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15min Build-up to a 1RM:

Right Arm Kettlebell Turkish Get-up and Left Arm Kettlebell Turkish Get-up

Main Site WOD

3 x 5min Rounds for Total Reps of:

200m Kettlebell Farmers carry (1arm/switch as needed) then AMRAP:

10 Kettlebell Swings   24/16kgs   RX+32/24   MRX 20/12kgs

5 Burpees

Core & Shoulder Development

1min High Plank Hold
20 Toes through Rings
200m Overhead Plate Carry/Waiter Walk AHAP 

20 Plate French/Tricep Press
1min Low Plank Hold

 

 

21 – 18 – 15 – 12 – 9 – 6 – 3 Reps For Time: (30min cap)

Power Cleans   95/65   RX+115/75   MRX 75/55lbs

WallBall Shots   20/14lbs to 10/9’   MRX 20/10 to 9’

*200m Run/Row /0.5k Assault Bike after each Round

Core Development

21 Reverse Rower Tucks
15 Russian Twists

21 V-Ups

15 Russian Twists

 

 

 

CFHSV Running & Endurance WOD:

30 minute AMRAP:

400m run

200m double dumbbell farmers carry

 

 

 

 

 

 

Bench Press & Push Press Alternate Lifts   E2MOM

10 Bench Press – 8 Push Press

6 Bench Press – 4 Push Press

2 Bench Press – 1 Push Press

6min AMRAP:

9 Barbell Push-Ups   MRX Push-ups
6 Push Press   115/75   RX+135/95   MRX 95/65

36 Double Unders

REST 3min/ Adjust Weight

3min AMRAP:

6 Barbell Push-Ups   MRX Push-ups
3 Split Jerk   135/95   RX+165/115   MRX 115/75

Core & Shoulder Development

30 Ring or Bar Dips
25 GHD Sit-Ups
1min L-Sit Hold on Parallettes or Rings

2min High Plank Hold on Parallettes

 

 

3 Sprint Rounds for Time: (18min cap)

400m Run
9 Deadlifts   315/215lbs   MRX 225/155
15 Box Jumps/Step-ups   30/24”   MRX 20/18”

21 Chest to Bar Pull-Ups   MRX Ring Rows

OR 

2 RopeClimb  15’   MRX 2 to 10’ or 1 to 15’

Rest 2min

**Score is slowest round**

Isometric Core Development

30sec Plank Bird Dog Hold L/R

1 min Hollow Hold
30sec Plank Bird Dog Hold R/L

1 min Hollow Hold

1 min Bar Hang

 

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CONGRATULATIONS to our CFHSV Athletes who qualified for the next stage of the CrossFit Games season, the Individual Quarterfinals. These athletes’ Open performances ranked them in the top 10% of all men and women in North America. 

Alex Ankron

Bailey Bentley

Bradley Futch

Angel Santiago

Christian Shirey

Mandee Stearns

Nathaniel Stearns

CJ Van Kampen

Matrice Woods

The Quarterfinals start Thursday at 2PM with the release of the events. Athletes will be conducting the WODs starting Thursday afternoon through Sunday morning. Feel free to come cheer on your fellow CFHSV athletes as they compete against the best in our sport! Good Luck CFHSV!

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EMOM x 4 min:

1 Power Snatch to 1 Hang Power Snatch

Rest 2min

EMOM x 4min:

1 Hang Power Snatch to 1 Power Snatch

Rest 2min

4min Build Up to a 1 RM Hang Power Snatch

6 x 1min Rounds For Reps:

6 Over Bar Burpees
Max Reps Hang Power Snatch   135/95   RX+165/115   MRX 115/75

Rest 1 min

Flexibility Development

2x30sec Couch Stretch
2x30sec Head to Floor Straddle Stretch

2x30sec American Splits
2x30sec Prisoner/Wall Shoulder Stretch

2x30sec Chinese Splits
Spend 3-5min with favorite Leg, Back & Shoulder stretches with or without bands

 

 

Front Squat & Back Squat Alt Lifts   E3MOM

8 Front Squats – 6 Back Squats
4 Front Squats – 3 Back Squats
1 Front Squats or Back Squats *athletes choice*

11min AMRAP:

9 Back or Front Squats   135/95   MRX 95/65

10 Toes to Bar or Wallball Sit-ups   20/14lbs   MRX 20/10lbs

11 Calorie Row/Assault Bike or 200m Run

Pistol & Squat Development

14 Cossack Squats Alternating Legs (7each)
2 Minute Bottom of Overhead Squat Hold with/PVC as close to wall as possible (facing wall)
20 Pistols or Scales (10each leg)

 

 

 

 

 

“Weakness Wake-Up” by DB

For Time: (40min cap)

40 Chest to Bar Pull-Ups   RX+ Strict C2B   MRX Pull-ups

Rest 2min

40 Handstand Push-Ups   RX+ 40 Strict HSPU   MRX Hand Release Push-Ups

Rest 2min

40 Deadlifts   Bodyweight   MRX BW / 80%

Rest 2min

40 Wallball Sit-ups   20/14   MRX 20/10lbs

Rest 2min

40 Split Jerks (alt ft)   115/75   RX+135/95   MRX 95/65

Rest 2min

40 Box Jump Overs   24/20″   RX+ 30/24″   MRX 20/18″

Rest 2min 

40 Calorie Row or 40 Calorie Assault Bike

Rest 2min

40 Hang Squat Cleans   115/75   RX+135/95   MRX 95/65

Rest 2min 

40 Bar Facing Burpees

**Athletes choice on order of exercises**

 

HAPPY EASTER, CROSSFIT HUNTSVILLE!

 

All classes are cancelled today.

 

 

6 Rounds For Time: (30min cap)

60 Double Unders

20 Barbell Thrusters   75/55lbs   MRX 45/35

15 Wallball Sit-ups   20/14lbs   MRX 20/10lbs
10 Hand Release Push-ups   MRX Push-ups

Core & Chest Development

25 Dumbbell Bench Press

10 Skin the Cats

25 Band Pull-Aparts

10 Skin the Cats

25 WallBall Leg Lifts

 

 

CFHSV RUNNING & ENDURANCE WOD:

200m sprint, rest :30 seconds

400m run, rest 1 minute

200m sprint, rest :30 seconds

600m run, rest 1 minute

200m sprint, rest :30

800m run, rest 1 minute

200m sprint, rest :30 seconds

1000m run, rest 1 minute

200m sprint, rest :30 seconds

1200m run

 

 

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CrossFit Huntsville will be closed Sunday, April 4th in observance of Easter.

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In 15 Minutes establish a 1RM weighted Chest to Bar Pull-up; Weighted Pull-Up (chin over bar) & 1 set Unbroken Max Reps Strict Pull-ups

*perform in order listed

4min AMRAP:

6 Dumbbell Overhead Lunge (1arm, alt legs)   50/35lbs   MRX 35/20lbs
3 Muscle-Ups (bar or ring)   MRX Chest to Bar Pull-Ups
6 Dumbbell Overhead Lunge (1arm, alt legs)

2min Rest

4min AMRAP:

200m Overhead Dumbbell Carry (1arm, switch as needed) then:

10 Dumbbell Snatch (alt arms)

2 Over Dumbbell Burpees

2min Rest

4min AMRAP:

12 Dumbbell Goblet Squats
3 Burpee Muscle-Ups (bar or ring)   MRX Burpee Chest to Bar

6 Dumbbell Shoulder to Overhead (1 Arm, switch as needed)

*Athletes Choice on Order of AMRAPs*

Core & Shoulder Development

1min High Plank Hold
12 DB Windmills Right Shoulder

12 DB Windmills Left Shoulder

1min Low Plank Hold

 

 

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CrossFit Huntsville will be closed Sunday, April 4th in observance of Easter.

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Deadlifts & Sumo Deadlifts (Alternating Lifts)   E2MOM

10 Sumo Deadlifts – 8 Deadlifts

6 Sumo Deadlifts – 4 Deadlifts

2 Sumo Deadlifts – 1 Deadlifts

16min AMRAP:

200m Run/Row or 0.5km Assault Bike
16 Sumo Deadlifts   225/155   RX+275/185   MRX 185/125
16 Box Jumps   24/20″   RX+ 30/24″   MRX 20/18”

200m Run/Row or 0.5km Assault Bike
16 Deadlifts
16 Toes to Bar

Grip Development

100m KB/DB Farmers Carry

16 Kettlebell Curls
100m Plate Pinch Carry
16 Plate Pinch Curls

 

 

15min Build-up to a Heavy Squat Clean & Jerk &/or Hang Power Snatch and Prep for WOD

Main Site WOD “ANDI”

For Time: (20min cap)
100 Hang Power Snatch   65/45lbs   MRX 45/35

100 Push Press
100 Sumo Deadlift High Pull
100 Front Squats

Core & Shoulder Development

30 Walking Double Kettlebell Overhead Lunges (15ea leg)

30 Wallball or Kettlebell Russian Twists
30 Double Kettlebell 1 Leg Romanian Deadlifts (15ea)

30 Wallball or KettleBell Russian Twists

1min Bar Hang