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Tuesday, February 11 2014
WOD: A. Deadlift E2:30MOM 7-5-3-2-1 B. 4 rounds for time of: 7 deadlifts 315/205 or 275/185 (55 and over 205/140) 14 pull-ups (55 and over females
Monday, February 10 2014
WOD: A. Build up to a tough left and right Turkish Get-Up. Once achieved, complete 30 Turkish Get-Ups in 15 minutes B. 9 minute AMRAP of:
Sunday, February 9 2014
WOD: “Roy” 5 rounds for time of: 15 deadlifts 225/155 20 box jumps 24″/20″ 25 pull-ups Enlarge image Marine Corps Sgt. Michael C. Roy, 25, of
Saturday, February 8 2014
WOD: 20 minute AMRAP of: Buy in: 1600m run 8 thrusters 95/65 (55 and over 75/55) 7 pull-ups 6 burpees CFHSV Running & Endurance ROWING WOD: 2 x
Friday, February 7 2014
WOD: A. In 15 minutes build up to a tough 1RM squat clean & jerk B. OPEN WOD 11.3 5 minute AMRAP of: Squat Clean 165/110
Thursday, February 6 2014
WOD: A. Bench Press E2:30MOM 7-5-3-2-1 B. 14 minute AMRAP of: buy in: 1000m row 7 CTB pull-ups (55 and over COB pull-ups) 14 SDHP 95/65
Wednesday, February 5 2014
WOD: A. Back Squat E2:30MOM 7-5-3-2-1 B. Sprint Sets AFAP 5 rounds of: 5 over the bar lateral burpees 11 back squats 115/80 or 95/65 5
Tuesday, February 4 2014
WOD: A. Push Press E2:30MOM 7-5-3-2-1 B. 4 rounds of a 3 minute AMRAP of: 24 double unders 12 hand release push-ups 6 shoulder to overhead
Monday, February 3 2014
WOD: A. Spend 7 minutes working on ring dips or parallette push-ups Spend 7 minutes working on box jumps; build up to a max height and
Sunday, February 2 2014
WOD: “Hammer” 5 rounds of: 5 power cleans 135/95 10 front squats 135/95 5 jerks 135/95 20 pull-ups rest 90 seconds between each round Enlarge image
Tuesday, February 18 2014
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 T2B
Saturday, February 1 2014
WOD: A. 15 minutes training on muscle-ups or double push-up burpee pull-ups B. Complete the following for time of: 30 OHS 95/65 (age 55 and over
Friday, January 31 2014
WOD: “Filthy Fifty” For time: 50 box jumps 24″ 50 jumping pull-ups 50 KBS 16kg Walking lunges, 50 steps 50 knees to elbows 50 push press
Thursday, January 30 2014
WOD: A. Weighted or strict pull-ups max reps E2MOM x 5 sets B. Sprint WOD: 5 rounds for time of: 10 power snatch 95/65 or 75/55
Wednesday, January 29 2014
WOD: A. Back Squat: 20 rep max Warm up with 2 sets, build up to a 20 rep max E3MOM, on 3rd set get a 20RM
Tuesday, January 28 2014
WOD: A. Strict Press E3MOM: 7-6-3-1 B. Sprint WOD and Barbell Burnout For time: 20 bodyweight deadlifts 20 over the bar/lateral burpees rest exactly 1 minute
Monday, January 27 2014
WOD: A. Front Squat E3MOM 7-6-3-1 B. Complete the following for time of: 6 front squats 155/105 or 135/95 (50 and over 95/65) 30 KBS 32kg/24kg/16kg
Sunday, January 26 2014
WOD: “Barbara” 5 rounds, each for time of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats rest exactly 3 minutes between each round Score = final
Saturday, January 25 2014
WOD: A. In 10 minutes, build up to a 2 rep TnG squat snatch B. In 10 minutes, work on and practice muscle ups C. “Amanda”
Friday, January 24 2014
TEAM WOD: In teams of 2, complete the following for time: 10 sets (5 each athlete) of 10 deadliest 95/65 — must alternate each set, bar
Thursday, January 23 2014
WOD: A. In 10 minutes build up to a tough TnG 3 rep hang squat clean thruster B. Complete the following for time of: 800m run
Wednesday, January 22 2014
WOD: A. Bench Press 7-6-3-1 E3MOM B. 2 rounds of a 7 minute AMRAP of: 40 double unders 20 KBS 32kg/24kg/16kg 10/7 KB push-ups 2 minute
Tuesday, January 21 2014
WOD: A. Back Squat: 7-6-3-1 E3MOM B. For time: 15-12-9-6-3-1 Power Snatch 95/65 (50 and over 80/55) Front Squat 95/65 (50 and over 80/55) Cool Down:
Monday, January 20 2014
WOD: A. With a continuously running clock starting on exact time marks, complete the following: Sprint 200m, then rest At 3 minutes, sprint 200m then rest
Sunday, January 19 2014
WOD: “Jackie” Complete the following for time of: 1000m row 50 thrusters 45/35 30 pull-ups
Saturday, January 18 2014
WOD: A. In 20 minutes build up to a 1RM squat clean and jerk B. Complete as many rounds and reps as possible in 7 minutes
Friday, January 17 2014
WOD: A. Weakness Work Training 14 minutes (Athlete makes 2 choices based on greatest weaknesses and alternates choices on even and odd minutes) Alternating EMOM for
Thursday, January 16 2014
WOD: #1 In 3 minutes row 250m, then complete with the remaining time as many OHS 115/80 or 95/65 rest 3 minutes #2 In 3 minutes
Wednesday, January 15 2014
WOD: A. Push Press 7-6-3-1 E3MOM B. Complete as many rounds as possible in 20 minutes of: 200m run then 3 rounds of: 5 pull-ups 10
Tuesday, January 14 2014
WOD: A. Deadlift 10-5-3-3-2-2 E2:30MOM B. 2 rounds for time of an 8 minute AMRAP of: 5 HSPU 10 burpee box jumps 24″/20″ 15 V-ups 20
Monday, January 12 2014
WOD: A. Weighted or strict pull-ups max reps E2MOM x 5 sets B. Complete the following for time of: 15 WBS 20/14 10’/9′ 30 double unders
Sunday, January 12 2014
WOD: “Hansen” 5 rounds for time of: 30 KBS 32kg/24kg 30 burpees 30 GHD sit-ups Enlarge image Marine Staff Sgt Daniel Hansen died February 14th in
Saturday, January 11 2014
WOD: Complete the following for time of: 10-9-8-7-6-5-4-3-2-1 of Front Squats 115/80 or 95/65 (50 and over 80/55) Pull-ups (scale up to CTB) 400m run 1-2-3-4-5-6-7-8-9-10
Friday, January 10 2014
WOD:“800m Sandwich Chipper” 800m run 30 shoulder to overhead 95/65 50 ab-mat unanchored sit-ups 30 sumo deadlift high pull 95/65 50 hand release push-ups 30 pull-ups
Thursday, January 9 2014
WOD: A. OHS: 10-5-3-3-2-2 E2:30MOM B. 20 minutes to work on and achieve a 1RM Power and Squat Snatch Cool Down: complete 25 evil wheels
Wednesday, January 8 2014
WOD: A. Bench Press: 10-5-3-3-2-2- E2:30MOM B. 11 minute AMRAP of: 3 wall walks 10 deadlifts 185/125 10 barbell push-ups 30 double unders CFHSV Running & Endurance
Tuesday, January 7 2014
WOD: A. 5 sets of Power Clean Jerk Cluster 1.1.1 1 power clean to 1 hang clean (power or squat) to 1 jerk (split or push)
Monday, January 6 2014
WOD: A. Front Squat: 10-5-3-3-2-2- E2:30MOM B. 3 rounds for time of: 9 OHS 95/65 (50 and over 75/55) 9 over the bar/lateral burpees 13 front
Sunday, January 5 2014
WOD: “Rankel” 20 minute AMRAP of: 6 deadlifts 225/155 7 burpee pull-ups 10 KBS 32kg/24kg 200m run Enlarge image U.S. Marine Corps Sergeant John Rankel, 23,
Saturday, January 4 2014
WOD: A. In 10 minutes build up to a 1RM power clean to push press B. 18 minute AMRAP of: 15 box jumps 24″/20″ (50 and
Friday, January 3 2014
WOD: A. Weakness work training 14 minutes:Athlete makes two choices based on greatest weaknesses and alternates choices on even and odd minutes Alternating EMOM for 14
Thursday, January 2 2014
WOD: A. Strict Press 10-5-3-3-2-2 E2:30MOM B. 10 rounds for time of: 5 deadlifts 225/155 4 HSPU or double KB push press 24kg/16kg 3 muscle ups
Tuesday, December 31 2013
WOD:“DB’s Big Money” Cash It All In On New Year’s Eve 2 rounds for time of: 200m run 11 front squats 185/125 or 155/105 400m run
Monday, December 30 2013
WOD: A. In 10 minutes, build up to a 3RM Deadlift B. In 10 minutes, build up to a 1RM Power Snatch C. Complete as many
Sunday, December 29 2013
WOD: “Jerry” Run 1 mile Row 2K Run 1 mile Enlarge image Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude
Saturday, December 28 2013
WOD: A. Cluster 1.1 = 1 hang power clean to 1 hang squat clean x 5 sets E2MOM B. 2 minute max effort reps/drills Score is
Friday, December 27 2013
WOD: A. In 15 minutes, build up to a 3RM and 1RM OHS *Catch* Must pull bar from floor B. Complete the following for time in
Thursday, December 26 2013
WOD: A. Push Press: 10-5-3-3-2-2 E3MOM B. 10 minute Ascending AMRAP of: 1 clean (any style) 185/125 or 155/105 1 shoulder to overhead 185/125 or 155/105
Tuesday, December 24 2013
CFHSV Annual 12 Days of Christmas WOD! 1 power snatch 95/65 (scale-up 115/80) 2 thrusters 95/65 3 SDHP 95/65 4 barbell push-ups 5 KBS (32kg/24kg/16kg) 6
Monday, December 23 2013
WOD: A. Back Squat: 10-5-3-3-2-2 E3MOM B. 4 x 500m row sprints rest 3-4 minutes between efforts
Saturday, December 21 2013
WOD: A. EMOM for 6 minutes 5 squat clean thrusters 95/65 (50 and over 75/55) B. Complete as many rounds and reps as possible in 12
Friday, December 20 2013
WOD: A. Snatch Skills: 3 TnG Power Snatch EMOM for 5 minutes 3 Snatch Balance EMOM for 5 minutes 3 Squat Snatch EMOM for 5 minutes
Thursday, December 19 2013
WOD: “Stout and Sprint DT” 5 rounds total in single sprint sets of: 12 deadlifts 205/145 or 185/135 or 165/115 (50 and over 115/80) 9 hang
Wednesday, December 18 2013
WOD: A. Bench Press: 7-7-7-7-7 E3MOM B. 10 minute AMRAP of: 20 bar facing burpees 10 OHS 115/80 (50 and over 75/55) 5 muscle ups, or
Tuesday, December 17 2013
WOD: A. Deadlift 7-7-7-7-7 E3MOM B. 6 minute AMRAP of: 8 deadlifts 245/165 16 rower sit-ups 24 double unders rest 3 minutes and adjust weights 6
Monday, December 16 2013
WOD: A. In 15 minutes establish a 1RM weighted chest to bar pull-up and a 2RM weighted chin over bar pull-up or Work on strict chin-ups
Sunday, December 15 2013
WOD: “CF Football Total” Power Clean 1 rep Squat 1 rep Bench Press 1 rep Deadlift 1 rep *Perform a single maximal effort for the lifts
Saturday, December 14 2013
WOD: Complete the following for time of: 800m run 9-7-5 reps of: bar muscle ups and burpee pull-ups squat snatch 135/95 or 115/80 or 95/65 800m
Friday, December 13 2013
TEAM WOD: In teams of 2 with only one person working at a time complete the following for time: 50 deadlifts 225/155 75 hang power snatch
Thursday, December 12 2013
WOD: A. Front Squat 7-7-7-7-7 E3MOM B. “Kettlebell Killed The CrossFit Star” Complete the following for time of: 13 KBS 2pd/1.5pd (50 and over 1.5pd/1pd) 1
Wednesday, December 11 2013
WOD: A. Strict Press: 7-7-7-7-7 E3MOM B. 9 minute AMRAP of: 6 pull-ups (scale up CTB) 6 toes to bar 6 split jerks alternating feet 155/105
Tuesday, December 10 2013
WOD: A. Back Squat 7-7-7-7-7 E3MOM B. 10 rounds for time of: 5 hang power snatch 115/80 (50 and over 75/55) 10 over the box jumps
Monday, December 9 2013
WOD: A. In 10 minutes, build up to a 5RM thruster B. Complete “Dropped Lung” for time: 400m run 25 thrusters 75/55 (athletes 50 and over
Sunday, December 8 2013
WOD: “Bulger” 10 rounds for time of: run 150m 7 chest to bar pull-ups 7 front squats 135/95 7 HSPU Enlarge image Canadian Forces Corporal Nicholas
Saturday, December 7 2013
WOD: 18 minute AMRAP of: 15 box jumps 24″/20″ 12 shoulder to overhead 115/75 9 squat cleans 115/75 55 and over men and women: 18 minute
Thursday, December 5 2013
WOD: A. Bench Press: 10 – 10 – 10 – 10 – 10 E3MOM B. 6 minute AMRAP of: 15/12 hand release push-ups 30 double unders
Wednesday, December 4 2013
WOD: A. OHS 10 – 10 – 10 – 10 – 10 – 10 E3MOM B. 12 minute AMRAP proceeding through the sequence of: 20 snatch
Tuesday, December 3 2013
WOD: A. Push Press 10-10-10-10-10 E3MOM B. 4 rounds of a 3 minute AMRAP of: 5 HSPU 7 T2B 10 WBS 20/14 10′ rest 1 minute
Monday, December 2 2013
WOD: Complete the following for time of: 800m run 8 muscle ups or 13 burpee pull-ups 13 KBS 32kg/24kg 600m run 7 muscle ups or 12
Saturday, November 30 2013
WOD: A. In 15 minutes, establish 1RM back squat B. In 15 minutes, establish a 2RM front squat C. In 15 minutes, establish a 3RM OHS
Friday, November 29 2013
We encourage all our CrossFit Huntsville athletes to come out and participate in our… CFHSV 1st Annual Iron Bowl and College Gameday WOD! Dress appropriately so that
Thursday, November 28 2013
Happy Thanksgiving CrossFit Huntsville! All classes are canceled today.
Wednesday, November 27 2013
WOD: A. Squat Clean 3-2-1-1-1 E2MOM B. In 10 minutes, complete 20 squat cleans at 155/105 25 toes to bar with remainder of the time, max
Tuesday, November 26 2013
WOD: A. Push Press 2-2-2-2 E2MOM B. Power or Split Jerk 1-1-1-1 E2MOM C. Complete the following for time in any format or rep scheme the
Monday, November 25 2013
WOD: A. Sumo Deadlift 5-3-2-5-3-2 E2:30MOM B. 2 mile run for time Cool down: 20 strict chin-ups
Sunday, November 24 2013
WOD: “Danny” 20 minute AMRAP of: 30 box jumps 24″/20″ 20 push press 115/75 30 pull-ups Enlarge image Oakland SWAT Sergeant Daniel Sakai, age 35, was
Saturday, November 23 2013
WOD: A. Hang Power Clean 5-3-2-5-3-2 E2MOM B. 10 minute ascending AMRAP 1 hang power clean 155/105 1 front squat 1 HSPU 2 hang power clean
Friday, November 22 2013
WOD: A. Rack Jerk: 1-1-1-1-1-1 E2MOM B. “Double Double Under Annie” 100 double unders 50 ab-mat sit-ups anchored 80 double unders 40 ab-mat sit-ups anchored 60
Thursday, November 21 2013
WOD: For time: 25 KB overhead walking lunges 24kg/16kg 50 hand release push-ups 2 rope climbs 50 double unders 25 toes to bar 2 rope climbs
Wednesday, November 20 2013
WOD: A. Front Squat 3-3-3-3-3 E2MOM B. 5 minute AMRAP of: 10 power cleans 165/115, 135/95 or 115/80 10 box jumps 24″/20″ rest 4 minutes 5
Tuesday, November 19 2013
WOD: A. Strict Press 5-3-2-5-3-2 E2:30MOM B. Complete the following ascending and descending couplet for time of: 2, 4, 6, 8, 10, 12, 14, 16, 18,
Monday, November 18 2013
WOD: With a continually running clock starting on exact time marks, complete the following: Sprint 200m then rest At 3 minutes, sprint 200m then rest At
Sunday, November 17 2013
WOD: “The Bear Complex” 5 rounds, with 3 minutes rest between each round, of: 7 rounds of… 1 power clean 1 front squat 1 push press
Saturday, November 16 2013
WOD: 20 minute AMRAP of: 35 wall balls 20/14 10’/9′ 70 double unders 7 muscle ups or 7 double push-up burpee pull-ups CFHSV Running & Endurance WOD: run
Friday, November 15 2013
WOD: A. Power Snatch 3-2-1-1-1 E2MOM B. Proceed through the sequence below completing as many reps as possible in 20 minutes of: run 600m and 75/45
Thursday, November 14 2013
WOD: A. Speed Deadlift 10 x 2 EMOM B. 21 -15 -9 for time of: deadlift 255/175 over the bar, bar facing burpees
Wednesday, November 13 2013
WOD: A. Push Press 4 – 4 – max reps – 4 – 4 E2:30MOM B. 12 minute AMRAP of: 3 ground to overhead155/105 6 HSPU
Monday, November 11 2013
WOD For Warriors “Armistice” A Veteran’s Day Salute** Round 1: 9 minute AMRAP 100m sprint – 11 sit-ups – 11 air squats 100m sprint – 22
Sunday, November 10 2013
WOD: “Manion” 7 rounds for time of: 400m run 29 back squats 135/95 Enlarge image First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st
Saturday, November 9 2013
WOD: Complete the following for time of: row/run 400m 20 pull-ups run/row 400m (opposite of last row/run) 20 pull-ups run/row 400m (opposite of last row/run) 20
Friday, November 8 2013
WOD: Complete the following for time of: 800m run 40 OHS 75/55 100 ab-mat sit-ups unanchored 30 front squats 115/80 50 toes to bar 20 back
Thursday, November 7 2013
WOD: A. Deadlift: 6 – 6 – 3 – 3 – 1 – 1 E3MOM B. 10 minute AMRAP of: 5 shoulder to overhead 115/75 10
Wednesday, November 6 2013
“LIFT UP LUKE”** 5 minute AMRAP of: 4 power clean 155/105 24 double unders 10 pull-ups Lift Up Luke will unite CrossFitters and Athletes around
Tuesday, November 5 2013
WOD: A. Bench Press: 6 – 6 – 3 – 3 – 1-1 E3MOM B. E4MOM for 16 minutes (4 rounds) 400m run & 10/7 hand
Monday, November 4 2013
WOD: A. Back Squat 6 -6- 3 – 3 – 1 – 1 E3MOM B. 11 minute AMRAP of: 12 toes to bar 6 power snatch
Sunday, November 3 2013
WOD: “Lumberjack 20″ Complete the following for time of: 20 deadlifts 275/185 400m run 20 KBS 32kg/24kg 400m run 20 OHS 115/75 400m run 20 burpees