Workout, Happening, and Updates at CROSSFIT HUNTSVILLE

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Sunday, July 28 2013

WOD: “Omar” Complete the following for time of: 10 thrusters 95/65 15 bar facing burpees 20 thrusters 95/65 25 bar facing burpees 30 thrusters 95/65 35

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Wednesday, July 24 2013

WOD: A. Bench Press: 10-7-5-3-1 E3MOM B. 1 minute AMRAP barbell bench press 45/35 C. “Annie” 50 double unders 50 ab-mat anchored sit-ups 40 double unders

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Tuesday, July 23 2013

WOD: A. Weighted pull-ups 3-2-1-1-1 E2MOM B. Complete the following for time of: 10-9-8-7-6-5-4-3-2-1 reps of: front squats 95/65 pull ups 400m run 1-2-3-4-5-6-7-8-9-10 reps of:

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Sunday, July 21 2013

WOD: “Brehm” Complete the following for time of: 10 rope climbs 15′ 20 back squats 225/155 30 HSPU 40 calorie row Enlarge image U.S. Army Sergeant

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Friday, July 19 2013

WOD: Complete the following for time of: 200m run 20 double unders 20 no push up burpees 400m run 40 double unders 40 stationary alternating lunges

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Monday, July 8 2013

WOD: A. Spend 10 minutes working on GHD hip extension technique B. Complete the following for time: 500m row 50 ab-mat unanchored sit-ups 40 hand release

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Sunday, July 7 2013

WOD: “D.T.” 5 rounds for time of: 12 deadlifts 155/105 9 hang power cleans 155/105 6 push jerks 155/105 Enlarge image In honor of USAF SSgt

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Friday, July 5 2013

WOD: A. Spend 10 minutes working on thruster technique B. Spend 10 minutes working on pull-up technique C. “Fran” 21-15-9 reps of: thrusters 95/65 pull-ups

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Sunday, June 30 2013

WOD: “Johnson” 20 minute AMRAP of: 9 deadlift 245/165 8 muscle ups 9 squat cleans 155/105 Enlarge image 1st Lt. Michael E. Johnson, 25, of the

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Tuesday, June 25 2013

WOD: A. Back Squat: 5-5-5-5-5 E2MOM B. OHS 4-3-2-1 E2MOM C. Death by 10 meters, EMOTM until failure Increase one 10m run every minute until failure CFHSV

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Monday, June 24 2013

WOD: Complete the following Chipper for time: 15 squat clean thruster 95/65 20 T2B 25 box jumps 24″/20″ 30 hand release push ups 35 ab-mat unanchored

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Saturday, June 22 2013

WOD: A. Power Clean 3-2-1-1-1 E2MOM B. “Power Elizabeth” 21-15-9 reps for time of: Power Clean 135/95 Ring Dips CFHSV Running & Endurance WOD: run 2 miles 20

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Thursday, June 20 2013

WOD: “Klepto” 4 rounds for time of: 27 box jumps 24″/20″ 20 burpees 11 squat cleans 145/100 Enlarge image U.S. Air Force Major David “Klepto” L.

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Sunday, June 16 2013

WOD: “Nutts” Complete the following for time of: 10 HSPU 15 DL 250/175 25 box jumps 30″/24″ 50 pull ups 100 WBS 20/14 10’/9′ 200 double

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Friday, June 7 2013

WOD: “Schmalls” Complete the following for time of: 800m run Then 2 rounds of: 50 burpees 40 pull ups 30 one-legged squats 20 KBS 24/16 10

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Tuesday, June 4 2013

WOD: A. Power Clean 3-3-3-3-3 E2MOM B. 20 minute on the minute drills: Even: 5 front squats: 185/175/165/155/135/115/105/95/85/75/65 Odd: 5 pull ups: ring/CTB/COB/ring rows If you

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Monday, June 3 2013

WOD: Complete the following for time: 10 Shoulder Press 115/85 15 OHS 115/85 20 Push Press 115/85 25 Front Squat 115/85 30 Push Jerk 115/85 35

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Tuesday, May 28 2013

WOD: A. Thruster 2-2-2-2-2 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

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Sunday, May 26 2013

WOD: “Badger” 3 rounds for time of: 30 squat cleans 95/65 30 pull ups 800m run In honor of Navy Chief Petty Officer Mark Carter, 27, of

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Saturday, May 25 2013

WOD 4 WARRIORS “21 Guns – A Memorial Day Salute” Partner 1: 21 pull-ups 21 burpee box jumps 20″ 21 firemans carry back squats 21 burpee box

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Thursday, May 23 2013

WOD: Back Squat: 5-5-10-20 E3MOM Bench Press: 5-5-10-20 E3MOM rest 2-3 minutes 1 minute max reps barbell bench press rest 2-3 minutes 1 minute max reps

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Tuesday, May 21 2013

WOD: Clean & Jerk: 3-3-2-2-2-1-1-1-1-1 E3MOM Cool down: 100 ab-mat butterfly sit-ups CFHSV Running & Endurance WOD: 3 x 800m, rest 2 minutes between sets 5 minute rest

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Friday, May 17 2013

WOD: “Nasty Girls” 3 rounds for time of: 50 squats 7 muscle ups 10 hang power cleans 135/95 CFHSV is not saying Goodbye, but until next

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Thursday, May 16 2013

WOD: A. Weakness Work Training 16 minutes Athletes make 2 choices based on greatest weaknesses and alternate choice on even and odd minutes Alternating EMOM for

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Tuesday, May 14 2013

WOD: A. Bench Press5-5-5-5-5 E3MOM B. Back Squat 5-5-5-5-5 E3MOM C. 2 attempts max reps double kettlebell strict press rest 2 minutes between efforts CFHSV Running

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Sunday, May 12 2013

WOD: “Barraza” 18 minute AMRAP of: 200m run 9 deadlifts 275/185 6 burpee bar muscle ups Enlarge image U.S. Army Staff Sergeant Ricardo Barraza, 24, of

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Saturday, May 11 2013

WOD: A. Shoulder Press 4-4-4-4-4 E2MOM B. Push Press 3-3-3-3-3 E2MOM C. 5 minute AMRAP of: 500m row 30 barbell push presses 45/35 max reps HSPU CFHSV

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Tuesday, May 7 2013

WOD: A. Deadlift 1-1-1-1-1 E2MOM B 10 minute AMRAP of: 5 DL 185/125 200m sprint CFHSV Running and Endurance WOD 4 x 400m, rest 3 minutes between sets

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Saturday, May 4 2013

WOD: 30 min AMRAP of: 15 hand-release push ups 15 KBS 32/24kg 15 ab-mat anchored wall ball sit-ups 20/14 1 rope climb CFHSV Running & Endurance WOD: 5k

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Friday, May 3 2013

WOD: Complete the following for time of: 1000m row 10 muscle ups 100 double unders 10 muscle ups 25 burpees 10 muscle ups *****REMINDER* Our first

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Thursday, May 2 2013

WOD: A. Back Squat E2MOM 5-5-5-5 B. 3 rounds for time of: 200m run 100m walking lunge 50 squats *REMINDER* Our first CFHSV Running & Endurance class

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Wednesday, May 1 2013

* WOD: A. Spend 20 minutes warming up and working on HSPU Ring Dips Push-ups B. “JT” 21-15-9 reps for time of: HSPU Ring Dips Push-Ups In honor

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