Workout, Happening, and Updates at CROSSFIT HUNTSVILLE

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Sunday, August 14 2016

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

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Sunday, August 7 2016

WOD: “Michael” 3 rounds for time of: 800m run 50 hip or back extensions 50 ab-mat anchored sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of

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Friday, August 5 2016

WOD: “The Golden Grip” by DB 5 rounds for time of: 5 burpee box jumps 24″/20″ RX+ 30″/24″ (MRX 20″/18″ step ups) 5 left arm Russian

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Sunday, July 31 2016

WOD: “OMAR” For Time: 10 thrusters 95/65 15 bar facing burpees 20 thrusters 95/65 25 bar facing burpees 30 thrusters 95/65 35 bar facing burpees U.S. Army

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Saturday, July 30 2016

WOD: For Time: 1200m run 50 KBS 24kg/16kg RX+ 32kg/24kg (MRX 20kg/12kg) 25 pull-ups 800m run 40 KBS 24kg/16kg RX+ 32kg/24kg (MRX 20kg/12kg) 20 pull-ups 400m

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Sunday, July 24 2016

WOD: “Tabata Something Else” Tabata pull-ups Tabata push-ups Tabata air squats Tabata ab-mat anchored sit-ups The Tabata interval is 20 seconds of work followed by 10

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Wednesday, July 20 2016

WOD: With a continuous running clock: 00:00-3:00 run 200m then max rounds of: 10 kettlebell swings 24/16kg RX+ 32/24kg (MRX 20/12kg) 10 Military anchored ab-mat sit-ups

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Sunday, July 10 2016

WOD: “ZIMMERMAN” 25 minute AMRAP of: 11 chest to bar pull-ups 2 deadlifts 315/215 10 HSPU U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook,

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Friday, July 8 2016

WOD: “KALSU” For Time: 100 thrusters 135/95 (MRX 75/45) **at the beginning of each minute, stop and perform 5 burpees** LT Robert James Kalsu (April 13,

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Sunday, June 26 2016

“Filthy Fifties” For time: 50 box jumps 24″ 50 jumping pull-ups 50 kettlebell swings 16kgs 5o walking lunge steps 50 knees to elbows 50 push

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Thursday, June 23 2016

A. Weakness Work/Progression Training: **Athlete makes 2 choices based on greatest weakness and alternates choices on even and odd minutes: Alternating EMOM for 14 minutes:

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Tuesday, June 21 2016

Team WOD #1: (In teams of 2) 5 minute AMRAP of: max calorie row *(athletes must switch every 12/10 calories)* rest 3 minutes Team WOD #2: (In teams

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Sunday, June 19 2016

WOD: “TOMMY V” For time: 21 thrusters 115/75 lbs. 12 rope climbs 15′ 15 thrusters 115/75 lbs. 9 rope climbs 15′ 9 thrusters 115/75 lbs. 6

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Friday, June 17 2016

A. “Tester” athlete’s choice: max reps unbroken toes-to-bar and/or spend 10 minutes working on progressions and prepping for benchmark WOD. B. “ANGIE” for time: 100

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Sunday, June 12 2016

WOD: “MICHAEL” 3 rounds for time: 800m run 50 hip or back extensions or combination of hip/back extensions 50 ab-mat anchored sit-ups In honor of Navy Lieutenant

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Friday, June 10 2016

A. “The BB Sprint Mile” 400m run rest 1 minute 200m run rest 1 minute 400m run rest 1 minute 200m run rest 1 minute 400m run **score = total time minus 4

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Sunday, June 5 2016

WOD: “ANNIE” 50-40-30-20 and 10 rep rounds for time of: double unders ab-mat anchored sit-ups or “KAREN” for time: 150 wallballs 20/14 10′

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Saturday, May 28 2016

The “MURPH” Challenge Complete the following for time of: 1 mile run 100 pull-ups 200 push-ups 300 squats 1 mile run Partition the pull-ups, push-ups, and

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Monday, May 23 2016

Congratulations to the newest members of our CFHSV Black Shirt Club and Green Team! 2016 Black Shirt Club Members: Heath Sharp, Justin Waldon, Mo Araiinejad, Sam Winkler,

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Sunday, May 22 2016

WOD: “BARRAZA” 18 minute AMRAP of: 200m run 9 deadlifts 275/185 lbs. 6 burpee bar muscle-ups U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned

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Saturday, May 21 2016

WOD: “Holleyman” 30 rounds for time of: 5 wallballs 20/14lbs. 10/9′ (55 and over 20/10 9′) 3 handstand push-ups (55 and over 4″ rise) 1 power

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Tuesday, May 17 2016

A. “Tester: Athlete’s Choice” max reps unbroken double-unders or 200 double-unders for time or 150 double-unders for time or 100 double-unders for time or 50

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Sunday, May 15 2016

WOD: “STEPHEN” For Time: 30-25-20-15-10-5 rep rounds of: GHD sit-ups back/hip extensions knees to elbow stiff legged deadlifts 95/65 lbs. Third Battalion, Princess Patricia’s Canadian Light

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Sunday, May 8 2016

WOD: “Nate” 20 minute AMRAP of: 2 muscle ups 4 HSPU 8 KBS 32kg/24kg Chief Petty Officer Nate Hardy was killed Sunday, February 4th during combat

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