Run 400m x 3 times E3MOM
(score is slowest time)
REST 3min / Start WOD
For Time: (20min cap)
40 Sumo Deadlift High Pull 75/55 RX+ 95/65 MRX 55/35
40 Front Squats
40 Shoulder to Overhead
40 Pull-Ups MRX Ring Rows
40 Overhead Lunges (alt legs)
40 Hang Cleans
40 Toes to Bar
400m Run
Flexibility Development
2x30sec Couch Stretch or Modified Couch
2x30sec Head to Floor Straddle Stretch
2x30sec Banded Shoulder Stretches
2x30sec Pigeon/Swan/Piriformis Stretch
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Click here for Home WOD brief, movement demonstrations and warm-up!
Home WOD
Run 400m x 3 times E3MOM
rest 3 minutes
For Time:
40 Sumo Deadlift High Pull
40 Weighted Squats
40 Shoulder to Overhead
40 Rows (single arm or barbell rows)
40 Weighted Lunges
40 Hang Cleans
40 V-Ups or Sit-Ups
400m Run
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In accordance with the recent mandates set forth by the Alabama Governor, CrossFit Huntsville will be closed from Sunday, March 29th through Friday, April 17th.
Wow! Great shot Shea and Greg. Y’all gotta a great view and your own PR Bell. Awesome to see this outdoor set up. Y’all keep holdin it down on the farm and putting in work!
Team wod:
3 rounds:
60 cal row
45 T2B
45 thrusters (95 then 115 then 135)
3 rounds:
60 cal row
45 bar facing burpees
Nice work CJ 👍🏼
VK is fearless. One day after the governor says we’re going into house arrest and isolation he doubles down and does a partner WOD. CJVK is radical in his pursuit of fitness and ya gotta give him his props. You Bad CJ!
A. 1:32, 1:30, 1:24
B. 21:45 rx +
Finished the t2b at 19:16 and went ahead and finished WOD after the time cap of 20min. Don’t know about y’all but that was brutal for me.
Took you 2:29 to run 400m ?
Bout died doin that wod. I would say – I don’t know whats wring with me today BUT there is always something wrong with me on any given day.
A. 1:47, 1:44, 1:45
B. 18:34 RX+
My “400m route” was more like 600-700m, so I did 3 of those with a minute rest in between…
3:28, 3:38, 3:37
Then I rested 3-ish minutes, which was more like 10 minutes because I was tired 😅
I got through 12 of the pull-ups at the time cap (132 reps)
Wow! Great job Regina. That was one tough WOD no matter how ya attacked it. I’m impressed.
A. Did 2min on, 1min rest x 3 on the elliptical machine (had to dust that thing off first).
B. Got through 24 reps of the T2B but finished in 23:23 @ 65#. Did push-ups for pull-ups, back squats for lunges, and 24″ box jumps/step-ups for T2B.
Outstanding Jason! You’re all over it man. Nice modifications and way to finish it up.
1: 26/1:22/1:21 13:23 RX+
Way to not skip a beat and tear it up!
Shew that was a cooker!!!
Walked to Lee High track (which is right by our house- #blessed) to do the 400s felt like college track days all over again.
1:31; 1:28; 1:26
15:53rx+
Nice work! I know that track had to feel fast after running the green line in the parking lot for so long. Good job
It felt good for sure.
But nothin beats tryin to race Alex, you, and all you fast truckers on that beautiful green line. Puddles and all.
A. 1:53 – 1:52 – 1:54
B. 28:58…. I have no idea where I was at the time cap. Brutal WOD that tore me up! Scaled S2O to HPS… resting my triceps for the rest of today AND tomorrow!
My arms are still sore from Monday. I’m not sure I will ever recover haha!
Sore ain’t the word. Injured is more like it…still can’t use my arms
Closer to 30 minutes but I finished! I don’t have exactly MRX weights, so most of this was MRX+. Great workout. Thanks CFHSV for letting me check out equipment.
Glad you’re back in the game Joel! Nice work my friend and way to stay on it.