Squats 2 Deadlifts – 2 Back Squats 1
Wednesday, November 28 2018
Power Snatch & Hang Power Snatch Build-Up E2MOM 3 Tng Power Snatches – 3 Hang Power Snatches 2 Tng Power Snatches – 2 Hang Power Snatches
Tuesday, November 27 2018
“Metabolic Madness 2” by DB E3MOM *Athletes can pick order of exercises, but must perform all 7 exercises* **Only rest is remaining time of E3MOM** 250m
Monday, November 26 2018
“HAMMER” 5 RFT: 5 Power Cleans 135/95 MRX 95/65 10 Front Squats 5 Jerks 20 Pull-Ups MRX Ring Rows Rest 90sec between each Round U.S. Army First Sergeant
Sunday, November 25 2018
HERO WOD “TERRY” For Time: 1 Mile Run 100 Push-ups 100 Meter Bear Crawl 1 Mile Run 100 Meter Bear Crawl 100 Push-ups 1 Mile Run Drug Enforcement
Friday, November 23 2018
“Team Turkey Time” by DB For Time: 400m Turkey Run/Carry (team carries 1 WB) 30 Alternating Partner Hand Release Push-Ups RX+ Handstand Push-Ups 30 Turkey Tosses, Partner
Thursday, November 22 2018
Happy Thanksgiving All Classes Cancelled Thanksgiving Week Schedule! Thursday, November 22nd: Closed — Happy Thanksgiving! Friday, November 23rd: TWO classes only at 915AM and 1030AM. We WILL have
Wednesday, November 21 2018
“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;
Tuesday, November 20 2018
Roxanne Song Warm-up *Every time they say Roxanne perform a burpee. “Nikoleta” by DB 3min AMRAP: Run or Row 400m Max Reps Ring Muscle-Ups MRX Max Chest to
Monday, November 19 2018
Sumo Deadlifts E3MOM 7 – 5 – 3 – 2 21 – 15 – 9 – 6 – 3 Reps For Time of: Sumo Deadlifts 185/125 RX+225/155 MRX
Sunday, November 18 2018
HERO WOD “JENNIFER” 26min AMRAP: 10 Pull-Ups 15 KettleBell Swings 24/16kg 20 Box jumps 24/20″ Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013,
Saturday, November 17 2018
DBs 5×5 E5MOM Each 5 min For Time: 400m Run 15 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 10 Kettlebell Goblet Step-Ups 24/20″ MRX 20/18″ Rest Remainder Of
Friday, November 16 2018
Cluster Build Up E2MOM for 14min 1 Power Clean to 1 Hang Power Clean to 1 Hang Squat Clean 6min AMRAP: 3 Power Cleans 135/95 RX+ 185/125 MRX
Thursday, November 15 2018
Bench Press & Push Press E2MOM 7 Bench Press – 3 Push Press 5 Bench Press – 2 Push Press 3 Bench Press – 1
Wednesday, November 14 2018
“Motor Malfunction” by DB For Time: 1200m Run / Row or 3km Assault Bike 2 Rope Climbs 15′ MRX 1 to 15 or 2 to 10′ 50 Russian Kettlebell Swings 24/16kgs
Tuesday, November 13 2018
Front Squats & Squat Snatches E2MOM 7 Front Squats – 2 Squat Snatches 5 Front Squats – 2 Squat Snatches 3 Front Squats – 1 Squat
Monday, November 12 2018
Cluster Build-Up E2MOM 3 Deadlifts to 2 Hang Clean (squat or power) to 1 Shoulder to Overhead 1 – 1 – 1 – 1 – 1
Sunday, November 11 2018
Veterans Day WOD “BULGER” 10 Rounds For Time: Run 150 meters MRX 100 meters 7 Chest to Bar Pull-ups MRX 7 Pull-Ups 7 Front Squats 135/95lbs MRX
Saturday, November 10 2018
Marine Corps Birthday WODs “T” 5 Rounds For Time: 100 meter Sprint Run or Row 10 Squat Clean Thrusters 115/75 MRX 85/60 15 Kettlebell Swings 32/24kgs MRX
Friday, November 9 2018
Split Jerk Build-Up E2MOM 3 – 2 – 1 – 1 – 1 – 1 16min AMRAP: 40 Double Unders 3 Shoulder to Overhead 165/115 RX+ 205/135 MRX
Thursday, November 8 2018
Team WOD #1 (In Teams of 2-3) 2min AMRAP: Partner A – Max Cal Row / Assault Bike Partner B – Max DB Snatches (alt) 50/35lbs Rest
Wednesday, November 7 2018
Deadlifts & Back Squats E2MOM 7 Back Squats – 7 Deadlifts 5 Back Squats – 5 Deadlifts 3 Back Squats – 3 Deadlifts 2 Back Squats
Tuesday, November 6 2018
Bench Press & Dips E3MOM 10 Bench Press & 10 Dips 7 Bench Press & 7 Dips 5 Bench Press & 5 Dips 3 Bench Press
Monday, November 5 2018
Hang Power Snatch EMOM 3 – 2 – 1 Rest 2min/add weight Hang Power Clean EMOM 3 – 2 – 1 Rest 2min/add weight Hang Squat Snatch EMOM 2 – 1 –
Sunday, November 4 2018
“Diane Dating Elizabeth” by DB For Time: 21 Power Cleans 135/95 RX+ 155/105 MRX 95/65 21 Hand Stand Push-Ups RX+ 6/4″ deficit MRX 2/4″ Rise 15
Saturday, November 3 2018
Build Up E2:30MOM 6 Back Squats 5 Front Squat 4 Overhead Squats 3 Overhead Squats 2 Front Squats 1 Back Squat For Time: 100 Double-Unders 10 Overhead Squats
Friday, November 2 2018
Barbell Shoulder to Overhead Build Up E2MOM 10 Strict Press 6 Push Press 4 Push Jerks 1 Split Jerk 3 Split Jerks 2 Split Jerks
Thursday, November 1 2018
Power Pyramid Cluster E2MOM 1 Power Clean to 1 Hang Power Clean 2 TnG Power Cleans to 2 Hang Power Cleans 3 TnG Power Cleans to
Wednesday, October 31 2018
JASON vs. FREDDY 2 by DB “JASON” 13min AMRAP: Buy-in Trick of 1000m Row / 2.5km Assault Bike Then 13 Sumo Deadlift High Pulls 95/65 MRX 75/55 13 Thrusters
Tuesday, October 30 2018
“The Climb & Fall” by DB For Time: 100 Double-Unders 10 Handstand Push-Ups RX+ 8/4″ deficit or 10 Shoulder to Overhead 135/95 RX+ 165/115 MRX 95/65 200m Run
Monday, October 29 2018
Snatches E2MOM 2 Power Snatches to 2 Overhead Squats 2 Squat Snatches 2 Hang Power Snatches to 2 Snatch Balance 2 Squat Snatches 1 Power Snatch
Sunday, October 28 2018
“GI JANE” 100 Burpee Pull-Ups for Time “RAMBO” by DB 100 Burpee Chest to Bar Pull-Ups for Time “GEN Patton” by DB 50 Burpee Muscle-Ups for Time
Saturday, October 27 2018
Barbells for Boobs “GRACE” For Time: 30 Clean & Jerk 135/95lbs MRX 95/65 OR 2014 CF Games “Double Grace” For Time: 60 Clean & Jerk 135/95lbs MRX 95/65 OR “Heavy Grace” For Time:
Friday, October 26 2018
“Teamwork Total” 10min Establish a 1RM Deadlift 10min Establish a 1RM Bench Press 10min Establish a 1RM Back Squat 10min to Establish a 1RM Snatch *Work in
Thursday, October 25 2018
1min AMRAP: Max Burpee Pull-Ups Rest 1min 2min AMRAP: 200m Row/Run/0.5km Assault Bike & Max Handstand Push-ups Rest 1min 3min AMRAP: 400m Run/Row/1km Assault Bike & Max Ring Muscle-Ups or Chest to
Wednesday, October 24 2018
Front Squats & Squat Cleans E2:30MOM 6 Front Squats – 4 Hang Squat Cleans 4 Front Squats – 3 Squat Cleans 2 Front Squats –
Tuesday, October 23 2018
Bench Press E3MOM 7 – 5 – 3 – 2 – 1/2 Sprint Sets For Time: 200m Row or 0.5km Assault Bike 20 Handstand Push-Ups or 5 WallWalks or 50′ Handstand Walk Rest 2min
Monday, October 22 2018
10min Build Up to: Max Set of Unbroken TnG Power Clean to Shoulder to Overhead 115/75 RX+ 135/95 MRX 85/60 *Bar can NOT rest on ground, in
Sunday, October 21 2018
“CHRISTINE” 3 Rounds For Time: 500m Row 12 Deadlifts Bodyweight / 75% Bodyweight 21 Box Jumps/Step-ups 24/20″ Our Annual Barbells For Boobs event is Saturday, October
Saturday, October 20 2018
TriFecta Build-Up 5min to build up to a Heavy Hang Snatch 5min to build up to a Heavy Thruster 5min to build up to a Heavy
Friday, October 19 2018
Sumo Deadlifts and One Leg Deadlifts E2:30MOM 10 Sumo Deadlifts – 5 Left & 5 Right Leg Deadlifts 8 Sumo Deadlifts – 4 Left & 4
Thursday, October 18 2018
Minute Drills w/30sec Rest/Transition 1st min = Max Strict Handstand Push-Ups – Rest 30 seconds 2nd min = Max Calories Row or Assault Bike – Rest
Wednesday, October 17 2018
Team WOD #1 (In Teams of 2) 11min AMRAP: Max Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 Max Double Unders Max Calorie Row or Assault Bike **
Tuesday, October 16 2018
Back Squats & Clean & Jerks E2:30MOM 7 Back Squats – 4 Clean & Jerks 5 Back Squats – 3 Clean & Jerks 3 Back
Monday, October 15 2018
Deadlift E3MOM 6 – 4 – 3 – 5 – Max Reps “1 Deadly Mile” by DB For Time: 10 Deadlifts 400m Run 10 Deadlifts Rest 1min 10
Sunday, October 14 2018
“Amanda or Elizabeth??” For Time: 9 Muscle-ups MRX Chest to Bar Pull-ups 9 Squat Snatch 135/95 MRX 95/65 21 Squat Cleans 21 Ring Dips MRX Bar
Saturday, October 13 2018
“GLEN” For Time: 30 Clean & Jerks 135/95 MRX 95/65 1 Mile Run MRX 1200m 10 Rope Climbs 15′ MRX 10 to 10′ or 5 to 15′ 1 Mile
Friday, October 12 2018
Snatches E2MOM 1st Set = 1 Power Snatch to 1 Overhead Squat 2nd Set = 2 Hang Power Snatch to 1 Snatch Balance 3rd Set =
Thursday, October 11 2018
Front Squat E3MOM 6 – 4 – 3 – 5 – Max Reps 10min AMRAP: 2 Squat Cleans 145/100 RX+ 185/125 MRX 115/75 3 Fronts Squats 4 Hang
Wednesday, October 10 2018
Bench Press E3MOM 6 – 4 – 3 – 5 – Max Reps 3 Rounds For Time: 21 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 15 Hand Release
Tuesday, October 9 2018
“E3MOM Metabolic Madness” by DB: *Athletes can pick order of exercises, but must perform all 8 exercises* **Only rest is remaining time of E3MOM** 250m Row 250m
Monday, October 8 2018
“The Christopher Columbus Chipper” by DB For Time: 14 Sumo Deadlift High Pulls 95/65 RX+ 115/75 MRX 75/55 14 Hang Power Snatch 14 Overhead Squats 14 Barbell
Sunday, October 7 2018
“René” 7 Rounds For Time: Run 400 meters 21 Walking Lunges 15 Pull-ups 9 Burpees **If you have a 20-lb. weight vest or body armor, wear
Saturday, October 6 2018
Power Snatch & Hang Power Snatch E2MOM 6 TnG Power Snatch – 6 Hang Power Snatch 4 TnG Power Snatch – 4 Hang Power Snatch
Friday, October 5 2018
Back Squat E3MOM 8 – 4 – 6 – 2 “Forward or Backwards” by DB For Time: 10 Overhead Squats 95/65 RX+ 115/75 MRX 75/55 1 Rope Climb