Workout, Happening, and Updates at CROSSFIT HUNTSVILLE
The Blog
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Friday, April 6 2018
Thruster Build Up to Max E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 Master Qualifier Event 1 2016 21-15-9 reps for time
Thursday, April 5 2018
Sprint Rounds For Time: 75 Double Unders 25 Deadlifts 135/95 RX+155/105 MRX 115/75 5 Rope Climbs 15′ RX+ Legless MRX 10′ Rest 3 minutes 15 Over
Wednesday, April 4 2018
Back Squat E3MOM 8 – 8 – 5 – Max reps For Time: 9 Overhead Squats 95/65 RX+ 115/75 MRX 75/55 200m Row or Run or 0.5km Bike
Tuesday, April 3 2018
Bench Press E3MOM 8 – 8 – 5 – Max reps For Time: Buy In 400m Run Then 10 – 9 – 8 – 7 – 6 – 5 –
Monday, April 2 2018
Hang Clean Build Up E2MOM 4 – 3 – 2 – 1 – 1 “A Fool’s CHOICE” by DB 5 Rounds For Time Of: Choose 1: -10 Back Squats 135/95
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
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
Thursday, March 29 2018
Overhead Squat & Squat Snatch E2MOM 5 Overhead Squats – 4 Squat Snatch 4 Overhead Squats – 3 Squat Snatch 3 Overhead Squats – 2
Wednesday, March 28 2018
“HELEN” 3 Rounds For Time of: 400m Run 21 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 12 Pull-Ups RX+ C2B Rest 4 minutes “Finisher” For Time: 400m
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
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 &
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.
Saturday, March 24 2018
Hang Power Snatch & Hang Power Cleans E2MOM 3 Hang Power Snatch – 3 Hang Power Cleans 2 Hang Power Snatch – 2 Hang Power Cleans
Friday, March 23 2018
Alternating Front Squats and Push Press E2:30MOM 6 Front Squats – 6 Push Press – 4 Front Squats – 4 Push Press – 2 Front Squats
Thursday, March 22 2018
Thruster Build Up (from rack) E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 11min AMRAP: 7 Thrusters 95/65 RX+ 115/75 MRX 75/55
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
Tuesday, March 20 2018
Push Press & Split Jerk E2MOM 7 Push Press – 2 Spilt Jerks 5 Push Press – 2 Split Jerks 3 Push Press – 1 Split
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
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,
Saturday, March 17 2018
“The Feast of Saint Patrick” by DB For Time: 800m Gaelic Get Away Run 17 Green Goblet Squats 55/35 RX+ 70/55 MRX 45/25 17 Irish KB Swings
Friday, March 16 2018
EMOM Activator: 1st Min: 12/10 calorie row or bike 2nd Min: 15 KBS 3rd Min: 10/8 over the bar burpees 4th Min: rest Repeat one more
Thursday, March 15 2018
For Total Reps: 0:00 – 5:00 = 800m Run to Max BB Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/55 or KB SDHP 5:00 –
Wednesday, March 14 2018
Front Squats & Clean & Jerks E2:30MOM 5 Front Squats 5 Power Clean & Jerks 3 Front Squats 3 Squat Clean & Jerks 2 Front Squats
Tuesday, March 13 2018
Rowing & Deadlifts E3MOM 500m Row – 7 Deadlifts 500m Row – 5 Deadlifts 500m Row – 3 Deadlifts 500m Row – 1 Deadlifts **Can sub Assault
Monday, March 12 2018
Bench Press E3MOM 10 – 7 – 4 – 2 15 minute AMRAP: 21 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 5 Burpee Box Jumps 15 Ring Dips
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
Saturday, March 10 2018
12 min to Achieve a 1RM Weighted Pull-up and a 1RM Weighted Dip 2min AMRAP: Run or Row 200m or A Bike 0.5km 10 HSPU Max Thrusters
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
Wednesday, March 7 2018
Hang Power Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 1 13min Build Up AMRAP: 25 Hang Power Snatch 75/55 RX+ 95/65 MRX
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
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
Saturday, March 3 2018
Bench Press E3MOM 10 – 6 – 4 – 2 – 10 For Time: 25 Shoulder to Overhead 115/75 RX+ 135/95 MRX 95/65 25 Toes to Bar Rest
Friday, March 2 2018
OPEN WOD 18.2 and 18.2A For Time With a 12 Minute Cap: 1 – 2 – 3 – 4 – 5 – 6 – 7 –
Thursday, March 1 2018
For Time: 21 Kettlebell Swings 24/16 RX+ 30/24 MRX 20/12 11 Box Jumps 24/20 RX+ 30/24 MRX 20/18 2 Rope Climbs 15′ MRX 10′ 200m Run OR 200m
Wednesday, February 28 2018
Snatch Waves (Power or Squat) E2MOM 2 – 2 – 1 / 2 – 2 – 1 / 2 – 2 – 1 3min AMRAP: 21 Wallballs 20/14lbs
Tuesday, February 27 2018
Single Leg Deadlifts E2MOM R Leg 9 reps – L Leg 9 reps R Leg 6 reps – L Leg 6 reps R Leg 3 reps
Monday, February 26 2018
Cluster Build Up E2:30MOM 2 x 3 Hang Clean to 3 Front Squats to 3 Shoulder to Overhead 2 x 2 Hang Clean to 2 Front
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
Saturday, February 24 2018
Snatch Complex Build Up E2MOM x 7 sets 1 Power Snatch to 1 Hang Split Snatch to 1 Squat Snatch For Time: 21 Hang Split Snatch (alt feet)
Friday, February 23 2018
2018 CrossFit Games OPEN WOD 18.1 RX: For Men and Women ages 16-54… Complete as many rounds as possible in 20 minutes of: 8 Toes To Bar
Thursday, February 22 2018
“Teammate Terrible Twos” by DB 2 minute AMRAPs = (1st min Partner 1 Works; 2nd min Partner 2 works) 2 min AMRAP: Barbell Burpee to Deadlift 185/125 RX+225/155
Wednesday, February 21 2018
For Time: “The Sprint Run/Row Mile or 4km Bike” 400m Run Rest 1min 200m Run Rest 1min 400m Run Rest 1min 200m Run Rest 1min 400m
Tuesday, February 20 2018
Clean & Jerks E2MOM 3 – 2 – 2 – 1 – 1 – 1 – 1 – 1 “Bob the Builder” by DB 16min Build Up AMRAP: 10 Clean
Monday, February 19 2018
Bench Press Drop Sets E3MOM x 5 Sets 5 reps – immediately when finished: Strip off to around half weight on bar and perform burn reps
Sunday, February 18 2018
“Dropped Lung” by DB For Time: Run 400m 25 Thrusters 75/55lbs MRX 45/35lbs Run 400m 25 Burpees Run 400m 25 Thrusters 75/55lbs MRX 45/35lbs Run 400m 25
Saturday, February 17 2018
Strict Press Pyramids E2:30MOM 6 – 4 – 6 – 3 – 2 – 3 For Time: 2 Rounds of: 12 Front Rack Lunges (alt/stationary) 95/65 RX+ 115/75 MRX
Friday, February 16 2018
Alternating Squat Snatch / Squat Clean & Jerk E2MOM 2 Squat Snatch – 2 Squat Clean & Jerk 2 Squat Snatch – 2 Squat Clean &
Thursday, February 15 2018
Sumo Deadlift Pyramids E2:30MOM 6 – 4 – 6 – 3 – 2 – 3 5 minute AMRAP of: 9 SDHP 95/65 RX+ 115/75 MRX 75/55 9 Bar
Wednesday, February 14 2018
CFHSV’s Valentine’s Day WOD! In teams of 2 couples, partners, or friends, complete the following for time of: 10 Sets (5 each Valentine alternating) of 5 Thrusters one
Tuesday, February 13 2018
Push Press Pyramids E2:30MOM 6 – 4 – 6 – 3 – 2 – 3 For Time: 12 Squat Cleans 135/95 MRX 95/65 9 Shoulder to Overhead 7
Monday, February 12 2018
“Fight Gone Wrong” by DB 3 Rounds for Total Reps/Cals: Min 1 = Wallballs 20/14 to 10/9′ MRX 20/10 9′ REST 30sec Min 2 = Bar
Sunday, February 11 2018
HERO WOD “Mr. JOSHUA” 5 Rounds For Time Of: 400m Run 30 GHD Sit-Ups 15 Deadlifts 250/170 SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008
Saturday, February 10 2018
Overhead Squat Pyramid E2:30MOM 6 – 4 – 6 – 3 – 2 – 3 Open WOD 14.2 & 15.2 Every 3 minutes for as long as possible: From
Friday, February 9 2018
Split Jerk Complex EMOM x 4 minutes 1 Split Jerk to 1 Split Push Press to 1 Split Jerk Rest 2 minutes Split Jerk E2MOM 2 – 2
Thursday, February 8 2018
Bench Press Pyramids E2:30MOM 6 – 4 – 6 – 3 – 2 – 3 9 minute AMRAP of: 9 Hang Power Cleans 115/75 RX+ 135/95 MRX 95/65
Wednesday, February 7 2018
Team Row or Assault Bike Races For Time: (P1) 30/25 cals – (P2) 30/25 cals – (P1) 25/20 cals – (P2) 25/20 cals- (P1) 20/15 cals
Tuesday, February 6 2018
4 Hang Power Snatch EMOM x 3 min Rest 2 min / Adjust weights 3 Power Snatch EMOM x 3 min Rest 2 min / Adjust weights 2 Hang
Monday, February 5 2018
Back Squat Pyramids E2:30MOM 6 – 4 – 6 – 3 – 2 – 3 6min AMRAP: 6 Squat Cleans 115/75 RX+ 155/105 MRX 95/65 3 Muscle-ups (ring/bar)
Sunday, February 4 2018
“Capoot” 100 Push-ups 800m Run 75 Push-ups 1200m Run 50 Push-ups 1600m Run 25 Push-ups 2000m Run Officer James Lowell Capoot, of the Vallejo Police Department, died
Friday, February 2 2018
Power Cleans to Shoulder to Overhead Pyramids E2:30MOM 6 – 3 – 6 – 3 – 1 – 3 “Punxsutawney Phil” by DB 12 minute Ascending AMRAP: 1 Hand
Thursday, February 1 2018
“Cupid’s Climb” by DB For Time: 1200m Run or Row or 3km Assault Bike 3 Rope Climbs 15′ MRX 10′ 30 Toes to Bar Rest 3 min
Wednesday, January 31 2018
**Athlete has 3 Choices Today Open WOD 16.4/17.4 13 minute AMRAP of: 55 Deadlifts 225/155 MRX 185/125lbs 55 WallBalls 20/14 10/9′ MRX 20/10 9′ 55 Calorie ROW 55
Monday, January 29 2018
CONGRATULATIONS CrossFit Huntsville!! 2018 Big NASTI Champs!!! Mandee Stearns: 155lb Snatch (1st place tie) Tyler Layne: 265lb Snatch (2nd place) Melody Adair: 185lb Clean &
Sunday, January 28 2018
HERO WOD “FALKEL” 25min AMRAP: 8 HSPU MRX 2/4″ rise 8 Box Jumps 30/24″ MRX 24/20″ 1 Rope Climb 15′ MRX 10′ U.S. Army Staff Sgt. Chris Falkel,
Saturday, January 27 2018
Come support our CrossFit Huntsville Team at The Big NASTI Weightlifting Competition today as they compete to defend our 2017 title! CrossFit Protocol, Decatur —
Friday, January 26 2018
Come support our CrossFit Huntsville Team at The Big NASTI Weightlifting Competition this Saturday, January 27th as our 2018 Team competes to defend our 2017
Thursday, January 25 2018
Front Squat E3MOM 10 – 10 – 10 For Time: 9 Front Squats 95/65 RX+115/75 MRX 75/55 10 Front Rack Lunges (stationary, alternating) 200m Run or 0.5km Bike
Wednesday, January 24 2018
For Time: 50 KBS 24/16kgs RX+ 30/24kgs MRX 20/12kgs 25 Burpee Box Jump Overs 24/20″ MRX Step-ups Okay 1 Rope Climb 15′ MRX 10′ 40 KBS
Tuesday, January 23 2018
Hang Power Snatch E2MOM 3 – 2 – 1 – 1 – 1 For Time: Run 200m 15 T2B Rest 1 minute 50 Doubles 15 WallBall Sit-ups 20/14
Monday, January 22 2018
Clean & Jerk Cluster E2:30MOM x 6 sets 1 Squat Clean to 1 Hang Power Clean to 1 Push Press to 1 Split Jerk 12 minutes (For
Sunday, January 21 2018
HERO WOD “JARED” 4 Rounds For Time: 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 20 2018
Power Snatch E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 CrossFit Open WOD 16.3 7 minute AMRAP: 10 Power Snatches 75/55 3
Friday, January 19 2018
Bench Press E3MOM 10 – 10 -10 – 10 4 Rounds For Time: 5 Deadlifts 255/175 RX+ 295/205 MRX 205/135 10 Barbell Push-Ups RX+ 15 Barbell Push-ups 5
Thursday, January 18 2018
EMOM Activator: 6 minutes 1st min: single unders or double unders 2nd min: KBS 3rd min: rest, then repeat Split Jerk E2MOM 4 – 3 – 2 –
Wednesday, January 17 2018
Back Squat E3MOM 10 – 10 – 10 For Time: 3 Rounds of: 7 Chest to Bar Pull-ups 7 Over Head Squats Then 500m Row or 1.2k Bike Rest 2
Tuesday, January 16 2018
Presses & HSPUs E3MOM 7 Strict Press Max HSPUs in one set (Strict) 6 Push Press Max HSPUs in one set (Strict or Kip) 5 Shoulder
Monday, January 15 2018
“The MLK Muscle-Up Mile” by DB For Time: 805m Row Then 10 – 8 – 6 – 4 – 2 – 1 Ring Muscle Ups MRX Burpee
Sunday, January 14 2018
“Gwen” (for load) 15 – 12 – 9 reps of: Clean (Power or Squat or both) and Jerk Rules – Touch and go at floor only. – Even a re-grip off
Saturday, January 13 2018
4 Rounds for Time: 400m Run 25 Russian KettleBell Swings 24/16 RX+ 30/24 MRX 20/12 15 Strict Hand Stand Push-Ups or 15 Strict Press 75/55 RX+
Friday, January 12 2018
Squat Snatch E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 CrossFit Open WOD 17.3 Prior to 8:00, complete: 3 Rounds of: 6 Chest to
Thursday, January 11 2018
Clean & Jerks (Squat or Power) E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 “Taking Turns” by DB 20 Min AMRAP: Team WOD**
Wednesday, January 10 2018
Sumo Deadlift E3MOM 8 – 5 – 3 – 1/2 – 1 – 1 – 1 For Time: Run 200m or Row 200m or Assault Bike .5km 15
Tuesday, January 9 2018
Bench Press Max E3MOM 8 – 5 – 3 – 1/2 – 1 – 1 – 1 “JT” 21 – 15 – 9 Reps for Time of: Hand Stand
Monday, January 8 2018
Front Squat Max E3MOM 8 – 5 – 3 – 1/2 – 1 – 1 – 1 10 min AMRAP 30 WallBall Shots 20/14lbs 10/9′ MRX 20/10 9′
Sunday, January 7 2018
Hang Clean & Jerk E2MOM 3 – 2 – 1 – 1 – 1 Master and Teen CrossFit Games WOD 2015 “Double Hanger” 3 Rounds for Time of: 100 Double
Saturday, January 6 2018
Hang Squat or Hang Power Snatch E2MOM 3 – 3 – 2 – 2 – 2 – 2 15 minute AMRAP of: 40 Over the Bar Burpees 40
Friday, January 5 2018
“Francy” by DB For Time: 400m Row or 1K Bike 21 Thrusters 95/65 RX+ 115/75 MRX 75/55 21 Pull-ups RX+ Chest to Bar 400m Row or 1K
Thursday, January 4 2018
Deadlift Max E3MOM 8 – 5 – 3 – 1/2 – 1 – 1 – 1 For Time: 100 Double Unders 10 Deadlifts 255/175 RX+ 275/185 MRX 205/135
Wednesday, January 3 2018
Strict Press Max E3MOM 8 – 5 – 3 – 1/2 – 1 – 1 – 1 6 min AMRAP 6 Hang Power Cleans 95/65 RX+ 115/80 MRX
Tuesday, January 2 2018
Back Squat Max E3MOM 8 – 5 – 3 – 1/2 – 1 – 1 – 1 For Time: 400m Row OR 150 Double Unders 20 KBS 24/16kgs
Monday, January 1 2018
Happy New Year CrossFit Huntsville! All classes are canceled today. REINDER: We are closed Sunday, December 31st and Monday, January 1st in celebration of the New Year!
Sunday, December 31 2017
Happy New Year’s Eve CrossFit Huntsville! All classes are canceled today. REINDER: We are closed Sunday, December 31st and Monday, January 1st in celebration of the New
Saturday, December 30 2017
E2MOM x 5 sets: 2 Squat Snatch, Build Up “New Year’s Eve Nightmare 2” by DB 5 Squat Snatch 95/65 RX+ 115/80 MRX 75/55 10 Back Rack
Friday, December 29 2017
10 minutes to build up and work on Single Leg Deadlifts and Muscle Ups 6 min AMRAP Buy In: 400m Run 3 Ring Muscle Ups or 6
Thursday, December 28 2017
Cleans & Shoulder to Overhead E3MOM 3 Power Cleans to 3 Shoulder to Overhead 3 Hang Squat Cleans to 3 Shoulder to Overhead 2 Power Cleans to
Wednesday, December 27
Back Squat = 6 – 5 – 2 – 2 – 1 E3MOM 2 Rounds For Time: -400m RUN – 10 Front Squats 155/105 RX+ 185/125
Tuesday, December 26 2017
5 minute AMRAP of: -200m Run -20 Hand Release Push-ups feet on Plate RX+ 20 Clapping Push-ups feet on plate -200m Run -Max Burpees to
Monday, December 25 2017
Merry Christmas CrossFit Huntsville! All classes are canceled. HOLIDAY SCHEDULE Friday, December 22nd: CFHSV’s Annual “12 Days of Christmas” WOD! Regular schedule Saturday, December 23rd: Regular schedule Sunday,