Workout, Happening, and Updates at CROSSFIT HUNTSVILLE
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Saturday, August 12 2017
Benchmark WOD “KELLY” 5 Rounds For Time Of: -400m Run -30 Box Jumps 24/20″ -30 WallBalls 20/14lbs 10′ **Compare to August 11, 2016** CFHSV Running & Endurance WOD: 8
Friday, August 11 2017
Cluster Build Up: 1 Power Snatch to 1 Hang Power Snatch E2MOM x 6 sets 9 Minute AMRAP of: -9 Hang Power Snatch 115/80 RX+ 135/95 MRX 95/65 –
Thursday, August 10 2017
WOD: A. Back Squat: 5 – 3 – 3 – 2 – 2 E3MOM B. “Double Duel” by DB 6 Minute AMRAP Of: 1000m Row MRX
Wednesday, August 9 2017
Words cannot express how proud we are of Paul McCrary. His dedication, hard work, many sacrifices and natural talent allowed him to accomplish what only
Tuesday, August 8 2017
Deadlift = 5 – 3 – 3 -2 – 2 E3MOM Mainsite WOD 12min AMRAP: -9 Deadlifts 155/105 RX+ 185/125 MRX 125/85 -6 Burpees Over Bar/Lateral -3 Power Cleans
Monday, August 7 2017
Push Press 5 – 3 – 3 -2 – 2 E3MOM 6 Rounds For Time Of: – 200m Run -15 Wallballs 20/14 10/9′ MRX 20/10 9′ -10
Sunday, August 6 2017
HERO WOD “MICHAEL” 3 RFT: -Run 800 meters -50 Hip or Back Extensions or combination of Hip/Back Extensions (standard achieve a 90 degree right angle and 180 parallel
Saturday, August 5 2017
20 Minute AMRAP of: -20 KBS 24/16kgs RX+ 32/24 MRX 20/12kgs -15 Push-Ups RX+ Feet on 2x45lb plates/1x45lb plate -10 Pull-Ups RX+ Strict -5 Dips RX+
Friday, August 4 2017
10 Minute Build Up to a Heavy 3 rep Back Squat and a 3 rep S2O from the floor “BRUCK” 4 Rounds For Time Of: -400m Run
Thursday, August 3 2017
Tune in TODAY to CBS Sports and/or FaceBook Live to watch Paul McCrary as he competes at The 2017 Reebok CrossFit Games in Madison, Wisconsin! Thursday,
Wednesday, August 2 2017
Deadlift 12 – 8 – 4 – 2 – 1 reps E3MOM Build up 12 Minute AMRAP of: – 6 Deadlifts 275/175 RX+ 315/215 MRX 245/145lbs -Run
Thursday, July 20 2017
Bench Press = 7 – 5 – 4 – 4 – 3/4 E2:30MOM 15 minute AMRAP: -5 T2B -10 Barbell Push-ups -15 S2O 75/55 RX+ 95/65 MRX 65/45 -30
Tuesday, August 1 2017
Bench Press 20-15-10-5-1 reps Build up 2min AMRAP: – 6 Hang Power Snatch 115/80 MRX 95/65 – 3 Over Bar Burpees Rest 2min 2min AMRAP: – 6 Power Cleans
Monday, July 31 2017
Front Squat = 7 – 5 – 4 – 4 – 3/4 E2:30MOM For Time: -100 Double Unders or 21 Calorie Row or 21 Calorie Bike Then 8-10-12 reps of: –
Sunday, July 30 2017
EMOM x 6min -ODD Min = 1 Hang Power Clean to 1 Power Clean -EVEN Min = Rest / Add Weight **Build up each set EMOM X
Saturday, July 29 2017
EMOM Build Up/Primer *Bar starts on floor for all lifts, these lifts are to be linked without setting down the bar* -Min 1 = 3 Strict
Friday, July 28 2017
7min to build up and work on Single Leg Deadlifts 6 Rounds For Time Of: -6 Right Leg Deadlifts 135/95 RX+ 155/105 MRX 95/65 -7 Bar Facing
Thursday, July 27 2017
Team WOD #1 (In Teams of 2-3) 15 min AMRAP: -15 KBS 24/16kg RX+ 32.24kg Partner A -15 KBS Partner B -90ft Bear Crawl RX+ 30′ Handstand
Wednesday, July 26 2017
In 15 minutes, build up to a 1RM Bear Complex 1 Rep = 1 Power Clean TO 1 Front Squat (or 1 Squat Clean) TO 1
Tuesday, July 25 2017
Sumo-Deadlift = 7 – 5 – 4 – 4 – 3/4 E2:30MOM Sprint Sets For Time: -20 Bodyweight Sumo-Deadlift -15 Box Jump Over 24/20″ MRX 20/18″ -15 Calorie
Sunday, July 23 2017
“ZEMBIEC” 5 Rounds For Time Of: -11 Back Squats, 185/125lbs (from floor) MRX 135/95 -7 Strict Burpee Pull-ups -400m Run U.S. Marine Corps Major Douglas A. Zembiec, 34,
Saturday, July 22 2017
WOD 1 – 0:00 – 5:00 5min AMRAP: -5 Power Snatch 135/95 MRX 95/65 -10 Pull-Ups -15 Wallballs 20/14lbs 1 0/9′ MRX 20/10 9′ Score 1 is total
Friday, July 21 2017
E4MOM = 500m Row x 3 sets or Assault Bike 1km x 3 sets or mix up Bike and Row (score is combined time of all 3
Wednesday, July 19 2017
Back Squat = 7 – 5 – 4 – 4 – 3/4 E2:30MOM “KetlleBell Killed the CrossFit Star” by DB For Time: – 13 KBS 24/16kgs RX+ 32/24kgs
Tuesday, July 18 2017
Hang Power Clean = 3 – 3 – 3 – 3 E2MOM 30min AMRAP: -9 Hang Power Cleans 155/105 RX+ 185/125 MRX 125/85 OR DB Power Cleans 45/30
Monday, July 17 2017
Strict Press = 7 – 7 – 5- 5- 3-4 10min AMRAP: -7 HSPU MRX 7 HRPU or 2/4″ rise -14 SDHP 75/55 RX+ 95/65 -21 Box Jumps/Step-Ups
Sunday, July 16 2017
“ABBATE” For Time: -1 mile Run -21 Clean and Jerks 155/105 MRX 115/75 -800m Run -21 Clean and Jerks 155/105 MRX 115/75 -1 mile Run U.S. Marine Corps
Saturday, July 15 2017
Deadlift = 7 – 7 – 5 – 5 – 3/4 E2:30MOM For time: -30 Deadlifts BW/75% BW -Run 800 meters -30 Push-ups -30 Russian KBS 24/16kg
Friday, July 14 2017
Snatch Build Up E2MOM -2 Squat Snatch to 2 Hang Squat Snatch -2 Hang Squat Snatch to 2 Squat Snatch -1 Squat Snatch to 1 Hang
Thursday, July 13 2017
Clean & Jerks Build Up -3 TnG Power Cleans -3 Split Jerks -3 TnG Power Clean and Jerks -2 TnG Power Cleans -2 Split Jerks -2
Wednesday, July 12 2017
Front Squat = 7 – 7- 5- 5 – 3-4 5 Rounds For Time Of: – 8 Front Rack Lunges (alt/stationary) 95/65 RX+ 115/75 MRX 75/55 – 2
Tuesday, July 11 2017
A. 12min Build up to a Max Cluster of: 1 Power Clean to 1 Hang Power Clean B. 4 minute AMRAP of: -12 Power Cleans 135/95 RX+ 155/105
Monday, July 10 2017
A. OHS = 3 – 3 – 3 – 3 E2MOM B. 30 Minute AMRAP of: -Row 500m -Max Reps OHS 95/65 RX+ 115/75 MRX 75/55 -Run
Sunday, July 9 2017
“JACK” 20min AMRAP: -10 Push Press 115/80 MRX 95/65 -10 KBS 24/16kg MRX 20/12kg -10 Box Jumps 24/20″ MRX 20/18″ Army Staff Sgt. Jack M. Martin III, 26,
Saturday, July 8 2017
EMOMs for Total Reps/Cal for Each Exercise in Fight Gone Bad Format with 2 minutes rest: 5 Rounds for Reps -Min 1 = ROW for Calories or
Friday, July 7 2017
A. “The BB Mile” -400m Run Rest 1min -200m Run Rest 1min -400m Run Rest 1min -200m Run Rest 1min -400m Run Rest 5min / transition
Thursday, July 6 2017
A. Back Squat = 7@75% – 7@75% – 5@80% – 5@80% – 3-4 @85% B. 24 – 16 – 8 Reps For Time of: – Hang Power Snatch
Wednesday, July 5 2017
WOD: A. Bench Press = 7 – 7 – 5 – 5 – 3/4 E2:30MOM B. 11 Minute AMRAP Of: -10/8 Barbell Push-Ups -8 Deadlifts
Monday, July 3 2017
Independence Day HERO WODs: Athletes choice, pick one and give it your all! “LOREDO” 6 Rounds For Time Of: 24 Air Squats 24 Push-Ups 24 Walking Lunge Steps
Sunday, July 2 2017
WOD: “Daniel” For Time: 50 Pull-Ups 400m Run 21 Thrusters 95/65 MRX 75/55 800m Run 21 Thrusters 95/65 MRX 75/55 400m Run 50 Pull-Ups Dedicated to
Friday, June 30 2017
For Total Reps 2min AMRAP: -200m Run or Row or 0.5km A Bike -5 Deadlifts 255/175 RX+ 315/215 MRX 205/135 -Max C2B or Ring/Bar MUs Rest 2min 2min AMRAP: -5
Thursday, June 29 2017
Snatch Clusters E2MOM -1 Power Snatch to 1 Hang Squat Snatch -1 Squat Snatch to 1 Hang Power Snatch -1 Power Snatch to 1 Hang Squat
Wednesday, June 28 2017
Clean & Jerks E2MOM -3 TnG Power Cleans to 3 Jerks -3 TnG Power Clean & Jerks -2 TnG Power Cleans to 2 Jerks -2 Tng
Tuesday, June 27 2017
Max Out Moment – Bench Press 5-3-1-1-1 E2:30MOM – Deadlift 5-3-1-1-1 E2:30MOM 6min AMRAP: -36 Doubles -12/10 Hand Release Push-Ups -6 Deadlifts 225/155 Core & Grip Development – 1min L-sit
Monday, June 26 2017
Max Out Moment – Split Jerk or Strict Press 3-1-1-1-1 **Athletes Choice – Back Squat or Front Squat 3-1-1-1-1 **Athletes choice For Time: (12min cap) -400m Run –
Sunday, June 25 2017
In 10min build up to a tough 3 RM Deadlift (start with empty bar) Spend 5 min working on HSPU technique and speed “DIANE” 21-15-9
Saturday, June 24 2017
“NICOLE” 20min AMRAP: – Run 400meters – Max Rep Pull-Ups (once you come off bar have to run 400m) Score is total Pull-ups completed in 20min Core Development 1-2rds
Friday, June 23 2017
Squat Snatch 2 reps EMOM x 3min – Rest 2min/add wt – 1 rep EMOM x 3min – Rest 2min/add wt – 1 rep EMOM x
Thursday, June 22 2017
Bench Press = 10 – 5 – 20 – 5 E3MOM 2min AMRAP: -Run or Row 200m or 0.5km A Bike -Max Hand Release Push-Ups Rest 2min 2min
Wednesday, June 21 2017
“Summer Solstice Chipper” by DB For Time: -21 Deadlifts 95/65 RX+ 11575 MRX 75/55 -21 Barbell Push-Ups MRX Push-Ups -21 American KBS 24/16kgs RX+ 32/24 MRX 20/12
Tuesday, June 20 2017
WOD: A. Push Press & Jerks E2MOM Build-up – 6 Push Press to 3 Jerks – – 4 Push Press to 2 Jerks – –
Monday, June 19 2017
WOD: A. Back Squats: 6 sets x 2 Reps E2:30MOM B 10 Minute AMRAP of: -5 Over Bar Burpees -5 Squat Clean 135/95 RX+ 155/105
Sunday, June 18 2017
WOD: “Tabata This!” -Tabata Row -Rest 1 minute -Tabata Squat -Rest 1 minute -Tabata Pull-up -Rest 1 minute -Tabata Push-up -Rest 1 minute -Tabata Sit-up (ab-mat anchored) The Tabata interval is 20 seconds
Saturday, June 17 2017
WOD: A. Power Clean: 3 – 3 – 2 – 2 – 1 – 1 E2MOM B. Based on Regional Event 6 2017 For time:
Friday, June 16 2017
WOD: A. Based on Regional Event 5 2017 21-15-9 Reps For Time: – Burpee C2B RX+ Ring MUs – KB/DB Single Arm OHS 53/35lb or
Thursday, June 15 2017
WOD: Team WOD #1 (In Teams of 2-3) 5min AMRAP: Max Calorie Row ** athletes must switch out every 12/10 calories Rest 3 minutes, Team WOD #2
Wednesday, June 14 2017
ARMY Birthday HERO WOD “WHITTEN” 5 Rounds For Time: – 22 KBS 32/24kg MRX 24/16kg – 22 Box Jumps 24/20″ MRX 20/18 Step-ups – 400m Run
Tuesday, June 13 2017
A. Bench Press = 6 sets x 2 Reps E2:30MOM B. 3 minute AMRAP of: -5 Bar Muscle-Ups MRX 5 Burpee Chest To Bar -7
Monday, June 12 2017
WOD: A. OHS and Squat Snatch E2MOM Build-up -3 Power Snatch to 3 OHS -3 TnG Squat Snatch -2 Power Snatch to 2 OHS -2
Sunday, June 11 2017
WOD: “Quarter Gone Bad” 5 rounds for total reps of: -15sec Thrusters 135/95lbs MRX 115/75 -Rest 45 seconds -15sec Weighted Pull-Ups 50/35lbs MRX 35/20 -Rest
Saturday, June 10 2017
WOD: Based on Regional Event 4 2017 For Time: -6 Wall Walks RX+ 60ft (30’/30′) Handstand Walk MRX 4 Wall Walks -10 T2B -10 Deadlifts
Friday, June 9 2017
WOD: Based on Regional Event 3 2017 For Time: -50 KB/DB One Arm Overhead Lunges (alt/stationary) 55/35lb DB or 24/16kg KB RX+ 32/24kg KB MRX
Thursday, June 8 2017
WOD: For Time: -9 Power Cleans 135/95 RX+ 155/105 MRX 115/75 -18 Military Anchored Sit-Ups RX+ 18 GHD MRX 18 Anchored sit-ups -9 Calorie Row
Wednesday, June 7 2017
WOD: Strict Press = 6 sets x 4-5 Reps E2:30MOM 3 Rounds For Time Of: -15 Over Box Jumps 24/20″ MRX 20/18″ – 9 S2O
Tuesday, June 6 2017
WOD: For Time: -800m Run -16 Back Squats 135/95 RX+ 165/115 MRX 115/75 -600m Row -12 Front Squats -400m Run -8 Back Squats -200m Row
Monday, June 5 2017
WOD: Deadlifts = 6 sets x 2-4 Reps E2:30MOM 10 RFT: (15min cap) -10 Deadlifts 135/95 RX+ 165/115 MRX 115/75 -10 Barbell Push-Ups MRX 10
Sunday, June 4 2017
WOD: “TOMMY V” For Time: 21 Thrusters 115/75 12 Rope Climbs 15′ 15 Thrusters 115/75 9 Rope Climbs 15′ 9 Thrusters 115/75 6 Rope Climbs 15′ Senior
Saturday, June 3 2017
WOD: A. Power Snatch: 3 – 3 – 2 – 2 – 1 – 1 E2MOM B. Based on Regionals Event 2 2017 21 – 15
Friday, June 2 2017
WOD: A. Front Squat: 6 sets of 2-4 reps E2:30MOM B. Based on Regionals Event 1 2017 For Time: 800m Run RX+ 1200m Run Then, 10
Thursday, June 1 2017
WOD: A. Power Clean & Hang Power Clean: E2MOM 3 PC — 3 HPC — 2 PC — 2 HPC — 1 PC — 1 HPC
Wednesday, May 31 2017
WOD: A. Bench Press: 6 Sets x 2-4 Reps – E2:30MOM B. For Time 10 Wallballs 20/14 @ 10’/9′ RX+ 20/14 @ 11’/10′ (MRX 20/10
Tuesday, May 30 2017
WOD: A. Snatch Training – EMOM x 4min : 2 Power Snatch —-> 2 Snatch Drops –rest 2min/adjust weight– Snatch Training – EMOM x 4min : 1
Sunday, May 28 2017
All classes are canceled today and tomorrow in observance of Memorial Day. Have a safe and fun holiday weekend!
Saturday, May 27 2017
WOD: “Murph” For Time 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run RX+ must wear a 20lb weighted vest for the entire workout Athletes may
Friday, May 26 2017
WOD: A. 500m Row For Time — rest 3min — 250m Row For Time B. 12min AMRAP 10 Burpee Box Jumps 24″/20″ (MRX 20″/18″) 12 Wallballs 20/14
Thursday, May 25 2017
WOD: A. Clean & Jerk: 1 – 1 – 1 – 1 – 1 – 1 E2MOM Build Up B. Mainsite WOD – April 11,
Wednesday, May 24 2017
WOD: A. Back Squats: 6 Sets x 2-4 Reps – E2:30MOM B. 2 Rounds For Time 20 Russian Kettlebell Swings 24/16 RX+ 32/24 200m Run
Monday, May 22 2017
Congratulations to the newest members of the CFHSV Black Shirt Club and Green Team! 2017 Black Shirt Club Members: Will Dennis, Collin Parker, Jeremiah Rogers, Brandon Price,
Sunday, May 21 2017
WOD: “Gwen” For Load 15 – 12 – 9 reps of Clean & Jerk (can be Power/Squat) Rules -Touch and go at floor only -Even
Saturday, May 20 2017
WOD: A. EMOM x 10min: Weighted, Strict, or Strict Banded Pull-Ups or Muscle-Ups (Bar or Ring) or Tough Ring Rows / Strength or Skill Development Athlete picks
Friday, May 19 2017
WOD: A. Strict Press: 6 Sets x 4-6 Reps – E2:30MOM B. 10min AMRAP -10 Power Snatch 95/65 RX+115/80 (MRX 75/55) –or– 10 KB Hang Power
Thursday, May 18 2017
WOD: A. Front Squats: 6 Sets x 4-5 Reps – E2:30MOM B. For Time 10 Squat Cleans 95/65 RX+ 115/75 (MRX 75/55) 16cal Row RX+ 16cal
Wednesday, May 17 2017
WOD: A. Split Jerk Build Up 4 Split Jerks – EMOM x 3min – rest 2min/add weight 3 Split Jerks – EMOM x 3min – rest
Monday, May 15 2017
We are thrilled to announce that Paul McCrary has qualified for the 2017 Reebok CrossFit Games to be held this August in Madison, Wisconsin! Most
Sunday, May 14 2017
WOD: “Lumberjack 20” For Time: 20 deadlifts 275/185 400m run 20 KBS 32kg/24kg 400m run 20 OHS 115/75 400m run 20 burpees 400m run 20
Saturday, May 13 2017
WOD: A. Hang Power Clean: 4 – 3 – 2 – 1 – 1 Build Up AHAP – E2MOM B. “Nasty Girls” 3 Rounds For Time
Friday, May 12 2017
WOD: A. Deadlifts: 6 Sets x 4-6 Reps – E2:30MOM B. For Time 10 Deadlifts 205/140 RX+ 245/165 (MRX 165/115) 1 Rope Climb 15′ RX+ Legless
Thursday, May 11 2017
WOD: A. Push Press: 6 Sets x 4-6 Reps – E2:30MOM B. 2min AMRAP 10 Hang Power Snatch 95/65 RX+ 115/80 (MRX 75/55) 10 Thrusters
Wednesday, May 10 2017
WOD: “Aerobic Annie” by DB For Time: 500m Row RX+ 1.2 KM Bike 50 Double Unders 50 Military Anchored Sit-Ups RX+ GHD Sit-Ups 400m Run RX+
Tuesday, May 9 2017
WOD: A. Back Squats: 6 sets of 4-5 reps E2:30MOM B. 9 Minute AMRAP of: 6 Power Clean 135/95 (MRX 95/65) 9 Chest-to-bar Pull-ups 6 Hang
Monday, May 8 2017
WOD: A. HSPUs & Bench Press: Alternating Sets E2MOM 1-20 HSPUs & 6 Bench Press B. For Time: 150′ Bear Crawl (MRX 100′) OR 50′ Handstand
Sunday, May 7 2017
WOD: “JASON” For Time: 100 Squats 5 Muscle-Ups 75 Squats 10 Muscle-Ups 50 Squats 15 Muscle-Ups 25 Squats 20 Muscle-Ups S01 (SEAL) Jason Dale Lewis was killed
Saturday, May 6 2017
WOD: A. Front Squat: 6 sets of 4-6 reps E2:30MOM B. For Time: 20 Double Unders 2 Ground To Overhead 155/105 RX+ 195/125 (MRX 135/85) 200m
Friday, May 5 2017
TEAM WOD: Sprint Rounds: 2 Minute AMRAP: 250m row (athlete 1) — max rope climbs 15′ MRX 10′ OR max muscle-ups (athlete 2) rest 1 minute 2 Minute
Thursday, May 4 2017
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 (MRX 95/65) 12
Wednesday, May 3 2017
WOD: A. E2MOM Snatch Training: Set 1: 5 OHS — Set 2: 5 Hang Power Snatch — Set 3: 5 Squat Snatch rest 2 minutes, increase weight Set