Monday, April 6 2020

Posted by Mandee on April 5, 2020   |   33 Comments



Click here for WOD brief!

Overhead Squats     E3MOM

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

12min AMRAP:

8 Hang Power Snatch
4 Overhead Squats
8 WallBall Sit-Ups (20/14lbs  MRX 20/10) or Toes to Bar  

32 Double Unders or 8 Box Jumps   24/20″   MRX 20/18

Rest 2min

For Time: (2min cap)

8 Hang Power Snatch

4 Overhead Squats
8 WallBall Sit-Ups or Toes to Bar

32 Double Unders or 8 Box Jumps

Loads =   95/65   RX+115/75   MRX 75/55

Core & Overhead Development

10 Overhead Barbell Reverse Lunges (alt legs)

10 KB/DB See Saw Strict Press
1min Handstand Hold


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

Home WOD

7 Rounds For Time:

8 Ground To Overhead

4 Weighted Squats

8 Weighted Sit-Ups

32 Double Unders / 64 Single Unders  or  8 Box Jumps



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!

33 responses to “Monday, April 6 2020”

  1. Nathaniel says:

    Paul Clay ain’t playin around in the driveway. Nice extension on that clean buddy! I hope you’re setting car alarms off all through your neighborhood with that clangin and bangin. Paul has truly made as big of gains across the board since starting CrossFit as anyone we’ve had at CFHSV. Great work buddy and way to stay with it.

  2. Mandee says:

    Heck yeah! Paul hitting a PR in the driveway! So awesome to see athletes like Paul who have worked so hard to improve their fitness not back off one bit even when it’s not so easy to get it in. Keep after it CFHSV! Y’all are still killing it!

  3. Dani Latham says:

    Thanks to Coach Misty for the great push via zoom this am! The Lathams appreciate you!! (And all the coaches at CFHSV). Miss y’all !!

    • Dani says:

      Forgot to post my score. I think I got 6+20 with a 16 min running clock. Subbed PP for OHS and did steps ups on some stairs in the garage.

    • Misty says:

      Awesome job, Dani (and Rob)!! I could definitely hang out with y’all every morning! Super impressed with your at home intensity! It takes a lot to get out of bed to walk to your garage, but y’all made it look easy! Thanks for letting me join you guys this morning!

  4. Clair says:

    A. 65 across 8 max reps
    B. 3+50/35 reps scaled to 25# weighted vest sit-ups
    Miss everyone! Have a great Monday CFHSV!

    • Nathaniel says:

      Mornin Clair! Way to get it started the right way for our Monday and new week. Nice work and hope you have a loverly. I assume Day will post his wod later

  5. Regina says:

    Nice sequence of pics!

    65 across on strength, 8 reps last set
    3+20 w/box jumps, scaled to kb sit-ups
    2:00 for last round

  6. Jason W says:

    26:36 HRX
    – 16 Single Arm GTOH (45# DB)
    – 4 Weighted Squats (45# DB)
    – 8 Weighted Sit-Ups (45# DB)
    – 32 Double Unders

  7. SabrinaP says:

    A. OHS at 35 lbs. 8-4-4-4-10 (plus 2 at 65 lbs)
    B. At home WOD
    G2O was C&J at 65 lbs.
    Front Squats at 65 lbs.
    20 lb. dumbell for weighted sit-ups
    Box step ups.
    Time was 22:57

  8. MH says:

    OHS 155-180-190-205-180 (9 reps)
    9+22 RX+ T2B

  9. Cassarole says:

    OHS: 125/140/150/160/140(5reps)

  10. Jason C. says:

    No OS/Snatches for me today, scaled to front squats/cleans

    A. 15 reps at 115#
    B. 5+3 @ 95# w/box jumps
    C. 1:32

    • Nathaniel says:

      Nice work buddy. I should have changed my snatches to cleans as well. Rough wod…way to go!

  11. BP says:

    100 cals armless Bike
    100 air squats
    100 35# KB snatch

    Back to at home WODs tomorrow

  12. Dan M says:

    5+15 Rx+ (out of availability not choice)
    Last rd: 1:14

    • Bradley says:

      Don’t slow play us Dan! That weight was nothing for you. You too strong! Way to stay on it.

  13. Katie A says:

    Home WOD- 65# barbell snatches, goblet squats w/35# DB, sit ups with stuffed tote bag for weight, box step-ups (started doing jumps but my hot garage was getting me dizzy so thought it best to quit those) 12:10

    • Misty says:

      Awesome work, Katie! Love your weighted sit-ups creation! Can’t wait to see you killing it live in one of our zoom classes!!

  14. Misty says:

    Paul! Look at that extension and those elbows! Show us how it’s done!! Looks like you ain’t skippin’ a beat! Hope to see you show up on one of our zoom WODs so we can see you in action!

  15. Eden B says:

    Bought in with 1 mile run
    55lb across
    3+20 with 14lb wallball and 65 single unders
    Did 1:37 on last rd

  16. Backyard Corona Battle says:

    Strength = Training
    OHS 5 Rds of 5 @ 75 lbs

    4+21 Scaled Barbell @75
    (Odd Rd’s 64 Single U, Even Rd’s 8 box jumps)
    Did sit-ups with two x 20 lb dumbbells

    2:11 for timed round (64 single unders)

    4 x 50 Single unders on 45 seconds
    5 minutes of double under practice

  17. Vigorously scrubbing with soap and warm water. says:

    45 seconds and 56 seconds?
    Damn that is fast!
    I wash my hands longer than that.
    Lots of great by all CFHSV gang.

  18. JJ Millich says:

    A: E2MOM, OHS – 95(4)x6, then 95(8)x2
    (Maybe 2nd/3rd time to ohs in the last year, so just worked on mobility and form)
    B1: 6 rds, RX w/ 95#/T2B/DUs
    (Completed 1rd E2MOM)
    B2: 1:03, RX
    Rest 3min
    C: Easy 2 mile run – 16:48