Workout, Happening, and Updates at CROSSFIT HUNTSVILLE

The Blog

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Wednesday, September 27 2023

“Funked Up Forties” by DB For Time: (40min cap) 40 DeadLifts 95/65 RX+115/75 MRX 75/5540 Burpee Box Jumps/Step-Ups 24/20″ RX 30/24 40 Kettlebell Swings 24/16kgs RX+32/24 MRX

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Sunday, September 24 2023

CrossFit Main Site Benchmark WOD “Barbara Ann” 5 Rounds For Time: (40min cap) 20 Handstand Push-Ups MRX 2/4” rise 30 Deadlifts 135/95 MRX 95/65lbs 40 Sit-Ups (barbell

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Sunday, September 10 2023

HERO WOD “JOSHIE” 3 Rounds For Time: (30min cap)21 Dumbbell/Kettlebell Snatch Right Arm 21 L Pull-Ups MRX Strict Pull-Ups21 Dumbbell/Kettlebell Snatch Left Arm 21 L Pull-Ups

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Saturday, September 9 2023

For Time: (8min cap)1000m Row for LeaderBoard!* or 800m Run for LeaderBoard!* or 2.5km Bike 21min AMRAP: 21 Kettlebell Swings 24/16kgs RX+32/24kgs MRX 20/12kgs 15 WallBall Sit-ups or Toes to Bar 20/14lbs MRX 20/10

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Sunday, September 3 2023

“Sprinting Mr. JOSHUA” 5 Sprint Rounds For Time: (40min cap) 400m Run 30 GHD Sit-Ups MRX Military Ab-Mat Anchored Sit-Ups 15 Deadlifts 250/170lbs MRX 185/125 REST

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Saturday, September 2 2023

10 Rounds For Time: (30min cap) 30 Double Unders or 30 Barbell Moguls 10 Front Rack Lunges (stationary)10 Shoulder to Overhead 75/55 RX+95/65 MRX 45/35lbs 10 Toes to

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Friday, September 1 2023

Row/Bike 24/20 Calories or 400m Run E4MOM x 12min (score is slowest time of the 3) 4 Rounds For Time: (20min cap)24/20 Calorie Row/Bike or 400m Run24 Kettlebell Swings 24/16kgs

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Tuesday, August 29 2023

“The Mighty Mile” by DB For Time: (40min cap) 600m Run or Row or 1.5km Bike60 WallBall Sit-Ups 20/14lbs MRX 14/10 30 Chest to Bar MRX Pull-Ups15 Handstand Push-Ups RX+ Strict

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Saturday, August 26 2023

MainSite WOD For Time: (19min cap)45 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 400m Run35 Kettlebell Swings800m Run25 Kettlebell Swings1200m Run15 Kettlebell Swings Rest 2min Exactly (from finish)

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Wednesday, August 23 2023

For Max Points/Reps 2min AMRAP: 200m Run/Row or 0.5k BikeMax Muscle-Ups (Ring or Bar) MRX Chest to Bar Pull-ups Rest 2min 2min AMRAP: 200m Run/Row or 0.5k Bike 1

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Sunday, August 20 2023

“CHRISTINE” 3 Rounds For Time: (20min cap)500m Row or 1.2k Bike12 Deadlifts Body Weight/75%21 Box Jumps/Step-ups 24/20″ MRX 20/18” Core Development 21 Barbell Good Mornings15 WallBall Russian

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Wednesday, August 16 2023

Row/Bike 11/9 Calories or 200m Run E2MOM x 12min *score is slowest time of the 6 “Radioactive” by DB 6min AMRAP: Buy-in – 22/18 Calorie Row/Bike or 400m Run Then: 15

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Sunday, August 13 2023

CrossFit Games WOD (RX+) “Nasty Nancy” 5 Rounds For Time: (25min cap) 500m Run 15 Overhead Squats 115/75lbs RX+185/125 MRX 85/60 15 Bar Facing Burpees OR CrossFit

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Thursday, August 10 2023

Row/Bike 12/10 Calories or 200m RunE3MOM x 12min (score is slowest time of the 4) 12min AMRAP: 12/10 Calorie Row/Bike or 200m Run12 WallBall Shots 20/14lbs to 10/9’ MRX 20/10

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Sunday, August 6 2023

HERO WOD “JT” 21 – 15 – 9 Rounds For Time: (18min cap) Handstand Push-Ups MRX 2/4″ RiseRing Dips MRX Bar DipsPush-Ups HERO WOD JT 21-15-9

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Saturday, August 5 2023

25min AMRAP: 50 Double Unders5 Power Snatch 95/65 RX+135/95 MRX 75/55 10 Hang Snatch5 Strict Pull-up/Chin-up RX+ 5 Muscle Ups (ring or bar) MRX 5 Pull-ups Core

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Friday, August 4 2023

12min Build-up to a Max Squat Clean HERO WOD “JORGE” (RX+) For Time: (24min cap) 30 WallBall Sit-ups 20/14lbs RX+ GHD Sit-ups 15 Squat Cleans 135/95lbs RX+155/10524

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Sunday, July 30 2023

Hero WOD “COFFLAND” For Time: (35min cap) Hang from a Pull-up Bar for 6 minutes **Each time you drop from the bar, perform*: 800m Run30 Push-ups

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Friday, July 28 2023

“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 minute/rotate

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Wednesday, July 26 2023

“Team WOD” by DB 20min AMRAP: Partner 1 = 15 Deadlifts (slap hands)Partner 2 = 15/12 Push-Ups (slap hands)Partner 1 & Partner 2 = 15 Box Jumps (alt)Partner

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Monday, July 24 2023

CrossFit Games WOD 2022 “Echo Press” based on For Time: (14min cap)30/25 Calorie Bike/Row or 600m Run10 Handstand Push-Ups RX+Deficit 3.5/2in MRX 2/4” Rise 20/15 Calorie Bike/Row or 400m Run10 Handstand

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Sunday, July 23 2023

Hero WOD “JACK” 20min AMRAP: 10 Push Press 115/80lbs MRX 95/65 10 Kettlebell Swings 24/16kgs MRX 20/12kgs10 Box Jumps 24/20″ MRX 20/18 U.S. Army Staff

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Saturday, July 22 2023

Hero WOD “OMAR” For Time: (25min cap)10 Thrusters 95/65 MRX 75/55lbs 15 Bar-facing Burpees20 Thrusters25 Bar-facing Burpees30 Thrusters35 Bar-facing Burpees U.S. Army First Lieutenant Omar Vazquez,

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Saturday, July 15 2023

“Tri-ANGIE” by DB For Time: (40min cap) 100 Pull-ups (chin over bar)1000m Row or RUN or 2.5k Bike100 Push-ups (strict)1000m RUN or Row or 2.5k Bike (opp)100 Sit-ups (anchored)1000m Row or RUN or 2.5k Bike (opp)100 Air Squats (below parallel) *Complete all reps of

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Sunday, July 9 2023

Hero WOD “LORENZO” For Time: (40min cap) 1000m Run Then, 5 Rounds of:15 Push-ups20 Med Ball Cleans 20/14 MRX 20/10lbs 21 Burpees Then: 1000m Run HERO

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Saturday, July 8 2023

25min AMRAP: 50 Double Unders10 Deadlifts10 Toes to Bar or Wallball Sit-ups 20/14 MRX 20/10lbs 10 Hang Cleans25 Calorie Row/Bike or 400m Run10 Front Squats10 Pull-ups RX+ Chest to

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Sunday, July 2 2023

“MARY” 20min AMRAP: 5 Handstand Push-Ups MRX 2/4″ rise or Hand Release Push-Ups10 Pistols (alt legs) MRX 10 Lunges (alt legs) 15 Pull-ups OR “MAGGIE” 5 Rounds

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Saturday, July 1 2023

For Time: (25min cap) 800m Row/Run or 2km Bike21 Power Clean 135/95 RX+165/115 MRX115/75 21 Ring Dips MRX Bar Dips600m Run/Row or 1.5k Bike15 Squat Cleans15 Ring Dips MRX Bar

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Tuesday, June 27 2023

Sumo-Deadlift Build Up E3MOM 5 x 5 For Time: (15min cap) 21 Sumo-Deadlifts200m Run/Row or 0.5k Bike 15 Sumo-Deadlifts 200m Run/Row or 0.5k Bike 9 Sumo-Deadlifts200m Run/Row or 0.5k Bike 6 Sumo-Deadlifts

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Sunday, June 25 2023

HERO WOD “WHITTEN” 5 Rounds For Time: (45min cap) 22 Kettlebell Swings 32/24kgs MRX 24/16 22 Box Jumps 24/20″ MRX 20/18” Step-ups 400m Run 22 Burpees22

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Saturday, June 24 2023

For Time: (34min cap)400m Run/Row or 1k Bike 8 Front Squat 135/95 RX+165/115 MRX 95/65 Rest 1min 800m Run/Row or 2k Bike 16 Back Squat Rest 2min 600m Run/Row or 1.5k Bike

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Thursday, June 22 2023

Strict Press Build Up E3MOM 5 x 5 MainSite WOD RX+ 8min AMRAP: 3 Handstand Push-Ups RX+Strict MRX 2/4” Rise 3 Overhead Squats6 Handstand Push-Ups RX+Strict

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Wednesday, June 21 2023

“Summer Solstice Chipper” by DB For Time: (35min cap) 21 Deadlifts 95/65 RX+115/75 MRX 75/55 21 Barbell Push-Ups MRX Push-Ups21 American Kettlebell Swings 24/16kgs RX+ 32/24 MRX

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