Friday, April 17 2020

Posted by Mandee on April 16, 2020   |   38 Comments



Click here for WOD brief!

Snatch Build Up     E2MOM

Snatch 3 – 2 – 1     Hang Snatch 3 – 2 – 1

Snatch 1 – 1          Hang Snatch 1 – 1 

5 Sprint Rounds w/ Increase Rest: (15min cap)

5 Power Snatch   115/75   RX+135/95   MRX 95/65
10 Toes to Bar  
5 Hang Power Snatch

10 Over the Bar Burpees

*After 1st round rest 30sec
*After 2nd round rest 1min
*After 3rd round rest 1:30min
*After 4th round rest 2min
*Score is total time to complete minus 5min*

Core & Snatch Development

15 KB Dead Snatch (each arm)
30 Barbell or PVC Sotts Press (snatch grip)

15 Evil Wheels


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

Home WOD

5 Rounds For Time:

5 Ground to Overhead

10 Weighted Sit-ups

5 Ground to Overhead

10 Lateral 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!

38 responses to “Friday, April 17 2020”

  1. Mandee says:

    Sydney! Love the smile, the sunshine, and the fact that this young stud is throwing weights around in her backyard while at home. The Kalanges are a top notch family, and it’s a joy and a pleasure having all of them at CFHSV. Sydney been impressing us for years with her beautiful form and her willingness to feel the pain in any WOD. Keep after it, Sydney! ?

  2. Nathaniel says:

    Syd the Kid! I’m not surprised at all that Sydney is keeping with her workouts at home in the driveway. She’s one driven young lady that loves a challenge and her fight, and smile, are contagious. The Kalanges are what makes CFHSV what it is. Great family!

  3. CJ VK says:

    Syd! Lets gooooo!

  4. Dustin says:

    She’s so fast! I know she’s ready to race!

  5. Clair says:

    Great picture! I love seeing all the WOD pictures from people working out at home!
    Snatch 3-2-1 @ 65#
    Hang Snatch 3-2-1 @ 65#
    Snatch 1-1 @ 75#
    Hang Snatch 1-1 @ 75#
    Ran 2 miles then 60 weighted sit-ups
    Happy Friday everyone!

    • Nathaniel says:

      Had no idea it was Friday until I read your post. We did it CFHSV. Another week in the books. Hell of a job! Impressive 2 mile run again Clair! And of course you got your strength in too…strong!

  6. Regina says:

    Sydney is a great crossfitter and a great swimmer, too!
    Strength: 65lbs on the 3-2-1 sets; 85lbs on the 1-1 sets
    WOD: 4rds scaled to 65lbs and kb sit-ups…finished 5rds minus rest at 12:53

    • Nathaniel says:

      Way to work it Regina! Great job on that WOD and sticking around for the 5th round. That’s why you’re bad to the bone

  7. Dan M says:

    13:05 @115

    Subbed WB sit-ups for T2B

    • Nathaniel says:

      Dan the Home WOD Wrecker! Glad to see you staying on it buddy and wouldn’t expect it any other way.

      • Dan M says:

        This is why I’m always in the front. I can’t follow/remember instructions…forgot to subtract rest…

  8. Mh says:

    Yeah syd!

  9. Jason C. says:

    A. 95# for 3-2-1. 115# for 1-1. That was a PR for the hangs but they weren’t pretty.
    B. 10:36 but had to scale to 65# and weighted sit-ups for the t2b.
    I guess you got me motivated for today Nate so no need for the eggs!

    • Nathaniel says:

      Ha!! That’s what I’m talking about! You’ve been pushing yourself and the CrossFit gods smiled on you today with a Snatch PR. That’s so awesome! Congrats on that dude. Way to stay with it. Now let me scramble these eggs up for an egg sandwich!

      • Cassarole says:

        I am living for these comment strains from you Nate ? I was worried yesterday, now relieved. GOOD JOB JASON

  10. D. Jones says:

    A. 115 PS, 145 HPS
    B. 10:20 Scaled to 95 (4+25 at the cap)
    C. Negative

    • Nathaniel says:

      D Jones at it again. Nice work on the strength buddy. And great job on the WOD because that was a tough cut off with a lot of mandatory rest. Love the negative too!

  11. JJ Millich says:

    A: PS/HPS Training
    PS – 115-135-145-150-155
    HPS – 115-135-145-150-155
    B: 12:35, RX @115#
    (Splits – 1:17/1:48/1:44/1:34/1:12)

    • Nathaniel says:

      JJ Millich, I’ll be honest – I expected a little more out of you in the strength portion and the WOD. Not sure what the distractions were today but should have pushed through them ? Great work dude! You’re a monster in that home gym of yours. Way to be!

  12. Mo says:

    135-185-225-245-275 (failed)


    Wod: 1:36/1:53/1:42/1:44/1:39 rx+
    This was hard to do looking at your watch.

    • Nathaniel says:

      Nice to see MoFo 300 posting some strong numbers. Bet you shook every house around you when you dropped that weight. Strong work dude!

  13. MH says:

    5:28 RX+

  14. Nathaniel says:

    A. Power Snatch

    145(3) – 155(2) – 170(1) – 165(1) – 180(1)

    Hang Power Snatch

    145(3) – 155(2) – 170(1) – 170(1) – 180(1)

    B. 13:23 total time

    Didn’t keep splits. Too busy trying to breath.

    C. Negative

    • Bradley says:

      Glad to know I wasn’t the only one who couldn’t breathe. I couldn’t see straight either.

  15. Mandee says:

    All power
    Snatch: 105(3) – 115(2) – 125(1) – 125(1) – 125(1)
    Hang: 115(3) – 125(1) – 125(1) – 130(1)
    WOD: 13:36 – 5min = 8:36 RX+

  16. Cassarole says:

    Power snatch 95(3), 115(2), 130(1)
    Hang power snatch 100(3), 110(2), 125(1)
    Power snatch 130(1), 135(1)
    Hang power snatch 130(1), 135(1)
    10:46 rx+
    5:46 without rest rx+

  17. Duke says:

    Sydney. I hope you got Dave out there with you.

  18. Misty says:

    Sydney!! Don’t let that smile fool you… with that engine and determination, she a fierce competitor that shouldn’t be messed with!! She started showing out at CF kids and now she shows us adults how it’s done! Can’t wait to watch this young stud keep making gains!

    A. 95 for both
    B. 13:57 rx

  19. Katie A says:

    Home WOD w/65# BB for G2O, sit ups with 35# DB 12:33

  20. Kim G says:

    A. Warmed up with 20# DB single arm snatches then
    started programmed sets at 65#
    B. Hybrid WOD- 14:59
    5 rds at 65# and 14#WB
    5 power snatches
    10 WB sit-ups
    5 hand snatches
    10 over the bar lateral burpees

  21. Bradley says:

    That’s what I’m talking about Sydney. Kicking butt with a smile on your face!!

    All Squat

    Snatch: 135(3) – 165(2) – 185(1) – 195 – 205
    Hang: 145(3) – 165(2) – 185(x) – 185 – 195

    13:12 – 5:00 = 8:12 Rx+

  22. Cassarole says:

    Big love for Syd!!!
    She laps me when we run a 200 warm-up. Miss seein her and her mom; dad is pretty cool too. I will never forget seeing their whole family cheering us on at mayhem last year specifically in that thruster gymnastic wod. People like Syd make you want to push and be great and bring her along for the ride. Love y’all