Thursday, April 30 2020

Posted by Mandee on April 29, 2020   |   21 Comments


Click here for WOD Brief!

Mainsite WOD

For Time, Working on odd minutes, andResting on even minutes: (44min cap)

100 Chest to Bar Pull-ups   55+ Pull-ups
125 Push Presses   95/65lbs   55+ 75/55

150 Back Squats   95/65lbs   55+ 75/55

Work from 0:00 to 1:00,
Rest from 1:00-2:00,
Work from 2:00-3:00,
Rest from 3:00-4:00, ….
**Can partition anyway athlete wants within the minute of work and any order.
i. e. 5 C2B, 6 Push Press, 7 Back Squats for a minute, rest a minute and repeat until all reps complete

i.e.or could do all Pull-ups then Push Press

Bottom line, athlete can complete the reps however they want, but must work a minute and rest a minute.

*compare to Apr 30, 2016*


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

Home WOD

10 Rounds Of:

10 Rows / Chair Rows 

12 Shoulder to Overhead

15 Weighted Squats


In accordance with the recent mandates set forth by the Alabama Governor, CrossFit Huntsville will be closed through May 15th. 



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

Saturdays: 9am

Check your email for all the details!


21 responses to “Thursday, April 30 2020”

  1. Jenn Jenn says:

    STRONG is right!!! And sweet as can be ♥️

  2. Nathaniel says:

    Ain’t no doubt! Nothin stronger! Ashley standing tall like the champion she is. Way to put that cooler to extra use and earn than cold drink waiting on you…smart. Ashley works hard and can do it all in and out of the gym. She’s a kind and loyal friend. Awesome work Ashley?

  3. Chef Tyler says:

    Nice cooler

  4. Melly B says:


  5. Mandee says:

    Heck yeah, that shirt says it all! Awesome person, wonderful mom, loyal friend and well-rounded CrossFit stud! Ashley works hard at everything she does, and still always has enough energy left over to show love and support to everyone else. You rock, Ashley! Keep it up!

  6. JJ Millich says:

    CFHsv workout from Friday, 4/24/2020 –
    A: StrictPress: 120(7)-135(5)-155(3)-175(1)-135(5)
    B1: 5 even, RX+ @115#
    B2: 2:30, RX+ @115#

  7. Clair says:

    Awesome picture, Ashley! I love your shirt!!
    Home WOD
    16kg rows/45#
    then 50 knees to elbow and 25 toes to overhead

  8. Regina says:

    Ashley is awesome! That’s such a cool picture!

    70/89/95 reps @44:00 scaled to strict pull-ups and no programmed rest

  9. Blake F says:


    49:36 with an extra 20 pounds of body weight

  10. SabrinaP says:

    At Home WOD
    10 rft of:
    10 dumbell rows (20 lbs. each arm)
    12 push press (55 lbs)
    7 back squats (55 lbs) (scaled to 7 reps instead of 15 due to knee issues)
    Score was 29:24

    • Misty says:

      Great job, Sabrina! Glad to see you working hard at home just like you always do in the gym!

  11. Misty says:

    That’s what I’m talking about! Say it LOUD! Strong, but also kind, determined, and working for two during every WOD! Love the “box” you’re using! Can’t wait to get all those sweet babes of yours in CF Kids!!

    – 488 (Did the Tabata WOD from several days ago)

  12. Jason C. says:

    35:29 – did the first few rounds 95# but had to drop it to #65. Push-ups instead of the pull-ups.

  13. MH says:

    Yesterday’s wod
    23:28 RX+ Row

  14. MH says:

    20:03 RX

  15. Josh Kennedy says:

    Jumping onto the cooler, great idea. I hope it is full of adult beverages for drinking afterwards!
    Home WOD
    Andrew in 17:52 with 45# and back squats
    Josh in 18:47 with 75# and OHS
    Nice afternoon for it.
    *Congrats to the Futch family*