Workout, Happening, and Updates at CROSSFIT HUNTSVILLE
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Saturday, November 24, 2012
WOD: A. 20minutes muscle up training If you have muscle ups, 5 attempts for max reps unbroken B. 21-15-9 reps of: GHD wall ball 14#/10# CTB
Friday, November 23, 2012
WOD:Berry’s Black Friday Blowout! 800m run 23 shoulder to overhead 95/65 23 burpee pull-ups 23 barbell push ups 23 barbell back squats 95/65 23 barbell floor
Wednesday, November 21, 2012
Warm up: 50 single unders or 25 double unders 2 burpees 40 singles unders of 20 double unders 4 burpees 30 single unders or 15 double
Tuesday, November 20, 2012
Warm up: 100m run 10 air squats 100m run 10 burpees WOD: A. Squat Clean: 1-1-1-1-1 E3MOM B. In 10 minutes complete: 20 squat cleans 155/105 25 T2B
Monday, November 19, 2012
Warm up: P1: row 200m P2: AMRAP 5 light KBS, 5 parallette burpees complete 2 full rounds WOD: TEAM WOD 24minute partner AMRAP 250m row 10 KBS 32kg/24kg
Sunday, November 18, 2012
WOD: LUMBERJACK 20 Complete the following for time of: 20 Deadlifts (275/185lbs) Run 400m 20 KB swings (32/24kgs) Run 400m 20 Overhead Squats (115/75lbs) Run 400m
Saturday, November 17, 2012
WOD: “Fight Gone Bad” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps)
Friday, Saturday 16, 2012
Warm Up: 400m run 2 rounds 3 inch worm push ups 5 tuck jumps 7 air squats WOD: A. 8 minutes to build up to a 1RM hang
Thursday, November 15, 2012
Warm up: 250m row 3 rounds 6 burpees 10 second handstand hold WOD: A. 5minutes max reps parallette HSPU B. 4 rounds for time of: 500m row rest
Wednesday, November 14, 2012
James, Kandahar CrossFit, Afghanistan Warm up: 100m run 10 air squats 100m run 10 push ups 100m run 10 ring rows WOD: A. squat snatch 1-1-1-1-1-1-1-1-1 EMOM @
Tuesday, November 13, 2012
Warm up: 500m row 30 double unders 5 barbell good mornings 20 double unders 5 barbell good mornings 10 double unders 5 barbell good mornings WOD: A. Speed
Monday, November 12, 2012
*WOD FOR WARRIORS* As Many Rounds as Possible in 15 minutes of: 11 Ground to Overhead (95/65) 11 Bar Facing Burpees 12 20#/16# Med Ball Toss
Sunday, November 11, 2012
Warm up: 400m run 3 rounds 5 PVC pass throughs 5 PVC OHS 5 ring rows WOD: “Josh” For time: 95 pound Overhead squat, 21 reps 42 Pull-ups
Friday, November 9, 2012
Warm up: 250m row 2 rounds 100m run 6 ring rows 6 plyo squats to WB WOD: With a continuously running clock complete 6 rounds of the following
Thursday, November 8, 2012
Warm up: P1: 200m row P2: AMRAP: 5 KB deadlift, 5 KB SDHP, 5 KB swings 2 complete cycles WOD: A. Squat Clean & Jerk 3-3-3-3-3 E2MOM @
Wednesday, November 7, 2012
Warm up: 400m run Instructor led stretching and agility WOD: A. 20minutes skill work: kettlebell swings and pull ups B. “Helen” 3 rounds for time of: 400m run
Tuesday, November 6, 2012
Warm up: 400m run 30 double unders 6 burpees 20 double unders 4 burpees 10 double unders 2 burpees WOD: A. Bench Press 5-5-5-5-5 E3MOM B. 4 rounds
Monday, November 5, 2012
Warm up: 100m run 10 air squats 100m run 10 push ups 100m run 10 tuck jumps WOD: TEAM WOD In teams of 3 row 5km complete: 75pull
Sunday, November 4, 2012
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 3, 2012
WOD: A. 20minutes rope climb training B. 3 rounds for time of: 15 CTB pull ups 20 burpees 15 SDHP 95/65
Friday, November 2, 2012
Warm up: Instructor led stretching and agility drills 2 rounds 4 barbell front squats 4 barbell push press 16 barbell jumps WOD: In 3:30 run 400m then complete
Thursday, November 1, 2012
CHECK OUT THESE NOMINEES FOR OUR CFHSV COSTUME COMPETITION WINNER!! SUBMIT YOUR VOTE BELOW! Warm up: 500m row or 400m run 3 rounds 4 PVC pass
Wednesday, October 31, 2012
Warm up: P1: 200m run P2: 8 air squats, 8 push ups 2 complete cycles WOD: A. Sumo Deadlift: work up to a 3RM in 15minutes B. 3
Tuesday, October 29, 2012
Warm up: P1: 250m row P2: AMRAP 5 KBS, 5 KB goblet squats, 5 burpees 2 complete cycles WOD: A. 10minutes to work on squat clean B. 15
Monday, October 29, 2012
Warm up: 400m run 3 rounds 4 PVC pass throughs 6 burpees 8 walking lunges WOD: A. Rack Jerk 1-1-1-1-1-1 E2MOM B. “Double Double Under Annie” 100 double
Sunday, October 28, 2012
1PM: Kettlebell Workshop with Coach Dennis Berry! WOD: “CrossFit Total” Back Squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
Saturday, October 27, 2012
Join us for the 2012 Barbells for Boobs “Amazing Grace” 30 clean & jerks for time 135#/95# Join our CFHSV TEAM and help us raise
Friday, October 26, 2012
Warm up: 500m row Instructor led group stretching WOD: A. 5minutes working on pistols, then Max pistols alternating legs in 5minutes B. 10minutes working on muscle ups, then
Wednesday, October 24, 2012
Warm up: 2 rounds 200m run 6 burpees *review and practice all movements in WOD* WOD: For time: 25 walking lunge steps 20 pull ups 50 box jumps
Tuesday, October 23, 2012
Warm up: 250m row 3 rounds 100m run 8 squats 8 ab mat sit ups WOD: A. E3MOM low bar back squat: 5-5-5-5-5 B. 3 rounds for time
Monday, October 22, 2012
Warm up: 400m run 3 rounds 4 burpee broad jumps 16 double unders WOD: A. E2MOM Power clean 1-1-1-1-1 B. 5 rounds for time: 5 power cleans 155#/110#
Sunday, October 21, 2012
WOD: “The Seven” Seven rounds of: 7 HSPU 7 thrusters 135#/95# 7 KTE 7 DL 245#/165# 7 burpees 7 KBS 32/24kg 7 pull ups Mikko Salo
Saturday, October 20, 2012
WOD: A. 800m run for time rest 4 minutes 400m run for time rest 2 minutes 200m run B. 15 clean and jerks 165/115 rest 5
Friday, October 19, 2012
Warm up: 2 rounds 250m row 8 band good mornings 10 second handstand hold WOD: A. E2MOM Deadlift 1-1-1-1-1 getting as heavy as possible B. 5 rounds for
Thursday, October 18, 2012
Warm up: 400m run Instructor led agility drills WOD: A. E2MOM Snatch Balance 1-1-1-1-1-1 get as heavy as possibly without pressing out B. 5 rounds for time of:
Wednesday, October 17, 2012
Warm up: P1: 200m row P2: 8 walking lunges with plate OH, 4 burpee box jumps complete 2 rounds WOD: A. 30 Turkish Get Ups (not for time)
Tuesday, October 16, 2012
Warm up: 500m row Double Under warm up Review and Practice Turkish Get Ups WOD: A. E2MOM Shoulder Press 1-1-1-1-1 E2MOM Push Press 1-1-1-1-1 E3MOM Push Jerk 1-1-1-1-1
Monday, October 15, 2012
Warm up: 400m run 2 rounds 5 ring rows 5 squats 5 push ups bear crawl wall to wall WOD: A. 500m row 15 burpees 10 T2B 5
Sunday, October 14, 2012
Warm up: 400m run 3 rounds 3 pull ups 6 tricep push ups 9 plyo squats WOD: “Nate” 20min AMRAP 2 muscle ups 4 HSPU 8 KBS 32kg/24kg
Saturday, October 13, 2012
WOD: A. E3MOM Clean & Jerk 1-1-1-1-1 (build up to a 1RM) B. 30 hang clean & jerks for time 135/95 *catch* every time you drop
Friday, October 12, 2012
Warm up: 400m run or 500m row 50 single unders 2 burpees 40 single unders 4 burpees 30 single unders 6 burpees 20 single unders 8
Thursday, October 11, 2012
Warm up: P1: row 250m P2: AMRAP 5 squats, 5 sit ups, 5 push ups complete 2 full rounds WOD: “Ring Push Up Nicole” 20min AMRAP 400m run
Wednesday, October 10, 2012
Warm up: 250m row 3 DB man makers EMOM for 5minutes, try to increase weight each round WOD: A. OHS: 1 – 1 – 1 – 1 –
Tuesday, October 9, 2012
Warm up: Double Under warm up drills Instructor led agility drills WOD: 10 rounds with 2minutes rest between of any or any combination of: 400m run or 500m
Monday, October 8, 2012
Warm up: 400m run or 500m row PVC warm up: complete 1 round 8 PVC OHS 8 PVC snatch balance 8 PVC Sotts press Kettlebell Complex:
Sunday, October 7, 2012
Warm up: 200m run 3 rounds 4 inch worm push ups 4 ring rows 14 double unders WOD: “Jared” 4 rounds for time of: 800m run 40 pull
Friday, October 5, 2012
Warm up: 250m row 2 rounds 100m run 5 PVC pass throughs 5 PVC snatch balance WOD: For time: 10 OHS 135/95 200m run 20 OHS 95/65 400m
Thursday, October 4, 2012
Warm up: P1: 8 PVC OHS, 8 burpees P2: row until P1 finishes switch, 2 complete cycles WOD: A. Hang Power Snatch 6 x 2, E2MOM *start above
Wednesday, October 3, 2012
Warm up: 400m run 2 rounds 8 ball slams 4 pull ups 2 tire flips WOD: A. Build up to a 1RM thruster in 15minutes *2011 South East
Tuesday, October 2, 2012
Warm up: 400m run 5-10 reps of each movement in WOD WOD: “Filthy 50″ For time: 50 box jumps 24″/20” 50 jumping pull ups 50 KBS, 16kg 50
Saturday, October 6, 2012
Warm up: 10 minute double under warm up 3 rounds 4 ring rows 6 burpees 8 walking lunges WOD: “Tabata Something Else” Complete 32 intervals of 20 seconds
Monday, October 1, 2012
Warm up: 500m row band hamstring stretches, then single unders: 20 seconds work, 20 seconds rest, 2 rounds double unders: 20 seconds work, 20 seconds rest,
Sunday, September 30, 2012
WOD: “Daniel” 50 pull ups 400m run 21 thrusters 95/65 800m run 21 thrusters 95/65 400m run 50 pull ups Enlarge image With heavy hearts we
Saturday, September 29, 2012
WOD: “Ship” 9 rounds 7 squats cleans 185/130 8 burpee box jumps 36″ Enlarge image Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned
Friday, September 28, 2012
Warm up: 400m run 3 rounds 4 barbell good mornings 6 over the box jumps 8 push ups WOD: 4 rounds 30 barbell jumps 20 DL 185/130 10
Thursday, September 27, 2012
Warm up: 500m run 50 single unders 2 clapping push ups 40 single unders 4 clapping push ups 30 single unders 6 clapping push ups 20
Wednesday, September 26, 2012
Warm up: 400m run 3 rounds 6 air squats 12 abmat sit ups 6 jumping lunges WOD: 21 back squat 225/155 42 GHD sit ups 15 back squats
Tuesday, September 25, 2012
Warm up: 200m run 3 rounds 6 barbell push press 16 double unders WOD: A. Push Press 6 x 2 B. complete 6 2minute rounds of the following:
Monday, September 24, 2012
Warm up: 400m Indian run 3 rounds 8 barbell power snatch 100m row WOD: 21-15-9 power snatch 95/65 bar facing burpees pull ups Powerlifting: A1. 3 x 3 shoulder press
Sunday, September 23, 2012
Warm up: 250m row, then 100m run 10 tricep push ups 100m run 10 air squats 100m run 10 sit ups WOD: “Elizabeth” 21-15-9 squat cleans 135/95 ring
Saturday, September 22, 2012
WOD: “Hands of a 65 Year Old Surgeon” complete 2 rounds for time of: 400m run 20 pull ups 22 KBS 20kg/16kg 23 DL 135/95 This WOD
Friday, Saturday 21, 2012
Warm up: 400m run 3 rounds 5 plyo squats wall to wall bear crawl 5 KTE WOD: A. front squat 6×2 B. 5min AMRAP 10 hang power snatch
Thursday, September 20, 2012
Warm up: 250m row with a slam ball 3 rounds 5 ball slams 5 squat cleans 5 weighted sit ups WOD: A. 20min to build up to a
Wednesday, September 19, 2012
Warm up: 400m run 3 rounds 5 push ups 10 air squats 15 double unders WOD: “Fran” 21-15-9 thrusters 95/65 pull ups Powerlifting: A1. 3 x 3 high bar back
Tuesday, September 18, 2012
Warm up: P1: 250m row P2: AMRAP 5 par. burpees, 5 KBS complete 2 full rounds WOD: A. In 20 minutes, work up to a 1RM sumo deadlift
Monday, September 17, 2012
Warm up: 400m run 3 rounds 2 over the box jumps 4 T2B/T2rings 8 walking lunges with torso rotation WOD: 4 rounds 300m row 10 box jumps 30″
Sunday, September 16, 2012
Warm up: 400m run or 500m row 3 rounds 5 behind the neck press 5 snatch balance 5 OHS start with PVC, then light barbell, then
Saturday, September 15, 2012
WOD: A. 10 x 3 EMOM shoulder press B. For time: 10 clean & jerk 185/130 100 yard sprint 7 rope climbs 100 yard sprint 1
Friday, September 14, 2012
Warm up: 400m Indian run 10 partner med ball cleans 10 partner WBS 10 partner WB sit ups WOD: In teams of 2 complete as many reps as
Thursday, September 13, 2012
Warm up: 400m run 3 rounds 2 inch worm push ups 4 burpee box jumps 7 toes 2 rings WOD: A. Bench Press 7 x 1 B. 1minute
Wednesday, September 12, 2012
Warm up: 400m run or 500m row 3 rounds 20 single unders 10 barbell deadlifts 5 barbell push jerks 2 skin the cats WOD: A. EMOM for 12minutes:
Tuesday, September 11, 2012
Warm up: 200m row 20 light KBS 200m row 10 R arm KBS 10 L arm KBS 200m row WOD: 5 rounds 10 hang split snatch, alternating legs,
Monday, September 10th, 2012
Warm up: 400m run 1min wall squat stretch 3 rounds 3 pull ups or ring rows 6 plyo lunges 2 wall walks WOD: 100 squats 4 rope climbs,
Sunday, September 9th, 2012
Warm up: 500m row 2 rounds 10 back extensions 10 push ups 10 squats 10 GHD sit ups WOD: “Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2
Saturday, September 8th, 2012
WOD: “Nasty Girls” 3 rounds 50 squats 7 muscle ups 10 HPC 135/95 WOD Demo with CrossFit Bath – video [wmv] [mov] [HD mov]
Friday, September 7th, 2012
Warm up: 400m run P1: 10 calorie row P2: AMRAP KB goblet squat, KB snatch swing switch complete 2 full cycles WOD: for time: 70 burpees 60 sit
Thursday, September 6, 2012
Warm up: 400m partner med ball carry run 4 rounds 6 med ball front squats 6 kipping swings 6 inch worms WOD: 50 WBS 20/14 25 T2B 40
Wednesday, September 5th, 2012
Warm up: 250m row 200m run 3 rounds 12 walking lunges 12 plate OH press 12 plate crunches WOD: A. OHS 5-3-3-3-1-1-1-1 Rory McKernan 225-245-260-275-290(f)-290-300(f)-300(f)-300lbs B. 800m run
Tuesday, September 4, 2012
Warm up: 400m run 40 single unders, 10 PVC press 30 single unders, 10 PVC Sotts press 20 single unders, 10 PVC oHS WOD: A. shoulder press 5
Monday, September 3, 2012
WOD: “Laborious Chipper” 30 KBS 2/1.5 30 WBS 20/14 30 Power Snatch 95/65 30 Floor Wipers 95/65 300m row 20 KBS 2/1.5 20 WBS 20/14 20
Sunday, September 2, 2012
Warm up: 500m row 3 rounds 8 hip extensions 8 plyo squats 8 push ups WOD: “Coe” Ten rounds for time of: 95 pound Thruster, 10 reps 10
Saturday, September 1, 2012
WOD: 10 rounds for time of: 3 right arm KB snatch 1.5/1 3 left arm KB snatch 1.5/1 6 KB push ups 200m run 1 rope
Friday, August 31, 2012
Warm up: 400m run 50 single unders 2 burpees 40 single unders 4 burpees 30 single unders 6 burpees 20 single unders 8 burpees 10 single
Thursday, August 30, 2012
Warm up: P1: 200m row P2: AMRAP 5 KBS, 5 push ups switch, complete 2 full rounds WOD: 10min AMRAP buy in: 15 HSPU, 50 double unders 1
Wednesday, August 29, 2012
Warm up: 200m run Instructor led kettlebell work 3 rounds 5 ball slams 10 lunges WOD: 21-15-9 unbroken KBS 2/1.5 unbroken WBS 20/14 Powerlifting: 3 x 5 bench press @
Tuesday, August 28, 2012
Warm up: 250m row 4 rounds 5 barbell push press 5 ring rows or pull ups 5 perfect air squats WOD: A. In 10 minutes, work up to
Monday, August 27, 2012
Warm up: 200m run 3 rounds row for 45 seconds sit ups for 45 seconds air squats for 45 seconds rest 15 seconds between each movement WOD: 1A.
Sunday, August 26, 2012
Warm up: 400m run P1: 250m row P2: AMRAP burpee, pull up, T2B complex 2 complete rounds WOD: 30 Muscle Ups for time http://youtu.be/DZbnIw0r9Uc
Saturday, August 25, 2012
Warm up: 250m row 3 rounds 100m run 5 burpees 10 lunges WOD: TEAM WOD In teams of 2 complete the following for time: 400m run 50 push
Friday, August 24, 2012
Warm up: 400m instructor led agility run Instructor led group stretching 3 rounds 5 med ball clean WBS 20 double unders WOD: “SQT” 3 rounds 10 ground to
Thursday, August 23, 2012
Warm up: 250m row 3 rounds 10 second handstand hold 3 strict T2B 15 double unders WOD: 5 rounds 15 KTE 15 hip extensions 15m handstand walk 15
Wednesday, August 22, 2012
Warm up: 4 minute row, easy pace for 30 seconds, sprint for 30 seconds 3 rounds 2 skin the cats 4 push ups 6 lunges WOD: bench press
Tuesday, 21 August, 2012
Warm up: 400m run 3 rounds 6 shoulder touches 8 air squats 6 ring rows WOD: “Mary” 20min AMRAP 5 HSPU 10 pistols, alternating legs 15 pull ups
Monday, 20 August, 2012
Warm up: 500m row 3 DB man-makers, EMOM for 4 minutes *try to increase weight on each round* WOD: 21-15-9 Deadlift 225/155 Thrusters 95/65 Powerlifting: A. In 20 minutes, work
Sunday, 19 August, 2012
Warm up: 400m run 4 rounds 1 wall walk 2 burpee push ups 3 over the box jumps WOD: “Jack” 20min AMRAP 10 push press 115/75 10 kettlebell
Saturday 18, August, 2012
Warm up: 200m run 10 PVC pass throughs then, P1: row 150m P2: max sit ups switch P1: row 150m P2: max PVC OHS switch WOD: In teams
Friday, 17 August, 2012
Warm up: 200m run 10 push ups 200m run 10 air squats 200m run 10 sit ups review rowing technique WOD: 500m row x 4 rest 5 minutes