WOD:
A. Deadlift: 10 – 7 – 5 – 2/3 – 1/2 E2:30MOM
B. OPEN WOD 11.2
15 minute AMRAP of:
9 deadlift 155/100 (55 and over 145/90)
12 hand release push-ups
15 box jumps 24″/20″ (55 and over 20″ and step ups okay)
C. Core and Shoulder Development
1-2 rounds not for time of:
200m overhead plate carry / waiter walk
1 minute L-sit hold on parallettes or rings
25 hip extensions
1:30 high plank hold
CFHSV Running & Endurance WOD:
Row 1:00 at moderate pace, Row 1:00 at hard pace
Rest 1:00
Row 1:00 at moderate pace, Row 1:00 at hard pace
Rest 1:00
*Add the total meters from the first two sessions and compare to the next.
Row 2:00 at moderate pace, Row 2:00 at hard pace
Rest 2:00
Row 1000m For Time
Afterwards, accumulate in order:
60 Three-Count Flutter Kicks
50 Alternating Reverse Lunges
40 Military Abmat Un-Anchored Sit-Ups
30 Heavy Goblet Squats
Matt and Heath -two parts of a hard working family! Always putting in the work and always encouraging others!
Love this pic, father and son getting after it!
Two BEASTS right there!!! Love it! 🙂
I’ll take these two into battle any day!! Fierce warriors they are.
Matt & Heath!!!
STRONG Crossfit athletes!
Always getting after it.
You scaring me!!
That is two bad dudes right there!!
Two hard working guys who give it their all every time they step in the gym. Keep it up Matt and Heath!
I would pit these two against a sea of bull sharks any day! It’s awesome to see family striving to be the best versions of themselves together.
Steve took the words right out of my mouth. I’d take these two into battle with me any day. Matt, I can’t tell you how you’ve helped me grow as a person. Thanks for being a lighthouse for the rest of us to find our way.
“Don’t aim at success. The more you aim at it and make it a target, the more you are going to miss it. For success, like happiness, cannot be pursued; it must ensue, and it only does so as the unintended side effect of one’s personal dedication to a cause greater than oneself or as the by-product of one’s surrender to a person other than oneself. Happiness must happen, and the same holds for success: you have to let it happen by not caring about it. I want you to listen to what your conscience commands you to do and go on to carry it out to the best of your knowledge. Then you will live to see that in the long-run—in the long-run, I say!—success will follow you precisely because you had forgotten to think about it.”
-Viktor E. Frankl, Man’s Search for Meaning
Thank you for helping my family in so many ways CrossFit Huntsville.
What a great example of a CF family!
It’s really cool to see all of the CFHsv couples working out together. Matt takes it a step further with the involvement of his whole family. That. Is. Awesome.
Let it be known – I ain’t scared of these two men. Couple of suckas! 😉 Couldn’t imagine a gym without them
When you need something heavy moved…. these two men simply don’t need the truck!! Great passionate and positive family!
Matt and Heath always getting it done, while exuding humbleness and integrity!
2 generations of the real deal the only missing part is Stephanie an then you world have a triumvirate!
Nice way to start the weekend.
A.10@315-7@365-5@385-1@405-1@405
B. 9+7Rx
Awesome work, Matt & Son!
Awesome WOD and coaching today, too!
Those are two of the hardest working guys in the gym. Great guys and athletes as well. I had the pleasure of partnering up with Matt this morning on the DL. He always has a positive thought to share.
A. 260(10) – 320(7) – 340(5) – 365(2) – 380(1)
B. 10+1 Rx
A. 225 – 295 – 325 – 345 – 365
B. 9+25 RX
8+7 rx