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Thursday, April 23 2020

Posted by Mandee on April 22, 2020   |   23 Comments

 

Click here for WOD brief!

“30/30 Chipper”

30sec work – 30sec rest – 30 work – 30 rest

2 sets of 30sec work each exercise

For Total Reps:

Overhead Plate Lunges (alt/stationary)   45/35lbs   RX+ 55/45   MRX 35/15

Hang Power Snatch

Box Jumps   24/20″   RX+ 30/24   MRX 20/12

Strict Pull-Ups or Kipping or both
Over the Bar Burpees
Dumbbell or Kettlebell Snatches (1arm 30sec each)

Strict Handstand Push-Ups or Kipping or both
Kettlebell Goblet Squats
Knees to Elbow or V-Ups
Sumo Deadlift High Pull with Barbell or Kettlebell
Row or Assault Bike for Calories
Kettlebell Goblet Hold Good Mornings

Score is total reps from all exercises

*Athletes Choice on Order of Exercises*

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

Kettlebells =   24/16kgs   RX+ 30/24   MRX 20/12kgs

 

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

Home WOD

For Time:

30 Weighted Lunges, alternating

30 Ground to Overhead

30 Step-ups / Jumps

30 Single Arm Rows, right and left

30 Burpees

30 Swings

30 Push-ups

30 Weighted Squats

30 V-ups / Sit-ups

30 SDHP

30 Good Mornings

30 Double Unders OR 30 Single Unders OR 200m Run

 

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In accordance with the recent mandates set forth by the Alabama Governor, CrossFit Huntsville will be closed through April 30th. 

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JOIN US FOR VIRTUAL CLASSES! 

Monday – Friday: 6am, 11:30am, and 5:30pm!

Saturdays: 9am

Check your email for all the details!

23 responses to “Thursday, April 23 2020”

  1. Nathaniel says:

    LJ slinging that weight up for a strong power snatch! LJ works as hard as anyone and she’s got the skills to show for it. She’s also as kind and encouraging to her fellow athletes as you could ask for. She’s a well rounded athlete and more importantly she’s a well rounded person. I know you ain’t skippin a beat LJ!

  2. Mandee says:

    I know this lady is continuing to put in the work even when she isn’t able to be in the gym. LJ is such a hard worker and it shows in her continued progress and impressive abilities. She’s incredibly kind, friendly, and supportive to everyone around her, and she’s always generous with her time and positive words. Keep rocking at home like you do in the gym, LJ! Stay at it! 😁

  3. Lewis says:

    She’s a stud. Period.

  4. Jenn Jenn says:

    😍 she’s a beast and sweet as can be ♥️

  5. Bradley says:

    LJ ain’t skipping a beat. She is always working hard, and it isn’t stopping now. Keep it up stud!

  6. Clair says:

    That was tough especially by yourself!
    Home WOD
    36:20 65# and 16 kg kB for weighted movements. 30 65# good mornings was tough! 😨

    • Nathaniel says:

      By yourself? Where the heck is Day?

      Dude….36:20 CrossFit WOD is awesome! Big time impressed Clair. You should have a kick-A Thursday! Way to stay consistent Stud Muffin!

  7. Regina says:

    LJ showin’ ’em how it’s done!!

    WOD/Home WOD combo: 30 reps of everything scaled to OH BB lunges (65lbs), 20lb db for the kb/db snatches, regular push-ups, kb sit-ups, and DU’s for the row/bike…43:53

    • Nathaniel says:

      Oooweee!! 43:53 is a grind Regina! You probably don’t realize it Regina but that’s a tough WOD 😁 Awesome job on this breezy Thursday.

  8. Misty says:

    LJ! Awesome pic of one strong CF stud! She’ll throw down anywhere/anytime and dominate! I have no doubt she’s showing the neighborhood how it’s done! She is just as kind as she is strong. Always putting in work and always getting better! Nice work, LJ!

    WOD – 246 rx

  9. Jason C. says:

    Did the Home WOD version today – 27:53.
    Used 65# BB and 25# DB for the movements.

    • Nathaniel says:

      Home WOD is the best WOD Jason! Well done dude! Way to keep bringing the heat for 27 minutes and 53 seconds. You’re a Stud

  10. D. Jones says:

    WOD – 247 Rx

    • Nathaniel says:

      D. Jones reppin 247 like its his area code. Great job Don. Thump them boys on the head one good time so they know who’s boss

  11. MH says:

    300 RX+ except used 85 on the bar. Strict pull ups and knees to elbow.

  12. JJ Millich says:

    A: CF Main Site workout from yesterday, 4/22/20 –
    10 Rounds for Time:
    30 DUs
    10 Hang Power Clean @115#
    10 Pull-ups
    Time = 17:18, RX
    B: BenchPress, EMOM for 10 rds –
    165(5)x10

    • Nathaniel says:

      Jeremy, CFHSV is the main site dude. None the less, you are the King of Garage WODs and you kicked some butt again. That’s a tough WOD and a great time. Keep rollin Stud!

  13. LJ says:

    Thank you guys for all the kind words! Missing you guys and I miss your coaching! I just keep waking up everyday wishing for the news that we can return to CFHSV! In the mean time, I am loving seeing everyone still crushing it at home! Keep it up guys! Nate, just wanted you to know that I am taking really good care of your ski erg. I know you are missing it and can’t wait to use again:)

  14. Josh Kennedy says:

    Andrew and I did a close version of the 30/30 WOD, Bradley cracking the whip over the 1730 Zoom class. Totally lost track of the reps, had to be several thousand (or perhaps several dozen).
    Josh: 45# lunge, 75# snatch, tuck jumps, 75# BB row, lateral burpees, 1.5pd KB snatch, elevated PU, 1.5pd goblet squat, V-ups, 75# SDLHP, 30sec run, goblet GM
    Andrew: same with 45# bar and 1pd KB

    • Misty says:

      Great work, Josh and Andrew! Not sure who’s pushing who, but I know y’all are holding each other accountable! Keep killing it!

  15. Kent M. says:

    247 RX
    Kipping pullups
    DB snatches @ 50
    Knees 2 elbows
    Assault bike