Workout, Happening, and Updates at CROSSFIT HUNTSVILLE

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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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Saturday, April 20 2013

WOD: A. Power Snatch 1-1-1-1-1-1 E3MOM B. 12-9-6-3 reps for time of: power snatch 95/65 burpees *MUSCLE UP WORKSHOP* 11am-12pm There will be muscle-ups coming up in both

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Thursday, April 18 2013

WOD: A. Push Press 3-3-3-3-3 E3MOM B. 15 minute AMRAP 5 HSPU 10 pull ups 15 hand release push ups 20 ab-mat sit-ups un-anchored *REMINDERS*Muscle-up workshop this

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Wednesday, April 17 2013

WOD: A. Back Squat 5-10-20-10-5 E3:30MOM B. 5 minute AMRAP 400m run max reps burpee box jumps 24″/20″ *REMINDERS*Muscle-up workshop this Saturday, April 10 at 11am (sign up

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Sunday, April 14 2013

WOD: “Joshie” 3 rounds for time of: 21 dumbbell/kettlebell snatch right arm 40#/30# or 16kg/12kg 21 L-pull-ups 21 dumbbell/kettlebell snatch left arm 40#/30# or 16kg/12kg 21

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Friday, April 12 2013

WOD: A. Hang Squat Clean 2-2-2-2-2-2 E2:30MOM B. Sprint WOD: Complete AFAP for time: 250m row 10 hang squat clean thrusters 95/65 rest approximately 3 minutes

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Tuesday, April 2 2013

WOD: A. Shoulder Press 3-3-3-3-3 E2MOM B. Complete the following for time: 500m row 1 rope climb 50 shoulder press (strict) 45/35 2 rope climbs 500m

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Friday, March 29 2013

WOD: A. Bench Press 3-3-3-3-3 E3MOM B. Complete the following for time of: 15 thrusters 135/95 200m run 20 thrusters 95/65 400m run 30 thrusters 65/45

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Sunday, March 24 2013

WOD: “Griff” For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Post time to comments. Enlarge image In honor

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Friday, March 15 2013

WOD: A. Deadlift: E3MOM 3-3-3-3-3 B. Complete the following for time of: 250m row 30 WBS 20#/14#, 10’/9′ 20 sumo deadlifts 155/105 500m row 20 WBS

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Sunday, March 10 2013

WOD: “Lynne” 5 rounds for max reps of: Body weight bench press (75% BW females) Pull-ups Once bench press is complete, walk immediately over and conduct

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Sunday, March 3 2013

WOD: “DANNY” 20 min AMRAP of: 30 Box Jumps 24″/20″ 20 Push Press 115lbs/75lbs 30 Pull-Ups Enlarge image Oakland SWAT Sergeant Daniel Sakai, age 35, was

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