Workout, Happening, and Updates at CROSSFIT HUNTSVILLE

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Friday, June 24 2022

“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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Tuesday, June 21 2022

“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

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Monday, June 20 2022

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

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Tuesday, June 14 2022

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

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Sunday, June 12 2022

“GI JANE” 100 Burpee Pull-Ups for Time “RAMBO” by DB100 Burpee Chest to Bar Pull-Ups for Time “GEN Patton” by DB50 Burpee Muscle-Ups for Time

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Saturday, June 11 2022

2 Rounds For Time: (26min cap) 400m Run/Row or 1k Bike 50 Dumbbell Snatch (alt arms) 400m Run/Row or 1k Bike50 Dumbbell Thrusters (25ea arm) Dumbbells = 50/35lbs MRX 35/20lbs

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Friday, June 10 2022

Bench Press Build Up 5×10 E3MOM **Building Up to a 10RM** With a Continuously Running Clock For Max Reps: 0:00-2:00 – Run / Row 200m or Bike

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Thursday, June 9 2022

Team WOD“Two Steppin” by DB For Time: (32min cap) Partner 1 RUN 200m – Partner 2 11 Kettlebell Goblet Step-Ups Partner 2 RUN 200m – Partner

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Monday, June 6 2022

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

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Monday, May 30 2022

******************************************************************* We will closed Sunday, May 29 and Monday, May 30 in observance of Memorial Day. ******************************************************************* Recovery and Rest Enjoy Memorial Day

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Sunday, May 29 2022

******************************************************************* We will closed Sunday, May 29th and Monday, May 30th in observance of Memorial Day. ******************************************************************* Recovery and Rest Enjoy Memorial Day Weekend!

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Saturday, May 28 2022

HERO WOD “MURPH” For Time: 1 Mile Run 100 Pull-Ups 200 Push-ups 300 Squats 1 Mile Run *RX+ 20/14lb Weight Vest **Partition the pull-ups, push-ups,

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Thursday, May 26 2022

For Time: (6min hard cap) 40 Calorie Row or40 Calorie Bike or600m Run REST 2min from Hard Cap For Time: (20min cap)20 Calorie Row/Bike or 300m Run20 Dumbbell Snatch (alt arms)

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Tuesday, May 24 2022

Back Squat Build-Up E3MOM 5 x 5 For Time: (20min cap)800m Run/Row or 2k Bike40 Back Squats 75/55lbs RX+95/65 MRX 55/35 600m Run/Row or 1.5k Bike30 Front Squats400m Run/Row or 1k Bike20

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Monday, May 23 2022

“Gymnasty XXX” by DB For Time: (40min cap) 10 Burpee Toes to Bar15 Knees to Elbows30 WallBall Sit-Ups 20/14lbs MRX 14/1015 Handstand Push-Ups RX+ Strict30 Dips

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Saturday, May 21 2022

HERO WOD “WALSH”4 Rounds For Time: (40min cap) 22 Burpee Pull-ups MRX 22 Ring Rows & 22 Burpees 22 Back Squats 185/125lbs MRX 115/75Run 200m with

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Tuesday, May 17 2022

Team WODs: In 2 Athlete teams (P1) (P2) WOD #1 “Aerobic Showdown” 2 Rounds For Time Row/Run or Bike of: (10min cap) (P1) 400m Row/Run/ 1k Bike (slap

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Wednesday, May 11 2022

Overhead Squats to Overhead Lunges (stationary) E3MOM 7 Overhead Squats to 8 Overhead Lunges5 Overhead Squats to 6 Overhead Lunges3 Overhead Squats to 4 Overhead

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Monday, May 9 2022

“Nasty Girls” 3 Rounds For Time: (21min cap) 50 Air Squats 7 Muscle-Ups MRX Burpee Chest to Bar10 Hang Power Cleans 135/95lbs MRX 95/65 OR “Nasty

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Saturday, May 7 2022

“Mother May I ?” by DB For Time: (30min cap) 200m Run or Row or 0.5km Bike10 Hang Squat Cleans 115/75 RX+135/95 MRX 75/55 10 Shoulder to Overhead400m Run or Row or 1km Bike20

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Monday, May 2 2022

Power Clean 3-3-3 EMOM Rest 2 minutes/adjust weights Hang Split Clean (alt. feet) 2-2-2- EMOM Rest 2 minutes/adjust weights Hang Power Clean 1-1-1 EMOM For

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Sunday, May 1 2022

“Skywalker Like Skills” by DB 4 rounds for time: (24min cap) 21 Light Saber Swings 24/16 RX+ 32/24 MRX 20/12 15 Tie Fighter Thrusters 95/65

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Saturday, April 30 2022

12min AMRAP: Buy-in1000m Run or Row or 2.5k Bike Then9 Hang Power Snatch18 Wallball Sit-Ups RX+ Wallball GHD REST 2min 12min AMRAP: Buy-in1000m Run or Row or 2.5k Bike Then9 Hang Power Snatch9

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Wednesday, April 27 2022

5 min AMRAP or To Achieve: Max Bar or Ring Muscle-Us (Strict or Kip) or Max Weighted Pull-Up/Chest to Bar/Strict/Kip or Max Strict Pull-Ups or Strict Chest to Bar

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Saturday, April 23 2022

One Attempt Max Kettlebell Swings (American) *Athletes Choose your Load, can be different than WOD weight / non-stop/unbroken 40/32/28/24/16/12* 4 Rounds For Time: (32min cap)33/27 Calorie

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Saturday, April 16 2022

10min AMRAP of OPT “Flight Simulator” 5 Unbroken Double Unders – 10 Unbroken Double Unders 15 Unbroken Double Unders – 20 Unbroken Double Unders25 Unbroken

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Friday, April 15 2022

For Time: (6min cap) 600m Row or600m Run or1.5km Bike 5 Rounds For Time: (20min cap)20 DumbBell Snatches (alt arms)2 Rope Climb 15′ RX+1 legless & 1 w/legs 15’

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Sunday, April 10 2022

“Anabolic Annie” by DB For Time: (30min cap) 50 Double Unders50 Wallball Sit-ups 20/14lbs MRX 20/105 Squat Snatch 135/95 MRX 95/65lbs 40 Double Unders40 Wallball Sit-ups4

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Saturday, April 9 2022

10 Rounds For Time: (30min cap)10 Pull-Ups RX+ Strict Pull-ups MRX Ring Rows 5 Hang Cleans 135/95 RX+165/115 MRX 95/65 10/7 Barbell Push-Ups MRX Push-ups Core

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Tuesday, April 5 2022

“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 /

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Thursday, March 31 2022

“BodyWeight BlowOut” by DB 3 Rounds for Reps of: 1min Bodyweight Deadlifts1min Handstand Push-Ups MRX 2/4” rise or BW Shoulder to Overhead 1min Strict Pull-ups MRX Ring

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Monday, March 28 2022

********************************************************************************************************************************************************************* Congratulations to our Individual Quarterfinal Athletes for an awesome weekend representing themselves and CrossFit Huntsville! ********************************************************************************************************************************************************************* Front Squats 4 Front Squats EMOM x 3

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Sunday, March 27 2022

“Baloo’s Bare Necessities” by DB For Time: (20min cap) 10 Bear Complex 95/65 RX+ 135/95 MRX 75/55 100 Double Unders8 Bear Complex 115/75 RX+ 155/105 MRX

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Friday, March 25 2022

“Timed Chipper” by DBIn Front of a Clock Set for 39 minutes: 5min of – Row or Bike for Calories Rest 1min 4min of – Kettlebell Swings 24/16kgs RX+32/24

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Sunday, March 20 2022

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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Friday, March 18 2022

In 15min Establish a Weighted 1 rep Max Strict Pull-up/Chin-up1 rep Max Kipping Pull-up/Chin-up Max set of Strict Pull-ups unbroken MainSite WOD 3 Rounds For

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