Workout, Happening, and Updates at CROSSFIT HUNTSVILLE
The Blog
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Monday, October 1 2018
Changing Clean & Jerks Build Up E2:30MOM 3 Power Cleans to 3 Push Jerks 2 Hang Clean & Split Jerks 1 Power Clean & Push Jerk
Sunday, September 30 2018
“TAYLOR” 4 Rounds For Time: 400m Run 5 Burpee Muscle-Ups Wear a 20/14lb Vest if able U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the
Saturday, September 29 2018
Overhead Squats E3MOM 10 – 5 – 8 – 5 “Terriffic Tabata” by DB Tabata Goblet Squat 70/53/35lbs Rest 1 minute/rotate Tabata Push Press 55/35 or 75/55 or 95/65 Rest 1 minute/rotate
Friday, September 28 2018
DeadLifts & Power Cleans E2MOM Deadlifts 3 – 2 – 1 – 1 Power Cleans 3 – 2 – 1 – 1 8min AMRAP: 8 DeadLifts 185/125 RX+
Thursday, September 27 2018
Thrusters E2MOM 3 – 2 – 2 – 1 – 1 – 1 For Time: 10 Toes to Bar 10 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX
Wednesday, September 26 2018
Hang Power Snatch & Split Jerks E2MOM Hang Power Snatch 3 – 2 – 1 – 1 Split Jerks 3 – 2 – 1 – 1 4
Tuesday, September 25 2018
Front Squat E3MOM 8 – 4 – 6 – 2 – Max Reps 4min AMRAP: 8 Front Squats 95/65 RX+125/85 MRX 75/55 4 Bar Muscle-Ups or 8 Chest to Bar
Monday, September 24 2018
Strict Press E3MOM 10 – 5 – 8 – 5 For Time: 20 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise or 5 WallWalks 400m Run or Row 20
Sunday, September 23 2018
“T” 5 Rounds For Time Of: 100-meter sprint 10 Squat Clean Thrusters 115/75 MRX 85/60 15 Kettlebell Swings 32/24kgs MRX 24/16kgs 100-meter sprint REST 2min After Each
Saturday, September 22 2018
E2MOM Power Clean 4 – 2 Hang Power Clean 4 – 2 Hang Squat Clean 3 – 2 – 1 For Time: Buy-In = 25 WallBall Shots 20/14lbs
Friday, September 21 2018
Bench Press E3MOM 8 – 4 – 6 – 2 – Max Reps 14min AMRAP: 14 Handstand Push-Ups OR BB Strict Press 95/65 RX+ 115/75 MRX 75/55 OR Double DB Strict Press
Thursday, September 20 2018
Sumo Deadlift E3MOM 10 – 5 – 8 – 5 – Max Reps For Time: 15 KB Sumo Deadlift High Pull 24/16kgs RX+ 32/24kgs MRX 20/12kgs 10 Russian
Wednesday, September 19 2018
Squat Snatch E2MOM 3 – 2 – 2 – 1 – 1 – 1 **WOD Credit to/Based on CF Linchpin** In a 3-minute window: 400m Run 4 Ring
Tuesday, September 18 2018
“A Girl Meets a Hero” by DB “Annie Meets Jerry” For Time: 50-40-30-20 and 10 rep rounds of: – Double Unders – Ab-mat Anchored Sit-Ups Then Run 1 mile
Monday, September 17 2018
Push Press E3MOM 10 – 5 – 8 – 5 – Max Reps 3 Sprint Rounds for Time: 10 Deadlifts 5 Over Bar Burpees 5 Deadlifts 15 WallBall
Saturday, September 15 2018
Back Squat E3MOM 10 – 5 – 8 – 5 – Max Reps **WOD Credit to/Based on CF Games Masters Complex Fran ** For Time: 7 Bar Muscle-Ups MRX
Friday, September 14 2018
Snatches and More Snatches E2MOM 3 Power Snatch to 3 Overhead Squats 3 Hang Power Snatch to 3 Snatch Balance 2 Hang Squat Snatch 2
Thursday, September 13 2018
Cleans and More Cleans E2MOM 3 Squat Cleans to 3 Front Squats 3 Power Cleans to 3 Hang Squat Cleans 2 Hang Squat Cleans 2 Power
Wednesday, September 12 2018
Jerks (split or power) & Handstand Push-ups E2MOM 5 Jerks – 10 Strict HSPU RX+ Parallette or Deficit 6/4″ 4 Jerks – 10 Kipping HSPU
Tuesday, September 11 2018
Weighted Pull-Ups & Muscle-Ups E2MOM 5 to 8 Strict Weighted Pull-Ups (bar or rings) 4 to 7 Strict Chest to Bar Pull-Up (bar or rings) 3
Monday, September 10 2018
Deadlift E3MOM 10 – 5 – 8 – 5 3 Rounds For Time 400m Row or Run or 1km Assault Bike 20 WallBall Shots 20/14lbs to 10/9 RX+
Sunday, September 9 2018
HERO WOD “DALLAS 5” 5 min AMRAP of: Burpees (jump at least 1in, open hips, clap hands over head) Rest 1 min Then, 5 min AMRAP of:
Saturday, September 8 2018
E2MOM Strict Press 5 – 4 – 3 Push Press 4 – 3 – 2 Push/Split Jerk 3 – 2 – 1 12min AMRAP: 12/10 Calorie Row or Assault Bike or 200m
Friday, September 7 2018
Power Clean Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 – 1 WOD Credit to CF Linchpin 4 Rounds For Time 600m Run
Thursday, September 6 2018
Front Squat E3MOM 10 – 5 – 8 – 5 – Max Reps 4min AMRAP: 50 Double Unders 11 KB Goblet Box Step-Ups 24/20″ 24/16kgs RX+ 32/24kgs MRX
Wednesday, September 5 2018
Bench Press & Dips (bar or ring) E2MOM 10 Bench Press 10 – 10/8 Dips 5 Bench Press – 10/8 Dips 8 Bench Press – 10/8
Tuesday, September 4 2018
Top Down 3-Position Power Snatch E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 WOD Credit to/Based on CF GamesBiCouplet 1 &
Monday, September 3 2018
Squats E3MOM 10 Back Squats – 5 Back Squats 10 Front Squats – 5 Front Squats 10 Overhead Squats – 5 Overhead Squats “Saved by the Barbell”
Sunday, September 2 2018
“MARY” 20 minute AMRAP of: 5 Handstand Push-ups MRX 2/4″ rise or Hand Release Push-ups 10 Pistols, alternating legs MRX 10 Lunges (alt legs) 15 Pull-ups
Saturday, September 1 2018
“Funked Up Forties” by DB For Time: 40 DeadLifts 95/65 RX+ 115/75 MRX 75/55 40 Burpee Box Jumps/Step Ups 24/20″ RX+ 30/24 40 Kettlebell Swings 24/16kgs
Friday, August 31 2018
Back Squats & Squat Cleans E3MOM 7 Back Squats – 4 Squat Cleans 5 Back Squats – 3 Squat Cleans 2 Back Squats – 2 Squat
Thursday, August 30 2018
Bench Press E3MOM 7 – 5 – 2 – 5 – Max reps 3 Rounds For Time: 12/10 Barbell Push-Ups MRX Push-ups 10 Shoulder to Overhead 115/75 RX+
Wednesday, August 29 2018
3 Rounds For Time: 25 Russian Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12kgs 20 WallBall Sit-Ups 20/14lbs RX+ GHD WallBall Sit-ups 20/14 MRX 20/10 15 WallBall
Tuesday, August 28 2018
“Me Love You Long Time” by DB For Time: 15 Deadlifts 225/155 RX+ 275/185 MRX 185/115 1600m Run 15 Handstand Push-ups or 75ft Handstand Walk RX+ 15 Parallette
Sunday, August 26 2018
“JACK” 20min AMRAP: 10 Push Press 115/80 MRX 95/65 10 Kettlebell Swings 24/16kgs MRX 20/12 10 Box Jumps 24/20″ MRX 20/18 U.S. Army Staff Sgt. Jack M. Martin
Saturday, August 25 2018
For Time: Buy In: 1200m Row or Run or 3km Bike Then a Couplet of: 10 – 8 – 6 – 4 – 2 Power Cleans 5 – 4 –
Friday, August 24 2018
Snatch E2MOM 2 Power Snatch to 2 Overhead Squats 2 Squat Snatch 2 Power Snatch to 2 Snatch Balance 2 Squat Snatch 1 Power Snatch to
Thursday, August 23 2018
Sumo-Deadlift E3MOM 8 – 6 – 4 – 2 1min AMRAP: 10 Over Bar Burpee to Max Sumo Deadlifts Rest 2min 1min AMRAP: 10 Sumo Deadlifts to Max Over Bar
Wednesday, August 22 2018
Back Squat & Thrusters E2MOM 4 Back Squats 4 Thrusters 2 Back Squats 2 Thrusters 1 Back Squat 1 Thruster 1 Back Squat 1 Thruster 12 –
Tuesday, August 21 2018
Hang Power Snatch & Power Cleans Build Up E2MOM Hang Power Snatch 3 – 2 – 1 – 1 Then Power Clean 3 – 2 – 1 –
Monday, August 20 2018
“What Girl is It” by DB For Time: 200m Run 15 Overhead Squats 95/65 RX+ 115/75 MRX 75/55 15 Toes to Bar 250m Row 15 Thrusters 95/65
Sunday, August 19 2018
“Tumilson” 8 Rounds For Time: Run 200m 11 Dumbbell Burpee Deadlifts 2x 50/35lbs OR 2x Kettlebells 24/16 OR Barbell 135/95 U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare
Saturday, August 18 2018
3 min One Attempt Max: Bar Muscle-Ups or Ring Muscle-Ups or Chest to Bar Pull-Ups 5 min AMRAP: 5 Over Bar Burpees 5 Power Snatch 95/65 RX+ 115/75 MRX 75/55 5 Bar
Friday, August 17 2018
Front Squat E3MOM 8 – 6 – 4 – 2 12min AMRAP: 5 Front Squats 135/95 RX+ 155/105 MRX 95/65 10 Goblet Box Step-Ups 24/16kgs 24/20″ RX+ 32/24kgs
Thursday, August 16 2018
Power Clean – Push Press & Hang Power Clean – Shoulder to Overhead E2MOM 2 Power Clean – Push Press 2 Hang Power Clean – Shoulder
Wednesday, August 15 2018
2×2 Sprint Chipper For Max Reps: 2min AMRAP 10 Deadlifts 200m Run/Row/0.5km Assault Bike Max Deadlifts Rest 2min 2min AMRAP 5 Overhead Squats 50 Double Unders
Tuesday, August 14 2018
13 Min AMRAP 13 Handstand Push-ups or Strict Press 115/75 MRX 85/55 11 Ring Dips MRX Bar Dips 9 Barbell Push-Ups MRX Push-Ups 3 Bar Facing Burpees Close/Clean Grip
Monday, August 13 2018
For Time: 200m Run or Row or 0.5km Bike 400m Row or Run or 1km Bike (opposite) Rest 1 minute 400m Run or Row or 1km Bike 200m Row or Run or 0.5k Bike (opposite) Power Tower For Max Points: 1 min Squat Cleans
Sunday, August 12 2018
“HOTSHOTS 19” 6 Rounds For Time Of: 30 Air Squats 19 Power Cleans 135/95 MRX 95/65 7 Strict Pull-ups MRX Pull-Ups 400m Run On June 20, 2013,
Saturday, August 11 2018
Hang Power Snatch E2MOM 4 – 2 – 1 – 1 Thrusters E2MOM 6 – 3 – 1 – 1 15min AMRAP: 10 Hang Power Snatch 95/65 RX+ 115/75 MRX
Friday, August 10 2018
Deadlift E3MOM 8 – 6 – 4 – 2 5min AMRAP: 10 Deadlifts 275/185 RX+ 315/215 MRX 225/155 10 Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″ 10 Toes
Thursday, August 9 2018
For Time: 200m Run or Row or 0.5km Bike 15 Handstand Push-ups RX+ Parallette MRX 2/4″ Rise or 3 Wall Walks 2 Rope Climbs 15′ RX+ 2 Legless MRX 2 Rope Climbs
Wednesday, August 8 2018
Back Squat E3MOM 8 – 6 – 4 – 2 1 min AMRAP: 1 Gound to Overhead 155/105 RX+ 185/125 MRX 115/75 5 Bar Facing Burpees Max Air
Tuesday, August 7 2018
Team 3 minute Challenge: Max Russian Kettlebell Swings in 3 minutes 24/16kgs RX+ 32/24 MRX 20/12 *One athlete works here, one rests, once athlete sets KB on
Monday, August 6 2018
Push Press E3MOM 8 – 6 – 4 – 2 For Time: 21 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ 15 Toes to Bar 9 Power
Sunday, August 5 2018
“Lynne in a Boat or on a Bike with a Twist” by DB 5 Rounds E6MOM for Max Reps: Row 500m or 1.2km Assault Bike Max Reps
Saturday, August 4 2018
“BRUCK” 4 Round For Time: 400m Run 24 Back Squats 185/125 MRX 135/95 24 Jerk/Shoulder to Overhead 135/95 MRX 95/65 Bar is on floor, athlete only gets one
Friday, August 3 2018
Bench Press E3MOM 8 – 6 – 4 – 2 12min AMRAP: 12/10 Barbell Push-Ups RX+ Feet on 24/20″Box Barbell Push-Ups MRX Push-Ups 10 DeadLifts 155/105 RX+ 185/125
Thursday, August 2 2018
Front Squat E3MOM 10 – 5 – 5 – 10 3 Rounds For Time: 21 Pull-Ups 15 calorie Row or Bike 9 Thrusters 115/75 RX+ 135/95 MRX 95/65 Core
Wednesday, August 1 2018
Snatch E2MOM 2 – 2 – 2 – 2 – 2 – 2 – 1 – 1 – 1 10min AMRAP: 21 Power Snatch 115/75 RX+135/95 MRX 95/65
Tuesday, July 31 2018
Deadlift E3MOM 10 – 5 – 5 – 10 5 Rounds For Time: -5 Deadlifts 255/175 RX+ 315/215 MRX 205/135 -400m Run or Row or 1km Bike -2
Monday, July 30 2018
15 min AMRAP: Buy-In = 30 HSPU MRX 2/4″ Rise THEN, -5 KB Left Arm Hang Squat Clean Thruster -5 KB Right Arm Hang Squat Clean
Sunday, July 29 2018
“CrossFit Total with a Twist” -15min to Achieve a Max Back Squat -15min to Achieve a Max Bench Press -15min to Achieve a Max Deadlift
Saturday, July 28 2018
Cluster Build Up E3MOM -3 Power Clean to 3 Hang Squat Clean -2 Power Clean to 2 Hang Squat Clean -1 Power Clean to 1 Hang Squat Clean -1
Friday, July 27 2018
Strict Press 5 – 3 – 2 – 1 – 1 – 1 Build up to a 1RM E2MOM 6min AMRAP: -6 HSPU RX+ Strict MRX 2/4″ rise
Thursday, July 26 2018
20min AMRAP: – 400m Run or Row or Bike 1km – 15 T2B (odd rounds) 15 Weighted anchored Sit-Ups 25/15lbs RX+ GHD Sit-Ups MRX 15/10 (even
Wednesday, July 25 2018
Back Squat E3MOM 10 – 5- 5 – 10 5 min AMRAP: -7 Deadlifts 225/155 RX+ 255/175 MRX 185/115 -3 Over Bar Burpees -10 WallBalls 20/14lbs 10/9′ RX+
Tuesday, July 24 2018
**Tester: 800m Run, Row or 2km Bike for Time** For Time: -200m Run or Row or 0.5 km Bike -5 Pull-Ups RX+ 5 Ring Muscle Ups -10
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
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)
Saturday, July 21 2018
2rep Max Thruster Build (from floor) E2MOM 2 – 2 – 2 – 2 – 2 – 2 For Time: -9 Front Squats 95/65 RX+115/75 MRX 75/55 -9
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
Thursday, July 19 2018
Power / Squat / or Split Snatch Max Build Up E2MOM 3 – 2 – 1 – 1 – 1 – 1 – 1 – 1 WODs *Athletes
Wednesday, July 18 2018
Deadlift E3MOM 10 – 5 – 5 – 10 Team WOD Athletes working at same time 16min AMRAP: -200m Run or 0.5km Bike (Partner A) -200m Row or 0.5km
Tuesday, July 17 2018
Front Squat E3MOM 10 – 5 – 5 – 10 3 Rounds For Time Of: – 5 Bar Muscle-Ups MRX 5 C2B Pull-Ups – 10 Front Rack Reverse
Monday, July 16 2018
Push Press E3MOM 10 – 5 – 5 – 10 6min AMRAP: Buy-in: -24 HSPU or 6 Wall Walks RX+ 60′ Handstand Walk MRX 8/4″ Rise Push ups
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.
Saturday, July 14 2018
**Tester: 400m Run, Row or 1km A-Bike for Time** OHS E3MOM 10 – 5 – 5 – 10 12min AMRAP: -12/10cal Row or Bike or 200m Run – 10
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)
Thursday, July 12 2018
Clean & Jerk Build Up E2MOM -3 TnG Cleans to 3 Split Jerks -3 TnG Clean & Jerk -2 TnG Cleans to 2 Split Jerks -2
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 &
Tuesday, July 10 2018
Strict Press E3MOM 10 – 5- 5 – 10 2 Rounds For Time: -9 Ring MUs MRX 9 Bar Dips -12 HSPUs RX+ Strict MRX 3 Wall Walks
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
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
Saturday, July 7 2018
Combo Power Sets: E3MOM – 4 Fronts Squats into 4 Push Press – 4 Push Press into 4 Front Squats – 2 Front Squats into 2 Push Press –
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
Thursday, July 5 2018
Snatch Training E2MOM -5 Power Snatch to 5 Snatch Balance -3 Squat Snatch -4 Hang Power Snatch to 4 Snatch Balance -3 Hang Squat Snatch -1
Wednesday, July 4 2018
All Classes Are Canceled Today. Have a safe and Happy July 4th CFHSV!
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
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
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
Saturday, June 30 2018
Snatch Training E2MOM 3 Power Snatch 2 Hang Squat Snatch 3 Power Snatch to 2 Hang Squat Snatch 2 Power Snatch to 1 Hang Squat Snatch
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
Thursday, June 28 2018
In 10min achieve a 1RM weighted Chest to Bar pull-up and a weighted Pull-Up For Time: 600m Row or Run or 1.5km Assault Bike 30 Pull-Ups 30
Wednesday, June 27 2018
Estabilsh a 1 RM Front Squat E2:30MOM 5 – 3 – 1 – 1 – 1 For Time: 10 – 9 – 8 – 7 – 6 –
Tuesday, June 26 2018
Bench Press E2:30MOM 4 sets x 10 Reps 6min AMRAP: 3 Muscle-Ups (ring or bar) MRX 3 Chest to Bar Pull-ups 6 Barbell Push-ups MRX Push-ups 9 Power
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