Workout, Happening, and Updates at CROSSFIT HUNTSVILLE
The Blog
If you need to reference old Blog Post Comments please reference the blog post on the link below:
Tuesday, June 9 2015
WOD: Complete the following for time of: 1200m run 4 rope climbs 15′ or 25 pull-ups 25 WBS 20/14 10’/9′ 25 KBS 32kg/24kg or 24kg/16kg 800m
Monday, June 8 2015
WOD: A. In 15 minutes, build up and achieve a 1RM Bench Press. B. 9 minute AMRAP of: 9 power cleans 125/80 RX+ 165/115 (55 and
Sunday, June 7 2015
WOD: “RANDY” For time: 75 power snatch 75/55 Enlarge image Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6,
Saturday, June 6 2015
A. EMOM for 10 minutes: EVEN: 5-10 HSPU, 1-2 wall walks, or 5-10 strict push-ups ODD: 15-25 KBS 24kg/16kg or 32kg/24kg rest 5 minutes B.
Friday, June 5 2015
WOD: A. Front Squat: 5 – 5 – 5 – 5 – 5 E2MOM B. 3 rounds of: 6 hang squat cleans 115/80 RX+ 155/105 (55
Thursday, June 4 2015
WOD: A. In 12 minutes, build up to a 1RM push press B. For time: 1000m row OR 1200m run (athlete’s choice) 10 double push-up burpees
Wednesday, June 3 2015
WOD: 4 rounds for time of: 400m run 12 OHS 95/65 RX+ 135/95 (55 and over 75/55) 25 Military ab-mat sit-ups, unanchored RX+ GHD sit-ups 40
Tuesday, June 2 2015
WOD: A. Clean Combos = 3 power clean to 2 squat clean E2MOM for 5 sets B. 3 max rep AMRAPS 3 minute AMRAP of: 12
Friday, May 11 2018
2016 was another year of growth for CFHSV. Having settled into our new facility, there was now room for new equipment, lifting stations, and space
Monday, June 1 2015
WOD: A. In 15 minutes, build up and achieve a 1RM Back Squat B. 6 minute AMRAP of: 800m run 10 back squats 135/95 or 115/80
Sunday, May 31 2015
WOD: “TYLER” 5 rounds for time of: 7 muscle ups 21 sumo deadlift high pull 95/65 Enlarge image 1LT Tyler E. Parten, 24, of Arkansas, died
Saturday, May 30 2015
WOD: A. In 12 minutes, build up to a 3RM hang squat clean B. 5 rounds for time of: 2 shoulder to overhead 165/115 RX+ 205/140
Friday, May 29 2015
WOD: A. Bench Press: 10 – 5 – 20 – 10 – 5 – 20 E3MOM B. 16 minute AMRAP of: 30 KBS 24kg/16kg RX+ 32kg/24kg
Thursday, May 28 2015
WOD: A. Split Snatch: 4-3-2-1-1 E2MOM B. 3 rounds for time of: 600m run 12 split snatch (alternating legs) 95/65 RX+ 115/80 (55 and over 75/55)
Wednesday, May 27 2015
WOD: A. Thruster: 4-3-2-1-1 E2MOM B. 14 minute ascending AMRAP of: 2 power cleans 105/75 2 thrusters 105/75 2 barbell push-ups 4 power cleans 105/75 4
Tuesday, May 26 2015
WOD:“FIGHT GONE BAD” 3 rounds for max reps in 1 minute of: WBS 20/14 10′ sumo deadlift high pull 75/55 box jumps 20″ push press 75/55
Saturday, May 23 2015
WOD:“MURPH” Complete the following for time: 1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run Partition the pull-ups, push-ups and squats as
Friday, May 22 2015
WOD: A. Back Squat: 8-6-4-2 E2MOM B. 4 sprint rounds for time of: 5 over the bar lateral burpees 15 power snatch 75/55 RX+ 95/65 10
Thursday, May 21 2015
WOD: A. Strict Press: 8-8-8-8-8 E2MOM from the floor B. 17 minute AMRAP of: 8 hang power cleans to shoulder to overhead 95/65 RX+ 135/95 (55
Wednesday, May 20 2015
WOD: A. Overhead Squat: 2-2-2-2-2 E2MOM B. In 10 minutes, establish a 3RM TnG squat snatch C. “Isabel” 30 reps for time of: squat snatch 135/95 REMINDER:
Tuesday, May 19 2015
WOD: 10 rounds for time of: 15 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 16kg/12kg) 10 box jumps or step ups 24″/20″ RX+ 30″/24″ 400m run REMINDER:
Monday, May 18 2015
WOD: A. In 10 minutes, build up to a 1RM Bear Complex (1 rep of the following: 1 power clean to 1 front squat or 1
Sunday, May 17 2015
WOD: “BOWEN” 3 rounds for time of: 800m run 7 deadlifts 275/185 10 burpee pull-ups 14 single arm KB thrusters 24kg/16kg (7 each arm) 20 box
Saturday, May 16 2015
WOD: A. Push Press: 2-2-2-2-2 E2MOM B. 50/50 Work/Rest 1 minute AMRAPs: 5 rounds of: 1 min AMRAP of HSPU or barbell shoulder to overhead 95/65
Friday, May 15 2015
WOD: A. Hang Power Clean: 4-3-2-1 E2MOM B. “Nasty Girls” 3 rounds for time of: 50 air squats 7 muscle ups 10 hang power cleans 135/95
Thursday, May 14 2015
WOD: A. 15 minute AMRAP of: Buy In: 1200m run, then 2 rope climbs 15′ RX+ 20′ (55 and over 1 rope climb 15′) 5 hang
Wednesday, May 13 2015
WOD: A. 8 minute AMRAP of: Buy In: 200 double unders, then 10 WBS 20/14 10′ 10 T2B or V-ups rest 2 minutes 4 minute AMRAP of: Buy
Tuesday, May 12 2015
WOD: EMOM for 10 minutes: -ODD: max reps squat clean thruster 135/95, 115/80, 95/65, or 75/55 -EVEN: rest 4 minutes to rest/set-up…then EMOM for 8 minutes:
Monday, May 11 2015
WOD: A. Bench Press: 3-3-3-3-3 E2:30MOM Immediately after last set, strip off weights and perform max reps barbell bench press B. Complete the following for time
Sunday, May 10 2015
All classes are canceled today. Happy Mother’s Day! ========================
Saturday, May 9 2015
WOD: A. Deadlift: 3-3-3-3-3 E2MOM B. 15 minute AMRAP of: 10 left leg deadlifts 115/80 RX+ 155/105 (55 and over 95/65) 5 power cleans 115/80 RX+
Friday, May 8 2015
WOD: A. Weighted, Strict, or Strict Banded Pull-Ups or Tough Ring Rows: strength/skill development: 2-5 reps EMOM for 10 minutes B. Murph Challenge PREP: 800m run
Thursday, May 7 2015
WOD: A. In 12 minutes establish a 1RM snatch B. Sprint Rounds: 3 minute AMRAPs: 300m row 6 over the bar burpees max reps snatch 95/65
Wednesday, May 6 2015
WOD: A. 1 power or squat clean to 3 front squats to 1 push press to 1 split jerk: 5 sets E3MOM B. 3 rounds for
Tuesday, May 5 2015
WOD: A. In 12 minutes, establish a 1RM clean & jerk B. 13 minute ascending AMRAP of: 1 ground to overhead 135/95 RX+ 185/125 (55 and
Monday, May 4 2015
STAR WARS WOD by DB: “May the Force/4th Be With You” 6 rounds for time of: 15 Darth Vader Deadlifts 115/80 RX+ 135/95 (55 and over 95/65)
Sunday, May 3 2015
WOD: “CHELSEA” Every minute on the minute for 30 minutes complete: 5 pull-ups 10 push-ups 15 air squats *If athletes makes it to 30 minutes, one
Saturday, May 2 2015
WOD: Complete the following in any order or method you prefer for time. The only prerequisite is all distances and reps must be accumulate to completion.
Friday, May 1 2015
WOD: A. Push Press: 3-3-3-3-3 E2MOM B. “JT” 21-15-9 reps for time of: HSPU ring dips push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30,
Thursday, April 30 2015
WOD: A. Back Squat: 2-2-2-2-2 E2MOM B. 15-12-9 reps for time of: thrusters 95/65 pull-ups rest 5 minutes 12-9-6 reps for time of: thrusters 95/65 pull-ups
Wednesday, April 29 2015
WOD: A. Strict Press: 2-2-2-2-2 E2MOM B. Complete the following for time of: 100 double unders 1 rope climb 15′ RX+ legless 15′ 50 push press
Tuesday, April 28 2015
TEAM WOD: In 2 athlete teams: The team must complete the following exercises and reps in order of: 60 cleans 95/65 or 115/80 60 thrusters 95/65
Monday, April 27 2015
WOD: A. 5 x 500m row sprints rest 4-5 minutes between efforts After last row, rest 4-5 minutes, then: B. 5 minute AMRAP of: 10 deadlifts
Sunday, April 26 2015
WOD: “HOLLEYMAN” 30 rounds for time of: 5 WBS 20/14 10’/9′ 3 HSPU 1 power clean 225/155 U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of
Saturday, April 25 2015
WOD: Start at 0:00 mark: 800m run OR 1000m row for time Start WOD at 5:00 mark: Complete the following for time of: Buy In: 100
Friday, April 24 2015
Weakness Work Training 14 minutes: (Athletes makes 2 choices based on greatest weaknesses and alternate choices even and odd minutes) Alternating EMOM for 14 minutes:
Thursday, April 23 2015
WOD: A. Push Press: 8 – 4 – 3/4 – 3/4 – 8 E2:30MOM B. Ascending 10 minute AMRAP of: 2 power cleans 125/90 RX+ 165/115
Wednesday, April 22 2015
WOD: A. Deadlift: 8 – 4 – 3/4 – 3/4 – 8 E2:30MOM B. For Time: 5 deadlifts 245/165 20 box jumps 24″/20″ 10 toes to
Tuesday, April 21 2015
WOD: A. Power Clean to Power Jerk: 3 – 2 – 1 – 1 – 1 E2MOM B. For Time: 5 ground to overhead 135/95 RX+
Monday, April 20 2015
WOD: A. Front Squat: 8 – 4 – 3/4 – 3/4 – 8 E2:30MOM B. 4 rounds for time of: 10 squat cleans 135/95 20 chest
Sunday, April 19 2015
WOD: “KAREN” For time: 150 WBS 20/14 10′ OR “NANCY” 5 rounds for time of: 400m run 15 OHS 95/65
Saturday, April 18 2015
WOD: A. Power Snatch to OHS to Squat Snatch Complex: 5 sets, E2MOM build up AHAP B. 3 rounds for time of: 9 over the bar
Friday, April 17 2015
TEAM WOD: 6 minute AMRAP of: Max reps KBS 24kg/16kg or 32kg/24kg Only 1 athlete works at a time, cannot touch KB until athlete sets it
Thursday, April 16 2015
WOD: A. Hang power Clean to Jerk to Squat Clean Thruster: 1-1-1-1-1 E2MOM B. 5 rounds for time of: 12 hang power clean & jerk 115/80
Wednesday, April 15 2015
WOD: A. Back Squat: 8 – 4 – 3/4 – 3/4 – 8 E2MOM B. Bench Press: 8 – 4 – 3/4 – 3/4 – 8
Tuesday, April 14 2015
WOD: A. Deadlift: 10 – 6 – 4/5 – 4/5 – 10 E2:30MOM B. Complete the following for time of: 50 toes to bar 250 double
Monday, April 13 2015
WOD: A. Split Jerk: 1 – 1 – 1 – 1 – 1 E2MOM B. 4 rounds for time of: 8 double push-up burpee double pull-ups
Sunday, April 12 2015
WOD: “TOM” 25 minute AMRAP of: 7 muscle ups 11 thrusters 155/105 14 toes to bar Enlarge image U.S. Army First Lieutenant Thomas M. Martin, 27,
Saturday, April 11 2015
WOD: A. Power Clean: 4 – 3 – 2 – 1 – 1 E2MOM B. 20 minute AMRAP of: 3 heavy power cleans: pick a heavy
Friday, April 10 2015
WOD: A. Back Squat: 10 / 6 / 4-5 / 4-5 / 10 E2:30MOM B. For Time: 800m run 21 back squat 95/65 21 pull-ups 600m
Thursday, April 9 2015
WOD: A. Power Snatch to Hang Power Snatch Complex: 1-1-1-1-1 E2MOM B. Sprint WOD: 3 minute AMRAP of: 250m row 10 deadlifts 115/80 (55 and over
Wednesday, April 8 2015
WOD: A. Push Press: 10 / 6 / 4-5 / 4-5 / 10 E2:30MOM B. For Time: 12-9-6-3-1 reps of: ground to overhead 135/95 RX+ 155/105
Tuesday, April 7 2015
WOD: A. Front Squats: 10 / 6 / 4-5 / 4-5 / 10 E2:30MOM B. 11 minute AMRAP of: 9 chin-ups RX+ L-sit chin-ups (55 and
Monday, April 6 2015
WOD: A. EMOM for 10 minutes Odd = 3-50 double unders or 60-100 single underrs Even = 6-10 HSPU or 6-10 push-ups (elevated or regular) B.
Sunday, April 5 2015
All Classes are Canceled today in Observance of Easter.Happy Easter CFHSV! #### Lorna Jane Trunk Show Monday, April 6th 10am-6pm in the CFHSV Lobby. Come
Saturday, April 4 2015
WOD: A. Squat Clean 4-3-2-1-1 AHAP E2MOM B. 4 rounds for time of: 4 squat clean 165/115 RX+ 225/155 (55 and over 125/85) 200m run
Friday, April 3 2015
WOD: Complete the following: 4 minute max calorie row rest 2 minutes, then 35 barbell overhead stationary lunges, alternating 75/55 RX+ 95/65 (55 and over 45/35)
Thursday, April 2 2015
WOD: A. Strict Press: 10 / 6 / 4-5 / 4-5 / 10 E2:30MOM B. 14 minute AMRAP of: 5 power clean 145/100 RX+ 185/125 (55
Wednesday, April 1 2015
WOD: A. Power Snatch to OHS to Hang Squat Snatch Complex E2MOM for 5 sets B. Complete the following for time of: 200m run 10 power
Tuesday, March 31 2015
WOD: A. Turkish Get Ups: 5 minutes of instruction, then 10 minutes to build up to a max Turkish get up for each arm B. 3
Monday, March 30 2015
WOD: A. Power Clean and Jerk: 3-2-1-1-1 E2MOM B. “Chest Pump” by DB 12-10-8-6-4-2 rep rounds of: power clean 135/95 ring dips shoulder to overhead 135/95
Saturday, March 28 2015
WOD: In order, and for time: 30 push press 75/55 or 95/65 30 ab-mat unanchored sit-ups 30 power snatch 75/55 or 95/65 30 double unders 30
Friday, March 27 2015
OPEN WOD 15.5 27-21-15-9 reps of: Row (calories) Thrusters 95/65 Masters 55 years and older: 27-21-15-9 resp of: Row (calories) Thrusters 65/45 REMINDER: We will be hosting
Thursday, March 26 2015
WOD: With a continuously running clock starting on the exact time marks below, complete the following: At 0:00, sprint 200m, then rest: At 3:00, sprint 200m,
Wednesday, March 25 2015
WOD: A. 1.1 Cluster: 1 power clean to 1 hang squat clean E3MOM for 15 minutes B. 10 minute AMRAP of: 1 power clean 115/80 RX+
Tuesday, March 24 2015
WOD: A. Sumo Deadlift: 4 sets of 6 reps E2MOM B. 3 minute AMRAP of: 250m row 15 sumo deadlift 135/95 RX+ 185/125 max reps box
Monday, March 23 2015
WOD: A. OHS: 4 sets of 6 reps E2MOM B. Complete the following for time of: 21 thrusters 105/75 21 pull-ups 15 OHS 105/75 15 chest
Sunday, March 22 2015
WOD: “SHIP” 9 rounds for time of: 7 squat cleans 185/125 8 burpee box jumps 36″/28″ Enlarge image Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy,
Saturday, March 21 2015
WOD: A. 1 Strict Press to 5 Push Press to 1 Split Jerk E3MOM for 5 sets B. 15 minute AMRAP of: 20 burpees 20 pull-ups
Friday, March 20 2015
OPEN WOD 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand
Thursday, March 19 2015
WOD: In 3 minutes, sprint 200m then max reps power snatch 75/55 or 95/65 rest 2 minutes In 3 minutes, sprint 200m then max reps Military
Wednesday, March 18 2015
WOD: A. Front Squat: 4 sets of 6 reps E2MOM B. 13 minute AMRAP of: 800m run buy in, then 6 deadlifts 165/115 RX+ 205/140 (55
Tuesday, March 17 2015
WOD: A. Push Press: 4 sets of 6 reps E2MOM B. 8 minute AMRAP of: 4 burpee CTB pull-ups RX+ 4 bar muscle ups (55 and
Monday, March 16 2015
WOD: Complete the following for time of: 1 mile run OR 70 burpees* 30 HSPU 40 pull-ups 50 KBS 32kg/24kg or 24kg/16kg 60 sit-ups ab-mat un-anchored
Sunday, March 15 2015
WOD: “The Chief” Max rounds in 3 minutes of: 3 power clean 135/95 6 push-ups 9 squats rest 1 minute Repeat for a total of 5
Friday, March 13 2015
OPEN WOD 15.3 14 minute AMRAP of: 7 muscle ups 50 WBS 20/14 10’/9′ 100 double unders Masters 55 and over: 14 minute AMRAP of: 100
Thursday, March 12 2015
WOD: “Eva” 5 rounds for time of: 800m run 30 KBS 32kg/24kg 30 pull-ups Lululemon will be at CFHSV Friday, March 13 from 315pm until 515pm!
Wednesday, March 11 2015
WOD: A. EMOM x 10 minutes: ODD Minute = 10 toes to bar EVEN Minute = 10 ring dips OR 10 dumbbell or kettle bell push-ups
Tuesday, March 10 2015
WOD: A. Deadlift: 4 sets of 6 reps E2MOM B. 12 minute AMRAP of: 3 deadlifts 315/215 RX+ 365/240 (55 and over 245/145) 6 pull-ups RX+
Monday, March 9 2015
WOD: A. Hang Squat Clean & Jerk: 3-2-1-1-1 E2MOM B. Complete the following for time of: 30 hang squat clean & jerk 135/95 RX+ 165/115 (55
Sunday, March 8 2015
WOD: “Hopped Up Helen” 800m run 42 KBS 24kg/16kg 24 pull-ups 600m run 33 KBS 24kg/16kg 18 pull-ups 400m run 21 KBS 24kg/16kg 12 pull-ups 200m
Saturday, March 7 2015
WOD: A. “Bring Sally Up” Squats 135/95 or 115/80 or 95/65 B. 14 minute AMRAP of: 7 right arm KB thrusters 24kg/16kg 7 hand release push-ups
Friday, March 6 2015
OPEN WOD 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2
Thursday, March 5 2015
WOD: A. Bench Press: 4 sets of 6 reps E2MOM B. 2 rounds for time of: 50 calorie row 40 double unders 30 KBS 24kg/16kg RX+
Wednesday, March 4 2015
WOD: A. E2MOM for 10 minutes: 1 power snatch to 1 snatch balance to 1 squat snatch B. For Time: 800m run 8 double push-up burpee
Tuesday, March 3 2015
WOD: A. Back Squat 4 sets of 6 reps E2MOM B. Sprint Sets: 4 rounds for time of: 14 front squats 95/65 or 115/80 or 135/95
Monday, March 2 2015
WOD: A. EMOM for 10 minutes: ODD MIN = 2 rope climbs or 1 legless rope climb 15′ EVEN MIN = 6 strict press B. 10
Tuesday, February 17 2015
WOD: Complete the following for time in any order or rep scheme desired: 2000m run OR 2500m row 50 HSPU OR 75 hand release push-ups 50
Sunday, March 1 2015
WOD: “HAMMER” 5 rounds, each for time of: 5 power clean 135/95 10 front squats 135/95 5 jerks 135/95 20 pull-ups rest 90 seconds between each