Workout, Happening, and Updates at CROSSFIT HUNTSVILLE
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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,
Sunday, December 24 2017
Merry Christmas Eve CrossFit Huntsville! All classes are canceled today. HOLIDAY SCHEDULE Friday, December 22nd: CFHSV’s Annual “12 Days of Christmas” WOD! Regular schedule Saturday, December 23rd: Regular
Saturday, December 23 2017
“The Jingle Bell Grinch” by DB For Time: -800m Run – 80 Jingle Bell Swings 24/16kgs RX+ 30/24 -800m ROW -80 Double-unders -600m Run – 60
Friday, December 22 2017
DB’s Annual 12 Days of Christmas WOD! FOR TIME: -1 Power Snatch 95/65 MRX 75/55 -2 Thrusters 95/65 MRX 75/55 -3 SDHP 95/65 MRX 75/55 -4
Thursday, December 21 2017
Snatch Cluster: EMOM x 4 sets: 1 Hang Power Snatch to 1 Squat Snatch Alternating Snatches E2MOM x 6 sets: Set 1: 2 Hang Power Snatch Set 2:
Wednesday, December 20 2017
Bench Press = 6- 5 – 2 – 2 – 1 E3MOM 21 minute AMRAP of: -21/18 calorie Row or 21/18 calorie Bike -15 HSPU or
Tuesday, December 19 2017
Deadlift = 6 – 5 – 2 – 2 – 1 E3MOM 4 minute AMRAP of: – 3 Deadlift 305/210 RX+ 365/240 MRX 255/125 -12 Rower
Monday, December 18 2017
In 15 Minutes establish a 1 RM weighted Pull-up (chin over bar) and a 1RM weighted Dip. or Work on Strict Pull-up and Strict Dips or Kipping
Sunday, December 17 2017
Sumo-DeadLift: 5 x 5 E3MOM“Sumo-Santa” by DB 3 Rounds For Time Of: -250m Sleigh Row -20 SDHP 95/65 RX+ 115/75 MRX 75/55 -15 Big Belly Barbell
Saturday, December 16 2017
EMOM Activator for 6min 1st min = 30 sec Lateral Over Bar Burpees, 30 sec rest 2nd min = 30 sec Hang Muscle Cleans 45/35 or
Friday, December 15 2017
“The Kitchen Sink” by DB For Time: -2 Rounds of Cindy (5 Pull-ups-10 Push ups-15 Air Squats) -35 KB SDHP 24/16 RX+ 32/24 MRX 20/12 -Run 400m
Thursday, December 14 2017
Back Squat = 6 – 5 – 3 – 2 – 2 E3MOM 5 Rounds For Time Of: -5 Hang Power Snatch 125/85 RX+ 155/105 MRX
Wednesday, December 13 2017
1 Set of Max Unbroken HSPU Strict Press & Push Press = E2:30MOM -6 Strict Press – 6 Push Press – 4 Strict Press – 4 Push
Tuesday, December 12 2017
Cleans & Cluster E2MOM -6 TnG Power Cleans -6 Hang Squat Cleans -3 Clusters of 1 Power Clean to 1 Hang Squat Clean -4 TnG Power
Monday, December 11 2017
Thrusters: 4 – 3 – 2 – 1 – 1 E2MOM (from rack) For time: -Row 400m or Run 400m or Bike 1km -25 Thrusters 75/55lbs
Sunday, December 10 2017
“Annie Addicted to KettleBells” by DB For Time: -50 KBS 24/16kgs RX+ 30/24 MRX 20/12 -50 Double Unders -50 Sit-ups ab-mat Anchored RX+ GHD -40 KBS
Friday, December 8 2017
OHS & Squat Snatch Alternating Lifts = E3MOM OHS 6 – Squat Snatch 3 – OHS 5 – Squat Snatch 3 – OHS 4 – Squat
Thursday, December 7 2017
1 Set of Max Unbroken Pull-ups or C2B Rest 3-4 minutes 1 Set of Max Unbroken Double-Unders 3 minute AMRAP: -30 Doubles -1 Rope Climb 15′ MRX 10′ Rest
Wednesday, December 6 2017
Deadlift = 6 – 5 – 3 – 2 – 2 E3MOM 14 minute AMRAP of: -Row 200m or Bike 0.5km -6 Deadlifts 165/115 RX+ 205/140
Tuesday, December 5 2017
Push Press = 6 – 5 – 3 – 2 – 2 E2:30MOM For Time: 3 Rounds of: -6 HSPUs RX+ Strict or 6 S2O (80/70% BW)
Monday, December 4 2017
E6MOM for 5 TEST Events – 800m Sprint/Run for time – 1000m Row for time – 50 Back Squats from floor bodyweight men /70% bodyweight women
Sunday, December 3 2017
In 10 minutes build up to a tough 3 RM Deadlift (start with empty bar) Spend 5 min working on HSPU & Double Under form &
Saturday, December 2 2017
Bench Press = 6 – 5 – 3 – 2 – 2 E3MOM For Time: -200m Run or Row or Bike 0.5km -20 KBS 24/16kgs RX+
Friday, December 1 2017
For Time: 1 Round of: -8 Muscle-Ups (Ring or Bar) OR 16 Chest To Bar Pull-Ups MRX 16 Pull-ups – 16 Power Clean OR 8 Squat
Thursday, November 30 2017
Combo Push Press & Front Squat: E3MOM 5 Push Press – 5 Front Squat – 4 Push Press – 4 Front Squat – 3 Push Press
Wednesday, November 29 2017
“Team Tuff Chipper” by DB For Time: 25 Over The Bar Burpees 50 Deadlifts 115/75 RX+ 135/95 MRX 95/65 50 Hang Power Cleans 50 Barbell
Tuesday, November 28 2017
Power Snatch to Snatch Balance: 2-2-2 EMOM Rest 2 minutes/add weight Squat Snatch: 2-2-2 EMOM Rest 2 minutes/add weight Power Snatch to Snatch Balance: 1-1-1 EMOM Rest 2 minutes/add weight Squat
Monday, November 27 2017
“Cindy” 20 minute AMRAP of: -5 Pull-Ups -10 Push-Ups -15 Air Squats OR 20 minute AMRAP of: – 3 Bar Muscle-ups – 6 HSPU – 9
Sunday, November 26 2017
“HANSEN” 5 Rounds For Time Of: -30 KetlleBell Swings 32/24kgs MRX 24/16kgs -30 Burpees -30 GHD Sit-ups MRX 30 Ab-mat anchored Sit-Ups Marine Staff Sgt Daniel
Saturday, November 25 2017
CrossFit Huntsville Annual Iron Bowl / College Game Day WOD! Kickoff at 9AM! Arrive early to warm-up on your own. We WILL have childcare starting at 830AM.
Friday, November 24 2017
“Team Turkey Time” by DB For Time: -400m Partner Turkey (WB) Run/Carry -30 Alternating Partner HRPUs RX+ HSPUs -30 Turkey Toss WBS 20/14 10/9′ MRX 20/10
Wednesday, November 22 2017
Deadlift = 6 – 5 – 4 – 3 – 2 E3MOM 12 minute AMRAP of: – 9 Deadlifts 225/155 RX+ 255/175 MRX 185/125 – 6
Tuesday, November 21 2017
Strict Press = 6 – 5 – 4 – 3 – 3 E2:30MOM “What Goes Up Must Come Down 2” by DB For Time: -10 Shoulder To
Monday, November 20 2017
Alternating Back & Front Squat: E3MOM 5 Back Squats – 5 Front Squats – 4 Back Squats – 4 Front Squats – 3 Back Squats –
Sunday, November 19 2017
“HALL” 5 Rounds For Time Of: -3 Cleans 225/155lbs -Run 200 meters -20 KB Snatches 24/16kgs (10 each arm) Rest 2 minutes after each round U.S. Air
Saturday, November 18 2017
5 Rounds For Time Of: -20 WallBalls 20/14 10′ MRX 20/10 9′ -20 SDHP 75/55 MRX 65/45 -20 Box Jumps 20″ MRX Step-Ups Okay -20
Friday, November 17 2017
Back & Squat Snatch Alternating Lifts = E3MOM 7 Back Squats – 3 Squat Snatch – 6 Back Squat – 3 Squat Snatch – 4 Back
Thursday, November 16 2017
Pause Split Jerks EMOM: 2 – 2 – 2 Rest 2 minute/add weight Pause Split Jerks EMOM: 1 – 1 – 1 Rest 2 minute/add weight Split Jerk E2MOM:
Wednesday, November 15 2017
\ Hang Power Snatch EMOM: 2 – 2 – 2 Rest 2 minutes/add weight Hang Split Snatch EMOM: 2 – 2 – 2 Rest 2 minutes/add weight Hang Power &/or
Tuesday, November 14 2017
Alternating Front & Back Squat : E3MOM 6 Front Squat – 6 Back Squats – 5 Front Squats – 5 Back Squats – 4 Front Squats
Monday, November 13 2017
“2:1 Chipper” by DB For Total Reps: 2 minute AMRAP: -Run 400m (MRX 300m) & Max Reps HSPU or Hand Release Push-Ups REST 1 minute 2 minute AMRAP: -Row
Sunday, November 12 2017
15 minute Build Up On Deadlifts and Squat Cleans “Dead Leg Elizabeth” by DB 21-15-9 Reps For Time: – Deadlifts 135/95 RX+ 155/105 MRX 95/65 – Squat
Saturday, November 11 2017
Veteran’s Day -9 minute Build up to a Max Squat Snatch straight to -7 minute Build up to a Max Power Clean Three Wise Men Veterans Day
Friday, November 10 2017
Marine Corps Birthday Celebration! For Time: -1600m Run or Row for the Marine Corps Then “MARCO” 3 Rounds For Time Of: -21 Pull-ups -15 HSPU –
Thursday, November 9 2017
Deadlift = 6 – 5 – 4 – 4 – 4 E2:30MOM 6 minute AMRAP: -15 Deadlifts Bodyweight/75% bodyweight -15 Anchored Weighted Sit-Ups 25/15lbs RX+GHD Sit-ups
Wednesday, November 8 2017
Bench Press: 6 – 5 – 4 – 4 – 4 E2:30MOM For Time: -Run 400m -5 WallWalks (all athletes) then -10 HSPU or 3 more WallWalks
Tuesday, November 7 2017
Hang Power Snatch: 2-2-2-2 EMOM Rest 2 minutes /add weight Hang Power Snatch 1-1-1-1 EMOM Rest 2 minutes /add weight Power Clean: 2-2-2-2 EMOM Rest 2 minutes /add weight Power Clean:
Monday, November 6 2017
Back Squat: 6 – 5 – 4 – 4 – 4 E2:30MOM Team WOD 10 minute AMRAP: -Partner 1: Row 200m or 0.5km Bike -Partner 2: Row
Sunday, November 5 2017
“Amanda meets Annie” by DB For Time: – 9 Ring Muscle-Ups MRX 9 Burpee Pull-ups -50 Double Unders -50 Sit-ups ab-mat Anchored RX+ GHD – 9
Saturday, November 4 2017
Strict Press: 5 – 3 – 1 Push Press 3 – 2 – 1 Push or Split Jerk 2 – 1 – 1 E2MOM For Time: -10 Over Bar Burpees
Friday, November 3 2017
Congratulations CFHSV on an amazing showing of support and fundraising for our annual Barbells For Boobs event! Collectively, our CFHSV Team raised $9,142 from over
Thursday, November 2 2017
Station Rotations x 2 Full Set Rotations -1 minute Max HSPU (strict or kip) or Wall Walks REST 1 minute -1 minute Strict Press to Push Press REST 1