Workout, Happening, and Updates at CROSSFIT HUNTSVILLE
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Thursday, September 10 2015
WOD: Start with Run or Row, and alternate interval training Run and Row: 0:00 min mark: Row 500m or Run 400m 4:00 min mark: Run 400m
Wednesday, September 9 2015
WOD: A. Strict Press: 5 sets of 4-5 reps TEMPO E2:30MOM B. “Soccer Chipper Simile” For Time: 20 ground to overhead 155/105 RX+ 185/125 4 rope
Tuesday, September 8 2015
WOD: A. OHS: 5 sets of 4-5 reps TEMPO E2:30MOM B. “Burpee Snatch Ladder” For Time: 20 over the bar/lateral burpees 10 squat snatch or Power
Monday, September 7 2015
We will have ALL classes today! Childcare is CANCELED. WOD: “Lumberjack 20″ For Time: 20 deadlifts 275/185 400m run 20 KBS 32kg/24kg 400m run 20 OHS 115/75
Sunday, September 6 2015
WOD: “Heavy DT” 5 rounds for time of: 12 deadlifts 205/145 9 hang power clean 205/145 6 push jerks 205/140 OR “Double DT” 10 rounds for
Saturday, September 5 2015
WOD: A. Back Squat: 5 sets of 4-5 reps TEMPO E2:30MOM B. 4 rounds for time of: 25 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/16kg)
Friday, September 4 2015
– WOD: A. Olympic Lifting: EMOM x 5 minutes: 1 Squat Clean and 2 Jerks reset/rest 2 minutes EMOM x 5 minutes: 1 Power Clean to 1 Hang Squat
Thursday, September 3 2015
WOD: A. Deadlift: 5 sets of 4-5 reps TEMPO E2:30MOM B. 3 rounds for time of: 5 deadlifts 275/185 RX+ 315/215 (55 and over 225/140) 10
Wednesday, September 2 2015
WOD: A. Bench Press: 5 sets of 4-5 reps TEMPO E2:30MOM B. 12 minute AMRAP of: 3 barbell push-ups 3 shoulder to overhead 135/95 RX+ 165/115
Tuesday, September 1 2015
WOD #1: For time: Row 200m — Run 200m — 11 WBS 20/14 10’/9′ RX+ 20/14 11’/10′ (55 and over 20/10 9′) rest 2 minutes Run 200m —
Monday, August 31 2015
WOD: A. Thruster: Build up to a 20RM! 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. 4 rounds for time of: 5
Sunday, August 30 2015
WOD: “BLAKE” 4 rounds for time of: 100 foot walking lunge with 45/25 pound plate overhead 30 box jumps 24″/20″ 20 WBS 20/14 10′ 10 HSPU
Saturday, August 29 2015
WOD: “Metabolic Meltdowns” by DB 5 minute AMRAP of: Buy In: 500m row, then 10 thrusters 95/65 RX+ 135/95 (55 and over 75/55) 10 box jumps
Friday, August 28 2015
WOD: A. Front Squat: build up to a 20RM! 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. 4 rounds for time of:
Thursday, August 27 2015
WOD: A. Hang Power Snatch: Build up to a 20RM! 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. 15 minute AMRAP of:
Wednesday, August 26 2015
WOD: For Time: Row 3218 meters OR Run 2 miles Then, 30 muscle ups for time (ring or bar) or 30 double push-up burpee pull-ups Score
Tuesday, August 25 2015
WOD: A. Deadlift: Build up for a 20RM! 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. 3 rounds for time of: 7
Monday, August 24 2015
WOD: A. Strict Press: Build up for a 20RM 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. 3 minute AMRAP of: 10
Sunday, August 23 2015
WOD: “WYK” 5 rounds for time of 5 front squats 225/155 (from the floor) 5 rope climbs 15′ 400m run with a 45/25lb plate Army Pfc.
Saturday, August 22 2015
WOD: 6 minute AMRAP of: 5 hang squat snatch 95/65 RX+ 135/95 (55 and over 75/55) 10 push press 95/65 RX+ 10 HSPU rest 3 minutes 4 minute
Friday, August 21 2015
WOD: A. Deadlift: 8 – 6 – 4 – 2 – 1/max reps E2:30MOM B. For Time: 500m row 20 deadlifts 205/140 RX+ 225/155 (55 and
Thursday, August 20 2015
WOD: A. Thruster: 8 – 6 – 4 – 2 – 1/max reps E2:30MOM B. “Gimme a Break” by DB 21 thrusters 75/55 or 95/65 21
Wednesday, August 19 2015
WOD: CrossFit Football Total 10 minutes to achieve a 1RM power clean 10 minutes to achieve a 1RM back squat 10 minutes to achieve a 1RM
Tuesday, August 18 2015
WOD: For Time: 10 KBS 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/16kg) 1600m run 10 box jumps 20″ RX+ 24″ (55 and over 18″) 10 push-ups
Monday, August 17 2015
WOD: A. OHS: 8 – 6 – 4 – 2 – 1/max reps E2:30MOM B. 10 minute AMRAP of: 21 pull-ups RX+ CTB 15 OHS 95/65
Sunday, August 16 2015
WOD: “Annie” 50-40-30-20-10 reps of: Double Unders Ab-mat anchored sit-ups OR “Karen” For Time: 150 WBS 20/14 10′ OR BOTH, back to back for time.
Saturday, August 15 2015
WOD: For Time: 5 burpee chest to bar pull-ups RX+ 5 burpee muscle-ups (bar or ring) 1200m run 5 burpee chest to bar pull-ups RX+ 5
Friday, August 14 2015
WOD: A. Shoulder to Overhead: Build up and achieve a 20RM 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. 5 minute AMRAP
Thursday, August 13 2015
WOD: A. Back Squat: Build up for a 20RM 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. For Time: Run 200m OR
Wednesday, August 12 2015
WOD: A. Strict Press: 8 – 6 – 4 – 2 – 1/max reps E2:30MOM B. 3 rounds of a 3 minute AMRAP of: 21 anchored
Tuesday, August 11 2015
WOD: A. Hang Power Clean: Build up for a 20RM 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. For Time: 200m run
Monday, August 10 2015
WOD: A. Bench Press: Building up for a 20RM: 10 – 5 – 2 – 1 – 20RM attempt E2:30MOM B. “What Goes Up Must Come
Sunday, August 9 2015
WOD: A. In 10 minutes, build up to a 3RM TnG Squat Clean B. “BADGER” 3 round for time of: 30 squat cleans 95/65 30 pull-ups
Saturday, August 8 2015
WOD: For Time: Buy-In: 100 double unders then, 3 rounds of: 7 burpee toes to bar 11 power snatch 95/65 RX+ 135/95 (55 and over 75/55)
Friday, August 7 2015
WOD: A. Jerk Training: Alternating between back rack and front rack for each set: 3 – 3 – 2 – 2 – 1 – 1 –
Thursday, August 6 2015
WOD: A. Front Squats: 8 – 6 – 4 – 2 – 1/max reps E2:30MOM B. “Jacked Up Jackie” by DB For time: 15 pull-ups RX+
Wednesday, August 5 2015
WOD: A. Push Press: 8 – 6 – 4 – 2 – 1/max reps E2:30MOM B. For Time: 20 push press 115/80 RX+ 135/95 (55 and
Tuesday, August 4 2015
WOD: A. Power Snatch to OHS: 3 – 2 – 1 – 1 E2MOM rest 2 minutes 10 minutes to build up to a 1RM Squat
Monday, August 3 2015
WOD: A. Back Squat: 8 – 6 – 4 – 2 – max reps E2:30MOM B. 14 minute AMRAP of: 1600m run, then 6 deadlifts 275/185
Sunday, August 2 2015
WOD: “Filthy Fifties” For Time: 50 box jumps 24″ 50 jumping pull-ups 50 KBS 16kg 50 walking lunge steps, alternating 50 knees to elbows 50 push
Saturday, August 1 2015
WOD: A. Shoulder to OH – OH Lunge – Shoulder to OH – Squat – Shoulder to OH complex In 12 minutes, build up to a
Friday, July 31 2015
WOD: Complete the following for time of: 10-9-8-7-6-5-4-3-2-1 reps of: OHS 75/55 or 95/65 RX+ 115/80 pull-ups RX+ chest to bar 400m run 1-2-3-4-5-6-7-8-9-10 reps of:
Thursday, July 30 2015
WOD: A. EMOM for 6 minutes Clean & Jerk Training Even Min: 1 hang power clean to 1 power jerk Odd Min: 1 squat clean to
Wednesday, July 29 2015
WOD: A. Bench Press: 8 -6 -4 -2 – 1 E2:30MOM B. 5 rounds for time of: 15 KBS 24kg/16kg RX+ 32kg/24kg 55+ 20kg/12kg 15 HSPU
Tuesday, July 28 2015
WOD:Sprint Sets: For Time: 250m row 15 pull-ups RX+ chest to bar 9 thrusters 95/65 RX+ 115/80 (55 and over 75/55) rest 3 minutes 9 thrusters 95/65 RX+
Monday, July 27 2015
WOD: A. EMOM for 6 minutes Snatch Training Even Minute: 1 power snatch to 1 snatch balance @60-75% Odd Minute: 1 squat snatch to 1 OHS
Sunday, July 26 2015
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 chest
Saturday, July 25 2015
WOD: A. In 12 minutes, build up to a 1RM clean & jerk B. “ROPE CLEAN” CF Games WOD 2011 For Time: 5 rope climbs 15′
Friday, July 24 2015
WOD: “DOWN & BACK CHIPPER” CF Games Masters WOD 2014 For time: 50 over the box jumps 24″/20″ 25 toes to bar 50 WBS 20/14 10′
Thursday, July 23 2015
WOD: A. In 5 minutes, build up to a 1RM shoulder to overhead B. “PYRAMID DOUBLE HELEN” CF Games WOD 2010 For Time: 1200m run 63
Wednesday, July 22 2015
WOD: A. In 15 minutes, build up to a 3RM TnG Snatch OR 3RM TnG Deadlift B. SPRINT CHIPPER CF Games WOD 2013 21 med ball
Tuesday, July 21 2015
WOD: A. Jerk: 4 – 3 – 2 – 1 – 1 E2MOM B. “2007” CF Games WOD 2007, 2013 & 2014 Masters WOD For Time:
Monday, July 20 2015
WOD: EVENT 8: CrossFit Games WOD 2009 For Time: 15 cleans 155/100 30 toes to bar 30 box jumps 24″/20″ 15 muscle ups 30 dumbbell push
Sunday, July 19 2015
WOD: “COE” 10 rounds for time of: 10 thrusters 95/65 10 ring push ups Enlarge image Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned
Saturday, July 18 2015
WOD: A. Push Press: 10 – 5 – 1 – 10 – 5 – max reps E2:30MOM B. For Time: 40 double unders 20 squat clean
Friday, July 17 2015
WOD: A. In 10 minutes, build up to a 1RM Turkish Get-Up for each arm B. “NATE” 20 minute AMRAP of: 2 muscle ups 4 HSPU
Thursday, July 16 2015
WOD: A. Front Squat: 10 – 5 – 1 – 10 – 5 – max reps E2:30MOM B. 2 rounds for time of: 400m row 5
Wednesday, July 15 2015
WOD: A. Hang Power Snatch: 4 – 3 – 2 – 1 – 1 E2MOM B. “A Chipper With A Final Catch” Complete the following for
Tuesday, July 14 2015
WOD: A. Deadlift: 10 – 5 – 1 – 10 – 5 – max reps E2:30MOM B. Sprint Rounds: 4 rounds for time of: 6 hang
Monday, July 13 2015
WOD: For time: 1200m run 21 thrusters 95/65 RX+ 115/80 (55 and over 75/55) 3 over the box burpees 24″/20″ RX+ 30″/24″ 800m run 15 thrusters
Saturday, July 11 2015
WOD: A. In 12 minutes, build up to a 1RM weighted CTB pull-up and a 1RM weighted pull-up B. “Angie” For Time: 100 pull-ups 100 push-ups
Friday, July 10 2015
WOD: A. Power Snatch to Snatch Balance to Squat Snatch Cluster: E3MOM for 15 minutes B. 3 minute AMRAP Sprint Rounds: 3 squat snatch 75/55 or
Thursday, July 9 2015
WOD: A. Clean and Jerk Complex: 1 power clean to 1 hang power clean to 1 jerk E2MOM for 10 minutes B. Complete the following for
Wednesday, July 8 2015
WOD: A. Strict Press: 10 – 5 – 1 – 10 – 5 – max reps E2:30MOM B. For Time: 5 jerks 175/110 RX+ 205/140 (55
Tuesday, July 7 2015
WOD: A. EMOM Training x 10 minutes: Even Minute: 1 power or squat clean to 6 front squats Odd Minute: rest B. For Time: 200m run
Saturday, July 4 2015
Happy Independence Day CFHSV! All classes are canceled today and tomorrow. Have a fun and safe holiday weekend!
Friday, July 3 2015
WOD: A. Bench Press: 10 – 5 – 1 – 10 – 5 – 1 E2:30MOM B. “DT” 5 rounds for time of: 12 deadlifts 155/105
Thursday, July 2 2015
WOD: A. EMOM for 10 minutes: 3 hang power clean to 3 push press B. For time: 70 calorie row 60 KBS 24kg/16kg RX+32kg/24kg (55 and
Wednesday, July 1 2015
WOD: A. Back Squat: 10 – 5 – 1 – 10 – 5 – 1 E2:30MOM B. 3 rounds for time of: 10 power snatch 95/65
Tuesday, June 30 2015
WOD: “GI JANE” 100 burpee pull-ups for time or… “RAMBO” by DB 100 burpee chest to bar for time or… “GENERAL PATTON” by DB 50 burpee
Monday, June 29 2015
WOD: Complete the following for time of: 25 sumo deadlift high pull 75/55 RX+ 95/65 1200m run 25 HSPU or 5 wall walks RX+ 150′ handstand
Sunday, June 28 2015
WOD: “Tommy V” For time: 21 thrusters 115/75 12 rope climbs 15′ 15 thrusters 115/75 9 top climbs 15′ 9 thrusters 115/75 6 rope climbs 15′
Saturday, June 27 2015
WOD: A. In 12 minutes, build up to a 1RM power snatch B. 14 minute AMRAP of: 4 strict pull-ups RX+ 4 muscle ups (55 and
Friday, June 26 2015
WOD: A. 2 squat clean and jerks EMOM for 8 minutes B. Complete the following for time of: Row 800m or Run 800m 35 WBS 20/14
Thursday, June 25 2015
WOD: A. In 15 minutes, build up and achieve a 1RM OHS B. 4 rounds for time of: 16 pull-ups RX+ 16 strict pull-ups 4 OHS
Wednesday, June 24 2015
WOD: A. Deadlift: 5 sets of 5 reps E2:30MOM B. 15 minute AMRAP of: 30 double unders 5 left leg deadlifts 115/80 RX+ 155/105 (55 and
Tuesday, June 23 2015
WOD: A. In 12 minutes build up and achieve a 1RM strict press B. 10 minute AMRAP of: 10 double push-up burpees 10 toes to bar
Monday, June 22 2015
WOD: A. Back Squat: 5 sets of 5 reps E2:30MOM B. 3 rounds for time of: 400m run 21 KBS 24kg/16kg RX+ 32kg/24kg 15 goblet squats
Saturday, June 20 2015
WOD: 9 minute AMRAP of: 800m run, then max rounds of: 5 burpee pull-ups RX+ burpee muscle-ups 5 OHS 95/65 RX+135/95 (55 and over 75/55) rest
Friday, June 19 2015
WOD: A. Bench Press: 5 sets of 5 reps E2:30MOM B. For time: 40-30-20-10 WBS 20/14 10’/9′ clear line 20-15-10-5 ring dips or parallette push-ups with
Thursday, June 18 2015
WOD: A. 800m run for PR approximately 3-5 minutes transition… B. For time: 75 double unders 25 hang power snatch 95/65 RX+ 135/95 (55 and over
Wednesday, June 17 2015
WOD: A. In 15 minutes, build up and achieve a 1RM Deadlift (hands must stay on the bar up and down) B. 5 rounds for time
Tuesday, June 16 2015
WOD: 8 minute AMRAP: 400m run max reps toes to bar *catch* each time you come off the bar, perform 15 Military ab-mat anchored sit-ups RX+
Monday, June 15 2015
WOD: A. In 12 minutes, build up to a 1RM power clean to power jerk B. Complete the following for time of: 5 ground to overhead
Sunday, June 14 2015
WOD: “KELLY” 5 rounds for time of: 400m run 30 box jumps 24″/20″ 30 WBS 20/14 10′
Saturday, June 13 2015
WOD: A. In 14 minutes, build up to a 1RM thruster and a 1RM weighted pull-up B. 2 minute AMRAP of: 8 thrusters 75/55 RX+ 95/65
Friday, June 12 2015
WOD: Complete the following for time: 400m run 15 HSPU or hand release push-ups 20 toes to bar or V-ups 25 power snatch 95/65 or 75/55
Thursday, June 11 2015
WOD: A. In 15 minutes, build up and achieve a 1RM Front Squat B. 1 minute AMRAPof: double unders rest 1 minute 6 minute AMRAP of:
Wednesday, June 10 2015
WOD: A. Strict Press to Push Press: 3-5 3-5 3-5 3-5 E2MOM B. SPRINT AMRAPS 2 minute AMRAP of: 7 SDHP 75/55 RX+ 95/65 7 shoulder
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