Workout, Happening, and Updates at CROSSFIT HUNTSVILLE
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Wednesday, February 14 2024
CFHSV 9th Annual Valentines Day WOD (Couples/Partners/Friends of 2 or Maybe 3) Complete the following for time: – 10 sets (5 each valentine alternating) of
Tuesday, February 13 2024
Sumo Deadlifts, 15 min to achieve a 10 rep max TnG Sumo Deadlift 6min AMRAP: 600m Run/Row or 1.5k Bike Then: 9 Deadlifts 275/185lbs RX+315/215
Monday, February 12 2024
15 min Build Up to a 1RM Snatch Open WOD 23.3 Start with a 6-minute time cap, complete as many reps as possible of: 5
Sunday, February 11 2024
“Where’s the BarBell?” by DB For Time: (35min cap) 800m Run/ROW or 2km Bike 5 Muscle-Ups (Ring) MRX Chest to Bar Pull-ups 25 WallBall Shots
Saturday, February 10 2024
Row / Bike 12/10cal or 200m Run E3MOM x 12min (score is slowest time of the 4) 6 Rounds For Time: (30min cap) 24/20 Calorie
Friday, February 9 2024
Open WOD 23.2A 15min AMRAP: 5 Burpee Pull-ups 10 Shuttle Runs (1 rep = 50 ft) **Add 5 Burpee Pull-ups after each round** Immediately following
Thursday, February 8 2024
Hang Power Clean to Power Clean Build-up E2MOM 2-2 / 1-3 / 3-1 / 1-2 / 2-1 / 1-1 / 1-1 3min AMRAP: 30 Double
Wednesday, February 7 2024
Shoulder to Overhead Build-up E2MOM 3 – 3 – 2 – 2 – 1 – 1 Team WOD 2min AMRAP:(1min P1 works; 2min P2 works)
Tuesday, February 6 2024
Front Squat Build Up E3MOM 10 – 5 – 3 – 2 – 1 3 Rounds For Time: (24min cap) 15 Front Rack Lunges (alt
Monday, February 5 2024
Open WOD 23.1 14min AMRAP: 60 Calorie Row 50 Toes to Bar 40 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ 30 Cleans 135/95lbs
Sunday, February 4 2024
HERO WOD “CAPOOT” For Time: (50min cap) 100 Push-ups 800m Run 75 Push-ups 1200m Run 50 Push-ups 1600m Run 25 Push-ups 2000m Run Officer James
Saturday, February 3 2024
For Time: (30min cap) 400m Run/Row or 1k Bike 15 Overhead Squats 95/65 RX+115/75 MRX 75/55lbs 15 Toes to Bar 30 Wallball Shots 20/14lbs to
Friday, February 2 2024
Power Clean to Shoulder to Overhead Build-up E2MOM 6 – 5 – 4 – 3 – 2 – 1 -1 “Punxsutawney Phil” by DB 12min
Thursday, February 1 2024
Deadlift Build Up E3MOM 20 – 15 – 10 – 5 – 1 Team WOD 20 min AMRAP: 200m Run/Row or .5 Bike (both athletes)
Wednesday, January 31 2024
“DB Tabata Time” by DB For Max Reps of Each Exercise: Dumbbell Snatch Right Arm 50/35 MRX 35/20lbs Rest 2 minute/rotate Dumbbell Left Arm Thrusters
Tuesday, January 30 2024
Bench Press Build-up E3MOM 20 – 15 – 10 – 5 – 1 For time: (25min cap) 100 Sit-ups (anchored) 200m Run/Row or 0.5k Bike
Monday, January 29 2024
Benchmark WOD “FRAN” 21-15-9 Reps For Time: (15min cap) Thrusters 95/65lbs MRX 75/55 Pull-ups MRX Ring Rows Rest 5min 10 Rounds For Time: (15min cap)3
Sunday, January 28 2024
“ELIZABETH” 21-15-9 Reps For Time (15min cap) Power Clean 135/95 MRX 95/65 Ring Dips MRX Bar Dips Core & Grip Development 10 Skin the Cats
Saturday, January 27 2024
For time: (33min cap) 200m Run /Row or 0.5k Bike 50 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 400m Run/Row or 1k Bike 40 Pull-up MRX
Friday, January 26 2024
Clean & Jerk Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 – 1 MainSite WOD 7 Rounds For Time:
Thursday, January 25 2024
Power Snatch & Hang Power Snatch E2MOM 4 Power Snatch – 4 Hang Power Snatch 2 Power Snatch – 2 Hang Power Snatch 1 Power
Wednesday, January 24 2024
For Time: (8min cap) 1000m Row for LeaderBoard!* or 800m Run for LeaderBoard!* or 2.5km A-Bike MainSite WOD (RX+) For Reps: 3min Chest to Bar
Tuesday, January 23 2024
Differing Deadlifts Build Up E2MOM 10 Barbell Deadlifts – 10 Right Arm Right Leg Kettlebell Deadlifts -10 Left Arm Left Leg Kettlebell Deadlifts 5 Barbell
Monday, January 22 2024
Hang Power Snatch Build-up E2MOM 10 – 5 – 3 – 2 – 1 – 1 – 1 MainSite WOD 18min AMRAP: 10 Hang Power
Sunday, January 21 2024
“JARED” 4 Rounds For Time: (45min cap) Run 800m 40 Pull-Ups MRX Ring Row 70 Push-Ups U.S. Army Master Sergeant Jared N. Van Aalst, 34,
Saturday, January 20 2024
Run/Row 400m or 1k Bike x 9min E3MOM (score is slowest time of the 3) MainSite WOD 5 Rounds For Time: (20min cap) 400m Run/Row
Friday, January 19 2024
In 15min Achieve: 1 RM Weighted Pull-Up and Max Set of Unbroken Muscle-Ups 15min AMRAP: Part A:-50 Handstand Push-Ups or 16 Wall Walks MRX 2/4”
Thursday, January 18 2024
“KB Tabata Time” by DBFor Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 40/32/24/20/16/12/8 Rest 2 minute/rotate Tabata Goblet Lunges (alt legs) Rest 2
Wednesday, January 17 2024
Back Squat Build-up E3MOM 10 – 10 – 5 – 5 – 5 For Time: (20min cap) 2 Rounds of: 7 Overhead Squats 95/65 RX+115/75
Tuesday, January 16 2024
Strict Press Build-up E3MOM 10 – 10 – 5 – 5 – 5 7min AMRAP: 7 Left Arm Dumbbell Push-ups (Left hand on Dumbbell) 7
Monday, January 15 2024
“The MLK Muscle-Up Mile ” by DB For Time: (35min cap) 805meter Row Then: 10 – 8 – 6 – 4 – 2 – 1
Sunday, January 14 2024
“The Big Bear Complex” 15min Achieve a 1RM Bear Complex 1 Power Clean to1 Front Squat to1 Push Press or Jerk1 Back Squat to1 Back
Saturday, January 13 2024
In 12min Achieve:1 Max Set of Unbroken Pull-Ups “Francy” by DBFor Time: (20min cap) 400m ROW/Run or 1k Bike21 Thrusters 95/65 RX+ 115/75 MRX 75/55
Friday, January 12 2023
Power Clean to Hang Clean Build-up E2MOM 1 to 3 / 1 to 3 / 1 to 2 / 1 to 2 / 1 to
Thursday, January 11 2023
Power Snatch to Hang Snatch Build-up E2MOM 1 to 3 / 1 to 3 / 1 to 2 / 1 to 2 / 1 to
Wednesday, January 10 2024
Push Press to Split Jerk Build-up E2MOM 3 to 1 / 3 to 1 / 2 to 1 / 2 to 1 / 1 to
Tuesday, January 9 2024
Front Squat Build Up E3MOM 10 – 10 – 5 – 5 – 5 15 Minute AMRAP: 10 Front Rack Lunges 15 Box Jumps 24/20″
Monday, January 8 2023
Bench Press Build-up E3MOM 10 – 10 – 5 – 5 – 5 For Time Alternating Reps of: (21min cap) 10 – 12 – 14
Sunday, January 7 2023
“COE” 10 Rounds For Time: (35min cap) 10 Thrusters 95/65lbs MRX 75/55 10 Ring Push-Ups MRX 10 Parallette / Dumbbell/Kettlebell Push-Up Army Sgt. Keith Adam
Saturday, January 6 2023
For time: (35min cap) 1000m Run/Row or 2.5k Bike 50 Wallball Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 800m Run/Row or 2k Bike 40
Friday, January 5 2023
EMOM Activator for 5min Empty Barbell or 25% or less 1RM 1 Snatch High Pull to 1 Hang Power Snatch to 1 Overhead Squat to
Thursday, January 4 2023
Row 4 x 500m or 1.2k Bike E4MOM (score is slowest time of the 4) Team WOD 20 Rounds For Time: (21min cap) 10 Kettlebell
Wednesday, January 3 2024
Deadlifts & Sumo Deadlifts E2:30MOM (Alternating Lifts) 9 Deadlifts – 9 Sumo Deadlifts 6 Deadlifts – 6 Sumo Deadlifts 3 Deadlifts – 3 Sumo Deadlifts
Tuesday, January 2 2024
“Cardio Kerfuffle” by DB 5 RFT: (20min cap) 50 Double Unders 5 Burpees 10 Right Arm Dumbbell Snatch 50/35lbs MRX 35/20lbs 5 Burpees 10 Left
Sunday, December 31 2023
“New Year’s Eve Evil EVA” 5 Rounds For Time: (45min cap) 800m Run or Row or 2k Bike 30 Kettlebell Swings 24/16kgs RX+32/24kgs MRX 20/12kgs 30
Saturday, December 30 2023
Continuous Running Clock For Max Reps: 0:00-2:00 – Run /Row 200m or Bike 0.5k – 10 WallBall Sit-ups – to MAX Power Cleans 115/75lbs RX+
Friday, December 29 2023
“CFr’ Test 1” by DBFor Time: (25min cap) 25 Overhead Squats 135/95 MRX 95/65 200m Run, Row or 0.5k Bike 25 Chest to Bar Pull-ups MRX Pull-Ups
Thursday, December 28 2023
Duathlon For Time: (12min cap) Combo (2) of any of the following 800m Run 800m Row 2k Bike 200 Doubles 6min AMRAP: 800m Row/Run or 2k Bike Then:
Wednesday, December 27 2023
Rev1 December 2023 CFHSV Programming Tempo Strict Press E3MOM 5 Sets x 3-6 Reps @ 50-75% **1sec Explode up – 2sec Hold/Isometric Squeeze – 3sec
Tuesday, December 26 2023
Team WOD 12min AMRAP: P1 – 6 Front Squats P2 – Front Rack Hold P1 & P2 – 12 Alternating Box Jump Overs P2 –
Monday, December 25 2023
All classes canceled today. Merry Christmas, CrossFit Huntsville! ****HOLIDAY SCHEDULE**** Sunday, December 24th: closed Monday, December 25th: closed Tuesday, December 26th: classes at 8am, 9am
Sunday, December 24 2023
All classes are canceled today. Merry Christmas Eve, CrossFit Huntsville! ****HOLIDAY SCHEDULE**** Sunday, December 24th: closed Monday, December 25th: closed Tuesday, December 26th: classes at
Saturday, December 23 2023
“Santa’s Helpers” by DB For Time: (40min cap) Elves’ Helen 2 Rounds: 400m Run 21 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 12 Pull-ups Elves’ Angie
Friday, December 22 2023
Rev1 December 2023 CFHSV Programming DB’s Annual 12 Days of Christmas WOD! FOR TIME: 1 Power Snatch 95/65 MRX 75/55 2 Thrusters 3 Sumo Deadlift
Thursday, December 21 2023
Bench Press E3MOM 10 – 20 – 5 – 15 – 5 “Reindeer Racing” by DB 6min AMRAP: 600m Run, Row or 1.5k BikeThen: 12
Wednesday, December 20 2023
“Operation Just Cause” by DB For Time:(33min cap) 1 Round: 75 American Ranger Kettlebell Swings 75 Deadly Doubles REST 1min 2 Rounds: 20 PDF WallBalls
Monday, December 18 2023
Tempo Overhead Squats E3MOM 5 Sets x 3 – 6 Reps @ 50-75% 15min AMRAP: 10 Overhead Squats 95/65 RX+135/95 MRX 75/5515 Box Jumps/Step-Ups10 Chest
Sunday, December 17 2023
“TAMA” For Time: (31min cap)800m One Arm KettleBell Farmers Carry 32/24kgs MRX 24/16kgs31 Toes to Bar31 Push-Ups31 Front Squats 95/65 MRX 75/55400m One Arm KettleBell Farmers
Saturday, December 16 2023
Run/Row 200m or 0.5k Bike x 8min E2MOM (score is slowest time of the 4) MainSite WOD 3 Rounds For Time: (21min cap) 800m Run 50 Deadlifts 95/65lbs
Friday, December 15 2023
*Prior to 4:00 complete: 3 rounds of: 8 Pull-ups RX+Chest to Bar MRX Ring Rows8 Power Snatch 95/65 RX+115/75 MRX 75/55 32 Double-unders Rest Remainder
Thursday, December 14 2023
Strict Press Build-up E2MOM 10 – 5 – 3 – 2 – 1 – 1 – 1 Team WOD 15min AMRAP: P1 – 200m Run or 0.5km Bike /
Wednesday, December 13 2023
For Time: (30min cap) 10 Over the Bar Burpees 25 Deadlifts25 Hang Cleans25 Shoulder to Overhead50 Pull-ups RX+ Chest to Bar MRX Ring Rows 50 Push
Tuesday, December 12 2023
Tempo Front Squat E3MOM5 Sets x 3-6 Reps @ 50-75% 5 Rounds For Time: (20min cap)6 Squat Cleans 135/95 RX+165/115 MRX 95/65 5 Front Squat400m Row or Run or 1k
Monday, December 11 2023
Tempo Bench Press E3MOM 5 Sets x 3-6 Reps @ 50-75% 3sec Down – 2sec Hold/Isometric Squeeze – 1sec Explode up – 2sec Reset 12min
Sunday, December 10 2023
“RYAN” 5 Rounds For Time: (35min cap)7 Muscle-ups (Ring) MRX 7 Pull-Ups & 7 Dips21 Burpees**Burpees to a 45/25lb Plate HERO WOD RYAN 5 rounds for
Saturday, December 9 2023
“The Jingle Bell Grinch” by DB For Time: (45min cap) 800m Run80 Jingle Bell Swings 24/16kgs RX+32/24kgs 800m ROW or Bike 2k80 Double-Unders600m Run 60 Jingle Bell Squats600m
Friday, December 8 2023
Hang Squat Clean Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 For time: (21min cap) 10 – 9 – 8
Thursday, December 7 2023
“Pearl Harbor” by DB For Time: (36min cap) 7 Ground to Overhead Gun Salute 115/75 RX+135/95 MRX95/65 Run 400m for Battleship Arizona19 Torpedo Toes to Bar Rest
Wednesday, December 6 2023
Hang Power Snatch Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 TEAM WOD 3 Rounds For Time: (16min cap) 10
Tuesday, December 5 2023
Thruster Build Up E2MOM 10 – 5 – 2 – 1 – 1 – 1 (From Floor) 100 Reps For Time of: (25min cap) Thrusters 95/65lbs
Monday, December 4 2023
Tempo Deadlifts E3MOM 5 Sets x 3-6 Reps @ 50-75% *1 second explode up – 2 second hold/isometric squeeze – 3 seconds down – 2
Sunday, December 3 2023
“BARBARA” 5 Rounds For Time: (40min cap) 20 Pull-Ups (chin over bar) 30 Push-Ups (strict) 40 Sit-Ups (ab-mat anchored) 50 Squats (air to wallball allowed) Rest
Saturday, December 2 2023
5 min Shoulder to Overhead Build Up 5 min Hang Power Clean Build Up 5 min Deadlifts Build Up “The Equalizer” by DB For Time: (18min
Friday, December 1 2023
Tempo Back Squats E3MOM 5 Sets x 3-6 Reps @ 50-75% *3 seconds down – 2 second hold/isometric squeeze – 1 second explode up –
Tuesday, December 19 2023
Power Clean Build Up E2MOM 10 – 5 – 3 – 2 – 1 – 1 – 1 3 Rounds For Time: (25min cap) 44
Thursday, November 30 2023
Hang Clean E2MOM 2 – 2 – 2 – 1 – 1 – 1 – 1 25 – 15 – 10 – 5 reps for
Thursday, November 30 2023
Hang Clean E2MOM 2 – 2 – 2 – 1 – 1 – 1 – 1 25 – 15 – 10 – 5 reps for
Wednesday, November 29 2023
50 Calorie Row/Bike For Time: (6min cap) Every 4 minutes for 4 Rounds: 25 Calorie Row/Bike or 400m Run20 Dumbbell Snatch (alt arms)10 Chest to Bar RX+10 Bar/Ring Muscle-Ups
Tuesday, November 28 2023
Overhead Squats E2MOM 2 – 2 – 2 – 2 – 2 – 2 – 2 “Flamethrower” by DB 13min AMRAP: 6 Sumo Deadlift High Pull
Monday, November 27 2023
15min Build up to 1 RM Bench Press Mainsite WOD Every 2 minutes until the required repetitions cannot be completed in the given time:-200m Run/Row or 0.5k
Sunday, November 26 2023
“HAMMER” 5 Rounds For Time: (35min cap)5 Power Cleans 135/95lbs MRX 95/65 10 Front Squats5 Jerks20 Pull-Ups MRX Ring Rows Rest 90sec between each Round HERO
Saturday, November 25 2023
CFHSV 11th Annual“Iron Bowl & College Gameday WOD” 1st Quarter: 4 min AMRAP: 200m Kick Off Touchdown RUN (buy-in) Then, 10 Help a Teammate Up DEADLIFTS
Friday, November 24 2023
“Pochantos & John Smith” by DB 30min Partner AMRAP: 10 Pull-ups MRX Ring Rows8 Deadlifts 135/95 RX+165/115 MRX 95/65 6 Hang Squat Cleans4 Shoulder to Overhead2
Thursday, November 23 2023
Happy Thanksgiving All Classes Cancelled ************************************************************************* THANKSGIVING SCHEDULE! Wednesday, November 22: Regular schedule through the 11:30am class, ALL AFTERNOON CLASSES CANCELLED. Thursday, November 23: All classes cancelled.
Wednesday, November 22 2023
“Turkey Tabata” by DB For Total Reps: Dead Turkey Lifts 115/75 RX+135/95 MRX 95/65 REST 1min/Rotate Over the Turkey Burpees REST 1min/Rotate One Arm Gobler Shoulder
Tuesday, November 21 2023
Build Up E2MOM 10 Strict Press – 7 Push Press 5 Strict Press – 3 Push Press 1 Jerk – 1 Jerk – 1 Jerk
Monday, November 20 2023
Hang Squat Clean Build Up E2MOM 10 – 5 – 3 – 2 – 1 – 1 “Deadly Duke” by DB For Time: (30min cap) 100 Double
Sunday, November 19 2023
“LOREDO” 6 Rounds For Time: (45min cap) 24 Air Squats 24 Push-Ups24 Walking Lunge Steps 400m Run U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston,
Saturday, November 18 2023
“BlackJack” by DBFor Time & Unbroken: (21min cap) 21 Hand Release Push-ups MRX Push-ups21 Power Cleans 95/65 RX+115/75 MRX 75/55 400m Run/Row or 1k Bike21 Toes to Bar21 Push
Friday, November 17 2023
5 Rounds For Time: (20min cap)5 Power Cleans 135/95 MRX 95/655 Front Squats5 Shoulder to Overhead5 Back Squats1 Back Rack Split Jerk (*Can Thruster to a Split
Thursday, November 16 2023
“2:1 Chipper” by DB For Total Reps: 2min AMRAP: then REST 1minRun 400m/MRX 300m & Max Handstand Push-Ups or Hand Release Push-Ups 2min AMRAP: then REST 1min Row 400m/MRX 300m or 1k Bike &
Wednesday, November 15 2023
2 Push Press to 2 Split Jerk Clusters E2MOM x 6min/3 sets 1 Push Press to 1 Split Jerk Clusters E2MOM x 6min/3 sets 6min
Tuesday, November 14 2023
15min Build Up to a 1RM Sumo Deadlift Team WOD 12min AMRAP: 12 Kettlebell Sumo Deadlift High Pull (synchronized) 6 Over the Bar Burpees (alternating)
Monday, November 13 2023
Squat Snatch E2MOM 2 – 2 – 2 – 2 – 2 – 2 – 2 Mainsite WOD For Time: (21min cap)21 Squat Snatch 95/65lbs MRX
Sunday, November 12 2023
“WALSH” 4 Rounds For Time: (40min cap)22 Burpee Pull-ups MRX 22 Ring Rows & 22 Burpees 22 Back Squats 185/125lbs MRX 115/75 Run 200m with a
Saturday, November 11 2023
HEROS Veteran’s Day Challenge by DB For Time: (40min cap) ARMY “JOSH” For Time: 21 Overhead Squats 95/65 MRX 75/55 42 Pull-Ups 15 Overhead Squats
Friday, November 10 2023
“The Mighty Marines XXXX” by DB 4 Rounds For Time: (40min cap) 10 Strict Pull-Ups MRX Pull-ups Row 250m15 Push-ups100m Ammo Can Carry 1 Rope Climb 15′
Thursday, November 9 2023
Hang Power Snatch E2MOM 2 – 2 – 2 – 1 – 1 – 1 – 1 18min AMRAP: 36 Doubles or Barbell Moguls9 Power Snatch 75/55lbs