Friday, April 24 2020

Posted by Mandee on April 23, 2020   |   24 Comments


Click here for WOD Brief!

Strict Press   E3MOM

7 @75% – 5 @80% – 3 @85% 1 @90% – Max Reps @85% 

6min AMRAP:

12 Shoulder to Overhead   95/65   RX+115/75   MRX 75/55

36 Double Unders

Rest 3min

For Time: (6min cap)

60 Double Under

30 Barbell Push-Ups

15 Shoulder to Overhead
5 Handstand Push-Ups   RX+ Strict

Core & Chest Development

30 DB SeeSaw Strict Press
1min High Plank Hold w/1 Push-up ever 10 seconds

30 DB SeeSaw Bench Press
30 Flutter Kicks (2 count)




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

Home WOD

6 Rounds Of:

12 Shoulder To Overhead

12 Burpees

24 Ski Mogul Jumps

6 Push-Ups



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!

24 responses to “Friday, April 24 2020”

  1. Nathaniel says:

    Dang I look forward to these pics every night and makes me miss everyone so much. Jessica The Flow Forinash is all business with a sneaky sense of humor. She’s a great person who’s well balanced in and out of the gym. Her dude is a pretty cool guy too. Awesome work Jessica and Michael as always

  2. Mandee says:

    Jess taking a well deserved rest, looking like the CrossFit stud that she is! Jessica and Michael are awesome people who are committed to their health and fitness. I have no doubt these two are putting in work while at home. Stay the course, Jess! ?

  3. Dani says:

    Yeah Jess! Looking bad ass 🙂 Miss you!

  4. Dustin says:

    That’s an awesome picture!!

  5. Regina says:

    Great picture!

    I was trying to be quiet early this morning by doing DU’s on a tiny mat instead of on my back porch…it didn’t work out as well as I had hoped – ha! Oh well.

    Strength: 55-55-65-missed 85-4@65
    WOD: 2+4 and 105 Rx (sort of Rx since I would have scaled the hspu)

    • Nathaniel says:

      You the Early Bird so you do what you want Regina! Wake ‘em up! “Would’ve scaled…” You’re awesome Regina. Great work this Friday morning

  6. Misty says:

    Jessica! Love this pic! I can tell that you just wore it out! I have no doubt that you and Michael are both keeping each other motivated and keeping that intensity while at home! Can’t wait to see y’all back at 5am!

    *Of course I waited until the last day to submit scores for the Support Your Local Box CF Fundraiser…

    A. WOD #1 – 10 min AMRAP
    10 Air Squats
    9 DB Snatches (rt arm)
    10 Push-Ups
    9 DB Snatches (lft arm)
    ** 5+7 rx

    B. WOD #3 – For Time
    50 DB Deadlifts
    50 Sit-UPS
    50 Box Step-UPS
    50 Single arm DB Thrusters (these ate my lunch)
    **11:37 rx

  7. Nathaniel says:

    Dang Misty! You doubled down on Friday homegirl!?! You’re a first round draft pick for sure. And I saw where Dave Castro himself said those one arm thrusters destroyed him too. You got good company as usual. Happy mother —— Friday ?

  8. Dan M says:

    4+32 Rx+ on AMRAP
    3:19 Rx(?) on timed.115# and Kipping HSPU

  9. Jason C. says:

    A. 65(10)-95(7)-115(5)-115(3)-95(10)
    B. 4 rounds – 95#, 54 SU
    C. 4:25 – 95#, 90 SU, 10 Pike PU instead of HSPU
    D. I tried

  10. Misty says:

    I see you Jason! A, B, C and D! You ain’t leaving nothing out!

  11. MH says:

    7 rds RX+ at 95
    3:50 RX+ at 95

    • MH says:

      I used 95 on accident….so yeah.

    • Nathaniel says:

      Yesterday it was ‘except’( strike 1 ) and today it’s an ‘accident’ ( strike 2 ). I want to believe that you’re taking this serious MH but I’m starting to have my doubts ? Keep rollin animal!

  12. Bradley says:

    A. 130(7) – 140(5) – 150(3) – 160(1) – 150(5)

    B. 6/2:36 Rx+

  13. Melody Adair says:

    B. 5+10/ 3:51 Rx+

    • Nathaniel says:

      THE Adair rollin and postin! Great score Stud and way to represent on this fabulous Friday

  14. Mandee says:

    A. 95(7) – 100(5) – 105(3) – 120(1) – 105(6)
    B. 7 RX+ / 2:59 RX+

  15. Nathaniel says:

    A. 125(7) – 135(5) – 140(3) – 160(1) – 135(7)

    B. 6 + 3 rx+ / 4:42 rx+

  16. Josh Kennedy says:

    I do Jess and Michael at the 0500 class, they are always smiling and hitting it hard in the pre-dawn hours.
    -S/WOD: Strict Press E3MOM, 135(5) – 165(1) – 135(5) – 165(1) – 135(5)…all from the ground.
    – Metcon1: 3+5 with 75#, jump rope failure midway, had to repair on the fly!
    -Metcon2 in 3:40 with 75#, BB PU on that was shaky.
    -Accessory complete
    GORGEOUS late Spring afternoon with Bradley et al on Zoom, my wife wolf-whistling off camera ?

    • Nathaniel says:

      Kin – Uh – D!! Yes it was a gorgeous spring Friday afternoon and yes you did tear it up! Love the skill set and willingness to fix that jump rope midway through the WOD dude. Your lovely wife wolf-whistling had to be a dang good motivator! Great work

  17. B. A. says:

    A. 7 @115 – 5 @135 – 3@140 – 1@160 – 10@135
    B. 4 rounds RX+
    C. DNF RX+ could only get 3 S-HSPU

  18. Cassarole says: