logo

Diet & Nutrition >>

No matter who you are,

Proper nutrition is the key to achieving your health and fitness goals

All of our members

get individual help learning to make healthy food choices that will effect them and their families for life. Follow us on this nutrition blog for more helpful recipies, tips, and stories from our staff and members!

 

 

15min to Achieve a 1 RM DeadLift

7min AMRAP:

14 Calorie Row or Bike
7 Deadlifts
4 Over the Bar Burpees

Rest 3min

7min AMRAP:

14 Calorie Row or Bike
14 Russian Kettlebell Swings
4 Over the Kettlebell Burpees

Barbell =   315/215   RX+385/245   MRX 255/175lbs

Kettlebell =   24/16kgs   RX+32/24   MRX20/12

*Athletes Choice on which AMRAP to Start*

Core & Grip Development

-20 Reverse Rower Tucks
-200m Plate/Pinch Carry
-20 Hip Extensions
-200m Farmers Walk DBs or KBs -2min Low Plank Hold

 

 

Push Jerk   E2MOM

3 – 3 – 2 – 2 – 1 – 1 – 1 

For Time: (13min cap)
10 Strict Press   95/65   RX+135/95   MRX 75/55

50 Double Unders

20 Push Press

50 Double Unders

30 Push Jerk

50 Double Unders

Core & Shoulder Development

25 Front Rack Sotts Press
25 Hollow Rocks
25 Evil Wheels
2x15sec Back Bridge/Arch
Spend 5min on Banded Shoulder Stretches

 

 

20min to Achieve a 20 RM Back Squat

For Time: (14min cap)

200m Run /Row or 0.5km Bike

Then

2 – 4 – 6 – 8 – 10 Reps of:

Hang Squat Cleans

20 – 18 – 16 – 14 – 12 Reps of:

Toes to Bar

Then

200m Run /Row or 0.5km Bike

Barbell =   115/75   RX+155/105   MRX 75/55lbs

Squat & Pistol Development

20 Cossack Squats Alternating Legs (10ea)

10 Pistols Each Leg or Progressions
20 Bulgarian Split Squats (10ea)
10 Pistols Each Leg or Progressions

 

 

“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-Ups
21 American Kettlebell Swings   24/16kgs   RX+ 32/24   MRX 20/12

21 WallBall Sit-ups   20/14lbs   MRX 20/10

21 Overhead Squats
21 Pull-Ups
21 Goblet Lunges (alt/Stationary)

21 Bar Dips   RX+ Ring Dips
21 Sumo Deadlift High Pull
21 Over the Bar Burpees
21 Toes to Bar
21 Hang Power Clean
21 Shoulder to Overhead
21 Back Squats
21 Russian Kettlebell Swings

*compare to 21 June 2017; 2018; 2019 & 2020*

 

 

Happy Father’s Day CrossFit Huntsville!

All classes canceled today.

 

 

“For Our Father!” by DB

For Time: (40 min cap)

400m Run /Row or 1km Bike
50 Thrusters   95/65   RX+ 115/75   MRX 75/55

50 Pull-Ups   RX+ Chest to Bar   MRX Ring Rows

400m Row/Run or 1km Bike

~ Rest 3 Minutes / Add Weight ~

400m Run/Row or 1km Bike

50 Power Cleans   135/95   RX+ 155/105   MRX 95/65

50 Toes to Bar

400m Row/Run or 1km Bike

Core & Squat Development

2 x 50m Front Rack Lunges
2 x 50 Bicycle Crunches
2 sets 10 Reps Pistols (alt legs)
1min Wall Iron Chair Sit Holding 25/15lb plate

 

 

CFHSV Running & Endurance WOD:

10 burpees

400m run

10 burpees 

400m run

rest 2 minutes

800m run

20 burpees

800m run

20 burpees

rest 2 minutes

10 burpees

400m run

10 burpees 

400m run

 

 

Team WOD #1

8min AMRAP:

4 Kettlebell Sumo Deadlift High Pull   24/16kgs   RX+32/24   MRX 20/12

6 Kettlebell Goblet Squats
8 Russian Kettlebell Swings

*One person works and completes a full round, one person rests and then switches.

REST 2min

Team WOD #2 “Tail Pipe” Courtesy/Credit to Gym Jones

**original Tail Pipe is 3rounds**

4 Rounds For Time: (14min cap)
(Partner 1)  250/200m Row or 0.6/0.5km Bike

(Partner 2) Kettlebell Rack Hold   24/16kgs x 2 Kettlebells   RX+30/24   MRX 20/12

*Rules = P1 rows/bikes while P2 holds KBs in rack position (has to be in rack), then switch positions, Has to be in rack for row/bike to begin. Once both have completed row/bike = 1 round

**Compare to 8 Jan 2020 & 26 Jan 2018**

 

 

Snatch(squat or power) Build-up   E2MOM 

3 Snatch – 3 Hang Snatch

2 Snatch – 2 Hang Snatch

1 Snatch – 1 Hang Snatch

For Time: (16min cap)
6 Hang Snatch   155/105lbs   RX+185/125   MRX 115/75

6 Over Bar Burpees
6 Bar Muscle-Ups   MRX Chest to Bar
600m Run/Row or 1.5km Bike
4 Hang Snatch
4 Over Bar Burpees
4 Bar Muscle-Ups   MRX Chest to Bar
400m Run/Row or 1km Bike
2 Hang Snatch
2 Over Bar Burpees
2 Bar Muscle-Ups   MRX Chest to Bar
200m Run/Row or 0.5km Bike

Core & Snatch Development

30 Right Knee to Left Elbow Plank Tucks

30 Barbell or PVC Sotts Press (snatch grip)

30 Left Knee to Right Elbow Plank Tucks

30 Evil Wheels

 

 

Tempo Front Squat   E3MOM

5 Sets x 5 Reps @ 50 – 75%

**3sec control down – 2sec hold/pause – 1sec Explode up**

6min AMRAP :

3 Power Cleans   135/95   RX+155/105   MRX 95/65

3 Front Squats
6 Handstand Push-Ups   RX+ Strict   MRX 2/4” Rise or 6 Push Press

REST 3min

4min AMRAP :

4 Hang Power Cleans
6 Front Rack Lunges (alt legs)
4 Handstand Push-Ups   RX+ Strict   MRX 2/4” Rise or 4 Push Press

Core & Squat Development

10 Kang Squats Barbell
20 Pistol to Skater Squats (10each)
30 Butterfly Ab-Mat Sit-Ups
1min Wall Iron Chair Sit Holding 25/15lb plate

 

 

Tempo Bench Press   E3MOM

5 Sets x 5 Reps @ 50-75%

**3sec control down – 2sec hold/pause – 1sec Explode up**

10min AMRAP:

10 Barbell Push-Ups   MRX Push-ups
10 Deadlifts   185/125   MRX 135/95
10 Toes to Bar or Wallball Sit-Ups   20/14lbs   MRX 20/10

Core & Chest Development

2×15 DB/KB Bench

2×15 Evil Wheels

2×15 Dips (ring & bar)

2×15 Band Pull Aparts

 

 

HERO WOD “WHITTEN”

5 Rounds For Time: (45min cap)

22 Kettlebell Swings   70/55lbs   MRX 55/35

22 Box Jumps   24/20″   MRX 20/18 Step-ups

400m Run

22 Burpees (regular)
22 WallBall Shots   20/14lbs to 10/9′   MRX 20/10 to 9′

*compare to 14 June 2020; 14 June 2017; 14 June 2016*

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

 

 

“GI JANE”

100 Burpee Pull-Ups for Time

“RAMBO” by DB
100 Burpee Chest to Bar Pull-Ups for Time

“GEN Patton” by DB
50 Burpee Muscle-Ups for Time (Bar or Ring)

*on all 3 WODs must dead hang/full arm extension before pull-up/Muscle-Up.

**30min cutoff on all 3 WOD choices.

*compare to 4 Oct 2020; 28 Oct 2018; 30 Jun 2015*