Workout, Happening, and Updates at CROSSFIT HUNTSVILLE

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Monday, June 19 2023

12min Achieve a 1RM -Weighted Strict Pull/Chin-up -Weighted Kipping Pull/Chin-up “Father’s Favorite” by DB 5 Rounds For Time: (15min cap) 9 Thrusters 95/65 RX+ 115/75 MRX 75/55

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Monday, June 12 2023

Push Press Build Up E3MOM 5 x 5 12min AMRAP: 8 One Arm Dumbbell/Kettlebell Shoulder to Overhead (arm 1) 12 Wallbal Sit-ups 20/14lbs MRX 20/10lbs

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Sunday, June 11 2023

“GI JANE” 100 Burpee Pull-Ups for Time OR “RAMBO” by DB100 Burpee C2B Pull-Ups for Time OR “GEN Patton” by DB50 Burpee Muscle-Ups for Time (Bar or Ring,

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Saturday, June 10 2023

For Time: (30min cap) 200m Run/Row or 0.5k Bike 20 Dumbbell Snatch (alt arms)10 Toes to Bar400m Run/Row or 1k Bike 40 Dumbbell Snatch (alt arms) 20 Toes to Bar400m

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Wednesday, June 7 2023

Team WOD“Two Steppin” by DB For Time: (32min cap) P1 RUN 200m – P2 11 Kettlebell Goblet Step-Ups P2 RUN 200m – P1 11 Kettlebell Goblet Step-Ups P1 Row 250m – P2

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Tuesday, June 6 2023

“D-Day” by DBFor Time: (40min cap) 1900m Row or Run to the Beach44 Over the Bunker (bar) Burpees19 Deadman Drags (Deadlifts)10 Climb the Cliff Pull-Ups RX+ Strict Chest to Bar

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Sunday, June 4 2023

“Reverse JACKIE” For Time: (15min cap)30 Pull-Ups MRX Ring Rows 50 Thrusters 45/35lbs 1000m Row OR “JACKIE” For Time: (15min cap) 1000m Row50 Thrusters 45/35lbs30 Pull-ups MRX

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Saturday, June 3 2023

For Time: (25min cap)50 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12kgs 200 Double Unders50 Wallball Sit-ups 20/14lbs MRX 20/10lbs30 Kettlebell Swings100 Double-Unders30 Wallball Sit-ups15 Kettlebell Swings50

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Friday, June 2 2023

Hang Squat Clean Build-Up E3MOM 5 x 5 With a Continuously Running Clock For Max Reps/Cals: 0:00 – 2:00 12/10 Calorie Row/Bike10 Hang Squat Clean

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Thursday, June 1 2023

400m Run/Row or 1k BikeE4MOM x 3 *score is slowest time of the 3 MainSite WOD 3 Rounds For Time: (15min cap)30 Dumbbell/Kettlebell Snatches (alt arm) 30 Toes

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Wednesday, May 31 2023

HERO WOD “KELLY BROWN” 5 Rounds For Time: (40min cap) 440m Row10 Box Jumps 30/24” MRX 24/20”10 Deadlifts 275/185 MRX 165/11510 Wallball Shots 30/20lbs to 10/9′

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Thursday, May 25 2023

“TEAM Super Sixties” For Time: (40min cap) 60 Alternating Box Jumps 60 Pull-ups RX+ Chest to Bar Pull-Ups (1 Hangs from bar, 1 completes reps) 60

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Sunday, May 21 2023

HERO WOD “DONNY” 21 – 15 – 9 – 9 – 15 – 21 Reps for Time: (21min cap) Deadlifts 225/155 MRX 185/125lbsBurpees (regular with a 1inch

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Saturday, May 20 2023

HERO WOD “T”5 Rounds For Time: (30min cap) 100m Run, Row or 0.3k Bike 10 Squat Clean Thrusters 15 Kettlebell Swings100m Run, Row or 0.3k Bike Rest 2min after Each

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Friday, May 19 2023

HERO WOD “HOLLEYMAN” 30 Rounds For Time: (40min cap)5 Wallball Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 3 Handstand Push-Ups MRX 2/4″ Rise1 Power Clean

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Monday, May 15 2023

“Murph’s Madness” by DB For Time: (40min cap) Run 800m–2 Rounds of: 10 Pull-ups – 15 Push-ups – 20 Air Squats Run 400m –3 Rounds of:5 Pull-ups – 10

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Saturday, May 13 2023

“Mother May I ?” by DB For Time: (30min cap) 200m Run / Row or 0.5km Bike10 Hang Squat Cleans 115/75 RX+135/95 MRX 75/5510 Shoulder to Overhead400m Run

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Friday, May 12 2023

15min to build up to a 15 rep Max Hang Clean 15min AMRAP: 5 Magnificent Muscle-ups MRX Burpee Pull-ups 10 Notorious Hang Cleans5 Peppermint Push

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Tuesday, May 9 2023

Team Row or Bike Races For Time: (15 min cap) (Partner 1) 30/25cals – (Partner 2) 30/25cals (Partner 1) 25/20cals – (Partner 2) 25/20cals (Partner

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Sunday, May 7 2023

HERO WOD “McGHEE” 30min AMRAP: 5 Deadlifts 275/185lbs MRX 225/14513 Push-ups9 Box Jumps 24/20″ MRX 20/18″ Jumps or 24/20″ Steps HERO WOD MCGHEE As many rounds as

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Saturday, May 6 2023

5 Rounds For Time: (30min cap) 500m Run/Row or 1.2k Bike 10 Kettlebell Sumo DeadLifts10 Kettlebell Goblet Push Press10 Kettlebell Goblet Squats10 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs

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Thursday, May 4 2023

Star Wars WOD by DB “May the FORCE Be With You!” 6 Rounds For Time: (42min cap) 15 Darth Vader Deadlifts 12 Luke Skywalker Light Saber Swings

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Monday, May 1 2023

“Mass Confusion” by DB For Time: (30 min cap) 200m Row/Run or .5k Bike 40 Deadlifts 135/95 MRX 95/65 75 WallBall Shots 20/14 to 10’/9′ MRX

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Saturday, April 29 2023

1000m Row/Run or 2.5k Bike For Time 20min AMRAP: 1000m Row/Run or 2.5k Bike50 Sit-Up (anchored) RX+GHD Sit-Up 500m Row/Run or 1.2k Bike25 V-Ups Core, Guns & Grip Development 10 Skin

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Friday, April 28 2023

“Try To Tabata ” by DBFor Max Reps of Each Exercise: Dumbbell Snatch Right Arm 50/35 MRX 35/20lbs Rest 2 minute/rotate Dumbbell Left Arm Thrusters Rest

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Sunday, April 23 2023

“DIANE” 21-15-9 RFT: (15min cap)Deadlifts 225/155lbs MRX 185/125Handstand Push-Ups MRX 2/4″ rise Core & Handstand Development 60ft Handstand Walk or 6 Wall Walks 120ft Bear Crawl1min High Plank

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Saturday, April 22 2023

800m Row/Run or 2k Bike For Time: For Time: (35min cap)800m Run/Row or 2k Bike60 Pull-ups RX+Chest to Bar Pull-Ups MRX Ring Rows800m Run/Row or 2k Bike60 Kettlebell Swings 24/16kgs

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Thursday, April 20 2023

“30/30 Chipper”30sec work – 30sec rest – 30 work – 30 rest; 2 sets of 30sec work each exercise For Total Reps: Overhead Plate Lunge (alt/stationary)

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Monday, April 17 2023

“Aerobic Annie” by DB For Time: (30min cap) 500m Row/Run or 1.2k Bike50 Double Unders50 Military Anchored Sit-up RX+50 GHD Sit-ups 400m Run/Row or 1km Bike40 Double Unders40 Military Anchored Sit-ups

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Sunday, April 16 2023

HERO WOD “TOMMY V” For Time: (40min cap)21 Thrusters 115/75lbs MRX 85/60lbs12 Rope Climbs 15′ MRX 12 to 10′ or 9 to 15′15 Thrusters9 Rope Climbs 15′ MRX

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Saturday, April 15 2023

Run/Row 400m or 1k BikeE4MOM x 16min (score is slowest time of the 4) 3 Rounds For Time: (21min cap)400m Row/Run or 1k Bike10 Burpee Chest to Bar Pull-Ups RX+ Burpee

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Wednesday, April 12 2023

Row/Bike 15/12 Calorie or 200m RunE3MOM x 12min (score is slowest time of the 4) 4 Rounds For Time: (16min cap) 15/12 Calorie Row/Bike or 200m Run 5 Wall Walks or 10 Handstand

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Tuesday, April 11 2023

“TeamMate LumberJack 20” For Time: (30min cap) Partner A ROW 200m / Partner B Run 200m 20 Alternating Deadlifts 275/185lbs MRX225/155 Partner A Run 200m / Partner B ROW 200m20

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Saturday, April 8 2023

10min AMRAP of OPT “Flight Simulator” 5 Unbroken Double Uners – 10 Unbroken Double Unders15 Unbroken Double Unders – 20 Unbroken Double Unders25 Unbroken Double

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Monday, March 27 2023

Pause Back Squat E3MOM 5 sets X 5 reps @ 50-80% (3sec pause in Bottom) 4 Rounds For Time: (20min cap)200m Run/Row or 0.5k Bike4 Overhead Squats 95/65

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Sunday, March 26 2023

Main Site New Benchmark WOD “Ellen” 3 Rounds For Time: (20min cap) 20 Burpees 21 Dumbbell Snatches 50/35lbs MRX 35/20lbs 12 Dumbbell Thrusters 2xDB 50/35lbs MRX

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Saturday, March 25 2023

“Wacked Out Helen” For Time: (30min cap) 800m Run 42 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 24 Pull-Ups400m Run21 Kettlebell Swings 12 Pull-Ups 200m Run 11

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Thursday, March 23 2023

Team Chipper For Time: (35min cap)60 Synchronized Kettlebell Swings30 Alternating Box Jump Overs30 Synchronized Toes to Bar30 Alternating Front Squats30 Synchronized Barbell Push-up MRX Push-up 60

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Sunday, March 19 2023

“GWEN” For Load: (30min cap)15 – 12 – 9 reps of: Clean & Jerk (Power/Squat or both) Rules -Touch and go at floor only.-Even a re-grip off the

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