Workout, Happening, and Updates at CROSSFIT HUNTSVILLE
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Tuesday, July 12 2016
WOD: A. Split Jerk: 2 – 2 – 1 – 1 – 1 – 1 E2MOM B. 1 round for time of: 5 jerks 135/95 RX+
Monday, July 11 2016
WOD: A. Back Squat: 9 – 6 3 – 4 – 1/2 E3MOM B. For Time: 100m sprint 21 thrusters 95/65 (MRX 75/55) 3 rope climbs
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,
Saturday, July 9 2016
WOD: A. Cluster Build Up: 1 power snatch to 1 hang power snatch to 1 power snatch E2MOM for 5 sets B. 3 minute AMRAP Sprint
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,
Thursday, July 7 2016
WOD: A. Strict Press: 9 – 6 – 3 – 4 – 1/2 E3MOM B. 12 minute AMRAP of: Buy In: 6 wall walks RX+ 120ft
Wednesday, July 6 2016
WOD: A. Deadlift: 9 – 6 – 3 – 4 – 1/2 E3MOM B. For Time: 30 deadlift BW/70% BW 800m run 30 kettlebell swings 24/16kg
Tuesday, July 5 2016
WOD: A. Cluster Build Up: 1 power clean to 1 thruster to 1 hang squat clean E2MOM for 5 sets B. “The Firecracker 400″ by DB
Monday, July 4 2016
Happy Independence Day CrossFit Huntsville! Have a safe and fun holiday! All classes are canceled today.
Sunday, July 3 2016
All Classes Canceled Today. Have a safe and fun Independence Day weekend!
Saturday, July 2 2016
WOD: For Time: 125m row or 100m run 10 burpee pull-ups or 5 burpee muscle-ups 20 Military ab-mat anchored sit-ups or 20 GHD sit-ups 400m run
Friday, July 1 2016
WOD: A. Bench Press: 20 – 15 – 10 – 5 – 20 E3MOM B. For Time: 30 Wallball Shots 20/14 10’/9′ (MRX 20/10 9′) 10
Thursday, June 30 2016
A. Power Snatch: 3 – 2 – 1 – 1 – 1 E2MOM B. 3 rounds for time and snatch load of: 600m run 18
Wednesday, June 29 2016
WOD: A. Front Squat & Deadlifts: 3 – 2 – 2 – 1 – 1 E3MOM (complete both lifts within 3 minute window, 20 seconds to
Tuesday, June 28 2016
WOD: With a continuous running clock: 00:00 – 3:00 run 400m for time 03:00 – 7:00 row 500m for time 7:00 – 10:00 run 400m for
Monday, June 27 2016
A. Thruster: 1 – 1 – 1 – 1 – 1 – 1 E2MOM B. “Chest Pump” by DB 12-10-8-6-4-2 rep rounds of: power clean
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
Saturday, June 25 2016
WOD: A. Back squat: 1 – 1 – 1 – 1 – 1 E2MOM B. 22 minute AMRAP of: 10 back squats 135/95 RX+ 175/115 (MRX
Friday, June 24 2016
WOD: A. Clean & Jerk: 1 – 1 – 1 – 1 – 1 E2MOM B. For total reps, calories and rounds: 00:00 – 01:00 row
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:
Wednesday, June 22 2016
A. Overhead squat: 5 – 3 – 1 – 4 – 2 – 1 E2MOM B. For time: 600m run 21 Military ab-mat anchored sit-ups
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
Monday, June 20 2016
WOD: A. Deadlift: 5 – 3 – 1 – 4 – 2 – 1 E2MOM B. 3 max rep AMRAPS 3 minute AMRAP of: 12 over
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
Saturday, June 18 2016
A. Clean cluster training: E2MOM x 5 2 power cleans to 1 hang power clean B. Masters WOD: CF Games 2012 Row-Clean-Burpee For time: 1000m
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
Thursday, June 16 2016
A. Push Press: 5 – 3 – 1 – 4 – 2 – 1 E2MOM B. 2 rounds for time of: 12 sumo deadlift 225/155
Wednesday, June 15 2016
A. Squat Snatch: 3-3-2-2-1-1 E2MOM B. 12 minute ascending AMRAP of: 1 squat snatch 115/75 RX+ 155/105 (MRX 85/55) 1 muscle-up RX+ 1 strict muscle-up
Tuesday, June 14 2016
ARMY Birthday — HERO WOD: “WHITE” 5 rounds for time of: 3 rope climbs 15′ 10 toes to bar 21 overhead walking lunges 45/35 lb. plate
Monday, June 13 2016
A. Front squat: 5 – 3 – 1 – 4 – 2 – 1 E2MOM B. 15 minute AMRAP of alternating rounds of: Round 1: 15 calorie
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
Saturday, June 11 2016
A. Hang power clean: 4 – 3 – 2 – 1 – 1 E2MOM B. “Nasty Girls” 3 rounds for time of: 50 air squats
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
Thursday, June 9 2016
A. Snatch 21 trifecta 7 minutes to build up to a max power snatch 7 minutes to build up to a max hang power or
Wednesday, June 8 2016
A. Back squat: 5 – 3 – 1 – 4 – 2 – 1 E2MOM B. For time: 25 pull-ups 1000m row 25 wallballs 20/14
Tuesday, June 7 2016
WOD: A. Clean build up: 1 power clean to 1 hang power clean E2MOM x 5 sets B. 10 minute AMRAP of: 10 deadlifts 165/115 RX+
Monday, June 6 2016
A. Strict press: 5 – 3 – 1 – 4 – 2 – 1 E2MOM B. 6 minute AMRAP of: 800m run 15 pull-ups or
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′
Saturday, June 4 2016
A. Deadlift: 5 – 4 – 3 – 2 – 2 E2MOM B. 3 rounds for time of: 9 deadlifts 315/215 RX+ 4 reps 405/265
Friday, June 3 2016
WOD: A. Overhead squat: 5 – 4 – 3 – 2 – 2 E2MOM B. 2 rounds for time of: 5 power snatches 115/75 or RX+
Thursday, June 2 2016
A. In TEAMs of 2… 30 minute AMRAP of: 30 wallballs 20/14 10/9′ (MRX 20/10 9′) 30 unanchored ab-mat sit-ups or GHD sit-ups 60 double-unders
Wednesday, June 1 2016
A. Bench press: 5 – 4 – 3 – 2 – 2 E2MOM B. 4 rounds for time of: 400m run or 400m row 25
Monday, May 30 2016
We are closed today in observance of Memorial Day. Have a safe and fun Memorial Day!
Sunday, May 29 2016
We are closed today in observance of Memorial Day weekend. Have a safe and fun Memorial Day weekend!
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
Friday, May 27 2016
WOD: A. Back squats & squat snatch: E2MOM for 20 minutes 5 back squats – 2 squat snatch 4 back squats – 2 squat snatch 3
Thursday, May 26 2016
WOD: A. Push press: 7 – 5 – 4 – 3 – 3 E2MOM B. 7 minute AMRAP of: 1000m/800m row 10 power cleans 95/65 or
Wednesday, May 25 2016
A. 15 minute warm-up and progression work on muscle-ups and double unders B. For time: 5 muscle-ups or 5 burpee pull-ups 50 double unders 50
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,
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
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
Friday, May 20 2016
WOD: “Tester” — Athlete’s Choice: 1 mile run for time or 1200m run for time B. Bench press drop sets E4MOM x 4 sets C. 10
Thursday, May 19 2016
A. Front Squat: 7 – 5 – 4 – 3 – 3 E2MOM B. 13 minute ascending AMRAP of: 1 ground to overhead 135/95 RX+
Wednesday, May 18 2016
WOD: A. Snatch Training: 2 power snatch to 2 snatch drops EMOM x 4 minutes rest 2 minutes, adjust weights 1 hang power snatch to 1 snatch balance
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
Monday, May 16 2016
A. Back Squats and Back Rack Jerks = E2MOM for 20 minutes 7 back squats — 2 back rack jerks 5 back squats — 2
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
Saturday, May 14 2016
A. Weighted, strict or strict banded pull-ups or tough ring rows EMOM x 10 minutes B. MURPH Challenge Prep: “with or without a 20/14 lb.
Friday, May 13 2016
A. Deadlift: 7 – 5 – 4 – 3 – 3 E2MOM B. 12 minute AMRAP of: 6 deadlift 275/185 RX+ 335/215 (MRX 225/145) 12
Thursday, May 12 2016
A. Bench Press & Hang Power Cleans: 7 – 5 – 4 – 3 – 3 E3MOM B. 9 minute AMRAP of: 6 hang power
Wednesday, May 11 2016
WOD: A. “Tester” athlete’s choice: 30 ring muscle-ups for time or 15 ring muscle-ups for time or 50 chest to bar pull-ups for time or 30
Tuesday, May 10 2016
WOD: A. Overhead Squat: 7 – 5 – 4 – 2 – 4 E2MOM B. 3 rounds for time of: 5 overhead squats 95/65 RX+ 125/85
Monday, May 9 2016
A. Strict Press: 7 – 5 – 4 – 2 – 4 E2MOM B. 4 rounds for time of: 25 shoulder to overhead 75/55 RX+95/65
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
Saturday, May 7 2016
WOD: A. Front Squat: 7 – 5 – 4 – 2 – 4 E2MOM B. With a continuously running clock for total reps/calories: 00:00 – 01:00
Friday, May 6 2016
A. PushPress: 7 – 5 – 4 – 2 – 4 E2MOM B. For Time: buy-in: 800m run then, 100 hang clean & jerk (shoulder
Thursday, May 5 2016
A. Snatch Training: 1 squat snatch to 1 snatch balance to 1 hang squat snatch E2MOM x 10 minutes rest 3 minutes, adjust weights 1
Wednesday, May 4 2016
CrossFit Huntsville is beyond excited to announce that Paul McCrary, “The Duke”, has qualified for the 2016 Reebok CrossFit Games! Paul will be competing for
Tuesday, May 3 2016
WOD: A. Bench Press: 7 – 5 – 4 – 2 – 4 E2MOM B. 10 minute AMRAP of: 5 jerks 155/105 RX+ 205/135 (55 and
Monday, May 2 2016
WOD: A. Back Squat: 7 – 5 – 4 – 2 – 4 E2MOM B. 3 rounds for time of: 500m row 10 chest to bar
Sunday, May 1 2016
WOD: “WITTMAN” 7 rounds for time: 15 kettlebell swings 24/16 kgs. 15 power cleans 95/65 lbs. 15 box jumps 24/20″ U.S. Army Sergeant Jeremiah Wittman, 26,
Saturday, April 30 2016
WOD: For time, working on the odd minute and resting on the even minutes: 100 chest to bar pull-ups (55 and over pull-ups) 125 push presses
Friday, April 29 2016
WOD: A. In 15 minutes establish a 1 rep max back squat B. “Starter” = 500m row for time rest 3 minutes then, 3 rounds for time of:
Thursday, April 28 2016
A. EMOM x 12 minutes: pull-up/muscle-up & handstand push-up training odd minute = 1-10 reps of ring muscle-ups, bar muscle-ups, chest to bar pull-ups, or
Wednesday, April 27 2016
A. Hang Power Snatch: 3 – 2 – 1 – 1 – 1 E2MOM B. 3 rounds for time: 25 hang power snatch 75/55 RX+
Tuesday, April 26 2016
A. In 15 minutes establish a 1 rep max front squat B. For time: 21 calorie row 21 toes to bar 21 squat cleans 95/65
Monday, April 25 2016
A. Push Press = 3 – 2 – 1 – 1 – 1 E2MOM B. 5 minute AMRAP of: 400m run then max rounds of:
Sunday, April 24 2016
WOD: A. “JEREMY” 21-15-9 reps of: overhead squats 95/65 bar facing burpees C. Core & Leg Development: 1-2 rounds NOT for time: 30 ft. overhead walking
Saturday, April 23 2016
WOD: A. 15 minutes to build up to a 1RM of the bear complex: 1 rep = 1 power clean to 1 front squat (or squat
Friday, April 22 2016
WOD: A. 1 Power Snatch to 1 OHS to 1 Squat Snatch E2MOM x 10 minutes B. Master’s Qualifier Event 4: For Time: 55 bar facing
Thursday, April 21 2016
Complete the following for time of: 800m run 25 overhead stationary lunges 45/35 lb. plate RX+ 55/45 lb plate (55 and over 35/25 lb. plate)
Wednesday, April 20 2016
A. 2 minute max kettlebell swings (athlete chooses load) rest 3 minutes 500m row for time: B. Deadlift = 5 sets of 5 reps E2MOM C. 8
Tuesday, April 19 2016
WOD: A. In 10 minutes build up and establish both a 1 rep max bench press and 1 rep max weighted pull-up/chin-up B. “LYNNE” 5 rounds
Monday, April 18 2016
A. Hang Power Clean: 3 – 2 – 1 – 1 – 1 E2MOM B. 5 sprint rounds w/decreasing rest times: 3 burpee pull-ups RX+
Sunday, April 17 2016
WOD: “The Bear Complex” 5 rounds for time: power clean to front squat to push press to back squat to back rack push press or jerk
Saturday, April 16 2016
A. Master Qualifier Event 1, 2014 In 15 minutes establish a 1 rep max clean (power, squat or split) B. Master Qualifier Event 3, 2015
Friday, April 15 2016
A. In 15 minutes establish a 1 rep max deadlift (sumo or regular) B. Master Qualifier Event 4, 2015 21-15-9 reps for time of: Deadlifts
Thursday, April 14 2016
A. Back Squat: 5 sets of 5 reps E2MOM B. “KettleBell Killed the CrossFit Star” by DB For time: 13 KB swings 24/16 RX+32/24 1
Wednesday, April 13 2016
A. Bench Press = 5 sets of 5 reps E2MOM B. For time: 800m run 25 hand release push-ups 25 pull-ups 400m run 20 hand
Tuesday, April 12 2016
WOD: With a continuously running clock: 00:00 – 01:00 max reps overhead squats 01:00 – 02:00 rest 02:00 – 03:00 max reps overhead squats 03:00 –
Monday, April 11 2016
A. Master’s Qualifier Event 2, 2015: In 15 minutes, establish a 1 rep max snatch (power, squat or split) B. Master’s Qualifier Event 1, 2015:
Sunday, April 10 2016
“TERRY” For time: 1 mile run 100 push-ups 100m bear crawl 1 mile run 100m bear crawl 100 push-ups 1 mile run Drug Enforcement Administration
Saturday, April 9 2016
WOD: A. Power Cleans to Jerks = 4 to 4 – 3 to 3 – 2 to 2 – 1 to 1 – 1 to 1
Friday, April 8 2016
Team WOD #1: 4 minute AMRAP of: max reps kettle bell swings 24/16kg RX+32/24kg (55 and over 20/12kg) rest 2 minutes Team WOD #2: 24 minute AMRAP of: 7
Thursday, April 7 2016
WOD: 00:00 – 06:00 run 800m for time 06:00 – 10:00 run 400m for time 10:00 – 12:00 run 200m for time 12:00 – 13:00 run
Wednesday, April 6 2016
WOD: “JT” 21-15-9 reps for time of: hand stand push-ups ring dips push-ups Core, Shoulder & Skill Development 1-2 rounds not for time: 12 turkish get-ups
Tuesday, April 5 2016
WOD: A. Squat Clean to Front Squats = 4 to 1, 3 to 2, 2 to 3, 1 to 4 E2:30MOM B. For Time: 40 cal
Monday, April 4 2016
A. push press to split jerk: 3 to 1 – 2 to 1 – 1 to 1 – 1 to 1 – 1 to 1
Sunday, April 3 2016
WOD: “CHRISTINE” 3 rounds for time: 500m row 12 deadlifts (bodyweight) 21 box jumps/step-ups 24/20″ Barbell Club starts back today at 1pm!