Friday, March 4 2022

Posted by Mandee on March 3, 2022   |   6 Comments


1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of:

Deadlifts  225/155   MRX 185/125  Teenagers 14-15 135/95

Bar Facing Burpees

*Scaled ages 16-54: 135/95, step over bar

*Scaled 55+: 115/85, step over bar

*Scaled 14-15: 75/55, step over bar

*Foundations: 75/55, regular burpees 

For full movement standards, click here. 


Arrive early to warm-up on your own!

3-5 minutes of light jogging or biking

3-4 minutes of general stretching

Inch worm into 10 second plank hold, inchworm into 10 shoulder taps, inchworm into 3 push-ups

3 cycles of spiderman stretch on each side, 10 seconds bird dog hold each side, 30 seconds pigeon stretch each side, 10 bodyweight good mornings

With an empty barbell: 2 Jefferson curls, 5 straight leg deadlifts, 5 curls, 5 good mornings, 10 deadlifts from mid-shin

Then, build up to workout weight. With the workout weight, 2 rounds of 3 deadlifts, 3 bar facing burpees



We will be performing OPEN WOD 22.2 for record in class all day today! Please arrive early to warm up on your own!

Learn more about the Open here!


6 responses to “Friday, March 4 2022”

  1. Nathaniel says:

    Honey Graham always makes 5am one of the sweetest classes. He’s a class act and he puts in a lot of work in and out of the gym and handles it like a champ. Graham knows himself well as an athlete and performs with consistency which is difficult to do. He holds court in the front of the gym and leads by example. His peers follow his every move and are lost without him. Keep grinding dude!

  2. Mandee says:

    Graham with the solid position, putting in work as always. This guy is as down to earth and genuine as they come. He’s been a consistent member of the 5am crew for a long time, and he shows up with the same smile and positive attitude every day. He works hard but has a good time with friends and classmates in the process. And he moves well and is a well-rounded athlete, too. Keep after it, Graham! 🙂

  3. Bryce Anderson says:

    Good luck CrossFit Huntsville friends!!!!!

  4. JasonH says:


  5. Josh Kennedy says:

    5am, represent!

    22.1: 95 reps, Rx with Alli Batey as the judge

  6. CJ VK says:

    151 reps