Workout, Happening, and Updates at CROSSFIT HUNTSVILLE

The Blog

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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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Sunday, April 15 2018

“LUMBERJACK 20” Complete the following for time: 20 Deadlifts 275/185lbs MRX 225/155 Run 400m 20 Kettlebell Swings 32/24kgs MRX 24/16 Run 400m 20 Overhead Squats 115/75lbs

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Friday, April 13 2018

Deadlift E3MOM 8 – 8 – 5 – Max reps OR Master Qualifier Event 1 2016 15min to Establish a 1 rep Deadlift Master Qualifier Event 4 2015 21-15-9 reps

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Thursday, April 12 2018

Team WODs 9min AMRAP: 12 Alternating Thrusters 95/65 RX+ 115/75 MRX 75/55 6 in Unison Barbell Push-Ups 16 Partner Passing Wallball Sit-ups 20lbs MRX 14lbs REST

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Saturday, March 31 2018

“BARBARA” 5 rounds, each for time of: 20 Pull-ups 30 Push-ups (strict) 40 Sit-ups (ab-mat anchored) 50 Squats Rest exactly 3 minutes between each round. *Score is

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Friday, March 30 2018

“Cardio Collapse” by DB 4 Rounds For Time: 40 Double-unders or 40 Ski/Mogul Jumps (over barbell) 10 Deadlifts 225/155 MRX 185/115 400m Run or Row 40 Double-unders or 40 Ski/Mogul Jumps 400m

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Tuesday, March 27 2018

Rowing, Over Rower Burpees & Handstand Push-ups E3MOM x 3 Rounds 200m Row or 0.5km Assault Bike or 200m Run 5 Over The Bar Burpees 10 Handstand Push-ups or Hand

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Monday, March 26 2018

Deadlift & Kettlebell Swings E3MOM 7 Deadlifts & 14 Kettlebell Swings 6 Deadlifts & 12 Kettlebell Swings 5 Deadlifts & 10 Kettlebell Swings 4 Deadlifts &

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Sunday, March 25 2018

“JACKIE” For Time: 1000m Row 50 Thrusters 45/35lbs 30 Pull-ups REMINDER: We will be hosting The OPEN today at 1PM! We WILL have childcare. Open Gym is canceled.

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Wednesday, March 21 2018

“30/30 Chipper” by DB For Total Reps: Over Head Plate Lunges (alt/stationary) 45/35 MRX 35/15 Double-Under’s Muscle-Ups (ring or bar) MRX C2B Overhead Squats Handstand Push-ups

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Monday, March 19 2018

Back Squat E3MOM 10 – 7 – 4 – 2 6min AMRAP: Row 500m, Run 500 OR Assault Bike 1.2km then Max Rounds of: 12 WallBalls 20/14lbs 10/9 MRX 20/10

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Sunday, March 18 2018

Hero WOD “HAVANA” 25 minute AMRAP: 150 Double-Unders 50 Push-ups 15 Power Cleans 185/125 MRX 135/85 Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo,

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Sunday, March 11 2018

20min Build up to a Heavy Squat Snatch and Work on/Warm-Up Muscle-Ups/C2B Pull-ups Athletes choice “Power Bar AMANDA” 9 – 7 – 5 Reps For Time: Bar Muscle-ups MRX

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Friday, March 9 2018

OPEN WOD 18.3 RX For Ages 16-54: 2 Rounds For Time Of: 100 double-unders 20 overhead squats 115/80 Ages 14-15 and 55+: 75/55 100 double-unders 12 ring

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Monday, March 5 2018

Sumo Deadlifts & Deadlifts E2:30MOM 7 Sumo Deadlifts – 6 Deadlifts 5 Sumo Deadlifts – 4 Deadlifts 3 Sumo Deadlifts – 2 Deadlifts 9min AMRAP: 7

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Sunday, March 4 2018

“Tabata Something Else” Tabata Pull-Ups Tabata Push-ups Tabata Squats Tabata Sit-ups OR “Big Dawg Tabata” by DB Tabata C2B Pull-Ups Tabata Hand Stand Push-ups Tabata Goblet Squats 24/16kgs Tabata

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Sunday, February 25 2018

“Heroes Hand MICHAEL & SHAM” 5 Rounds For Time Of: Run 600 meters 25 Hip or Back Extensions 25 Sit-ups (ab-mat anchored) 11 Bodyweight Deadlifts In honor of

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