Friday, April 10 2020

Posted by Mandee on April 9, 2020   |   30 Comments


Click here for WOD brief!

Back Squat     EMOM

8@70% – 4 @80% – 2@85% – 1@90% – Max Reps@80%

For Time: (15min cap)
30 Overhead Lunges (alt legs)   95/65   RX+ 115/75   MRX 75/55

30 Pull-Ups   RX+ Strict

Add Weight

20 Front Squats   135/95   RX+ 165/115   MRX 95/65

20 Chest to Bar

Add Weight

10 Back Squats   165/115   RX+205/135   MRX 135/95

10 Muscle Ups (Bar or Ring)   MRX Burpee Chest to Bar Pull-Ups

Flexibility and Pistol Development

2x30sec Couch Stretch or Modified Couch

10 Pistols (each leg) or 10 Pistol Build Ups

2x30sec Head to Floor Straddle Stretch

10 Pistol Progressions (each leg)

2x 30sec Pigeon/Swan/Piriformis Stretch

10 Pistols (each leg) or 10 Pistol Build Ups


Click here for Home WOD brief, movement demonstrations and warm-up!

Home WOD

For Time:

35 Overhead Alternating Lunges

35 Rows / Chair Rows

25 Front Squats

25 Rows / Chair Rows

15 Back Squats

15 Double Push-up Burpees


In accordance with the recent mandates set forth by the Alabama Governor, CrossFit Huntsville will be closed through April 30th. 



Monday – Friday: 6am, 11:30am, and 5:30pm!

Saturdays: 9am

Check your email for all the details!

30 responses to “Friday, April 10 2020”

  1. Josh Kennedy says:

    Best cheering section ever! ???

  2. Nathaniel says:

    David doin some lateral burpees in the front yard like a dedicated CrossFitter with the apple of his eye watching and learning. David and Sydney have been dedicated since joining CFHSV and this is a testament to that. Great people setting a great example for a perfect little baby girl that will grow up knowing what health and fitness looks like. Way to set an example!

  3. Mandee says:

    So much to love about this picture! David putting in work and setting the example for sweet, perfect little Ella? David and Sydney are as down to earth and nice as they come. They both work incredibly hard and it’s a treat to have them at CFHSV. Keep getting after it, Knight family ?

  4. Daniel Fernandez Perez says:

    Heck yeah! Go, David! So freaking sweet to see baby Ella cheering her dad on during his WOD. ?

  5. Misty says:

    What an awesome pic! Beautiful day, stud of an athlete, Burpees and a beautiful/perfect little girl! David has been all in since the day he walked into CFHSV and it’s been fun to watch him grow as a CF athlete. He always has a smile and great attitude as he attacks every wod. Can’t wait to watch this sweet little girl grow up and become a little CrossFit kid! She has the best parents who set a great example for her to follow!

  6. Misty says:

    Had a great crew this morning at 6am for our zoom wod! Bo, Hal, Ryan L, Dani and Rob and ending their week right! Hope to see even more CFHSV faces tomorrow at 9am!

    A. 115 – 135 – 145 – 165 – 8 reps @ 135
    B. 14:10 scaled

  7. JJ Millich says:

    CFHsv Workout from Yesterday, 4/9/20
    (I actually squatted yesterday)
    A: StrictPress: 125(8)-145(4)-165(2)-180(1)-145(5)
    B1: 4 even, scaled
    B2: 1:48, scaled

    • Nathaniel says:

      Ol “Don’t Dare Me Jeremy” at it again! Squattin, and pressin, and biking, and throwin down between work and homeschooling. Awesome dude!

  8. Misty says:

    Great work Jeremy! This quarantine ain’t slowing you down one bit!

  9. Alli B says:

    45lb overhead lunges
    30lb DB row – left and right
    45lb front squat(double number of reps because of light weight)
    85lb back squat
    double push up burpees : 10 on toes then last 5 on knees
    Accessory work done ✅

    Arms are like wet noodles!!

    • Nathaniel says:

      Alli, you are one bad to the bone lady! Nothin but respect for all you do. Way to get down on a Friday!

  10. Regina says:

    Another great picture – workouts are the best baby entertainment ever

    Strength: 85lbs across, 8 last set; mixed in some tempo & 3 sec pauses in the middle sets

    WOD: 2+10 Scaled to 55-65-85lbs and half reps strict pull-ups for all

    • Nathaniel says:

      Rrrrrregina!!! Nice modification on the strength to get your bang for the buck. I’ve seen how you’re pulling off those pull ups and it’s so cool and mean. Keep. It. Up.

  11. Josh Kennedy says:

    Nice midday break from all the WebEx/telecons
    S/WOD: Back Squat, 5×5 E2MOM with 135#, 3sec full pause at bottom. Glad to get the knees warmed up!

    Jumped onto 1130 Zoom class for metcon with Bradley, home WOD version: 75# for barbell load, sub’ed in BB rows. 8:15 total

    Pistols and flexibility
    Then the daily 100 burpees with Andrew

    Back to work!

    • Nathaniel says:

      Daily 100 burpees!?! You and them boys of yours are ready to take on the world. Y’all training for a take over. Keep setting that bar high Josh

  12. Wilma Jackson says:

    First off, I love this picture!
    Thanks for all of the great workouts!
    I did today’s very modified.
    45lb OH lunges
    30 strict pull-ups
    65lb front & back squats
    burpee pull-ups
    I have no idea of the time rec’d a phone call and talked for 2 minutes. lol

    • Josh Kennedy says:

      You can send me $20 for calling in the middle of the WOD so you could get a breather. 😉

    • Nathaniel says:

      Doesn’t look ‘very modified’ to me. Don’t slow play us Wilma! That looks very tough and job well done. Very CrossFit courteous to stop help those calling you mid-wod. You’re awesome Wilma!

  13. Dan M says:

    Home WOD- 10:56
    Empty barbell for OH
    115# for squats
    35# DB for rows

    Never thought I’d miss pull-ups

    • Nathaniel says:

      Dan the man gettin it done. I’ll trade ya some pull ups for some overhead squats. Those pull ups miss you too and they’re waiting on you. In the mean time it’s awesome that you and Emily are staying on it.

  14. Nathaniel says:

    A. 235(8) – 265(4) – 285(2) – 325(1) – 235(9)

    B. 11:17 rx+

  15. Mandee says:

    Awesome work today CFHSV! So many people putting in some serious work at home ??
    Today’s WOD:
    A. 175(8) – 205(4) – 215(2) – 240(1) – 205(5)
    B. 10:35 RX+

  16. Bradley says:

    That’s one awesome pic. David and Sydney are two of the best. David, way to show that sweet girl how it’s done.

    Great work by all you studs who have already posted. Enjoyed watching Josh throw down at 11:30. I hope to see more of you at 5:30 tonight!!

    A. 255(8) – 290(4) – 310(2) – 325(1) – 290(7)

    B. 8:45 Rx

  17. MH says:

    200-230-250-265-230 9 reps
    7:10 RX+ BMU

  18. Cassarole says:

    9:09rx+ bar mu
    That was sheer will

  19. Kent M. says:


    14:37 RX w/ bar MUs