Thursday, April 9 2020

Posted by Mandee on April 8, 2020   |   25 Comments


Click here for WOD brief!

Strict Press     E3MOM

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

9min AMRAP:

200m Row, Run or 0.5km Assault Bike
12 Push-ups
9 Ring Dips   RX+ Strict   MRX Bar Dips
6 Handstand Push-Ups   RX+ Strict   MRX 2/4″ Rise
3 Shoulder to Overhead   155/105   RX+185/125   MRX 125/80

Rest 3min

For Time: (3min cap)

200m Row, Run or 0.5km Assault Bike

12 Push-ups
9 Ring Dips   RX+ Strict   MRX Bar Dips
6 Handstand Push-Ups   RX+ Strict   MRX 2/4″ Rise
3 Shoulder to Overhead   155/105   RX+185/125   MRX 125/80

Core & Chest Development

1min Low Plank Hold
30 Band Pull Aparts across Chest

1min Hollow Hold


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

Home WOD

5 Rounds For Time:

200m / 1 minute Run

12 Push-ups

9 Dips

6 Strict Press

6 Burpees



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!

25 responses to “Thursday, April 9 2020”

  1. Adela Faust says:

    Awesome pic!

  2. Bradley says:

    Father-daughter dynamic duo. Great pic! Keep going hard Gwen and Michael!

    Hope to see a lot of you on Zoom Thursday. It’s been great seeing the ones that have jumped on!

  3. Nathaniel says:

    Michael and Gwen post WOD with the tick marks to prove it. These pics are so uplifting and inspiring CFHSV. Gets me fired up to see so may of you making the time to keep your physical health a priority. And it’s proving to be a source of mental health as well. Let’s give Thursday all it can handle CFHSV! Show up and show the ___ out!!

  4. Mandee says:

    Love this picture of Michael and Gwen putting in work at home! Michael is a top notch person who has made incredible gains since starting CrossFit! It’s been an absolute pleasure getting to know him and inspiring to watch his hard work pay off. Way to keep your health and fitness a priority, Michael! Great job to you and Gwen! ?

  5. Josh Kennedy says:

    Great pic, even using that rare commodity (paper towels) to record the rounds!

  6. Misty says:

    Michael and Gwen!! What a great pic! Love the smiles and the proof of work in the background. What an awesome way to bond as a family and sweat it out! All of these home pics are so inspiring and proves how amazing all you CFHSV athletes are!
    Had a great zoom class this morning with Hal, Bo, Dani and Rob! I now know that this is a brutal WOD and they are all bad to the bone for getting up and getting it done at 6am!

  7. MH says:

    Yesterday’s wod
    246 RX+

  8. Regina says:

    That’s such a great picture!

    Strength: 55-65-65-missed 85-6@65
    WOD: 2rds//22 reps all run, scaled to dips on the inside corner of my back deck, 3 hspu w/2 pillows, 85lbs

  9. Kim G says:

    A. 8 Single arm strict presses with 20# DB
    All other sets @ 65#
    Max reps- 7 @65
    B. Home Wod- 25:25
    6 Single arm strict presses each side with 20# DB
    Dips using chair and feet on wb
    C. Complete

  10. MH says:

    85-100-105-115-100 7 reps
    3+200 row and 14 reps RX+ row

  11. Jason C. says:

    A. 65-95-115-115 11 reps @ 95#
    B. 3 rounds scaled
    C. 2:31

    • Nathaniel says:

      Jason you gonna need a rest day sometime soon cause you’ve worked out every day for as long as I can remember. You’re doing an awesome job buddy!

  12. Bradley says:

    125(8) – 140(4) – 150(2) – 160(1) – 140(6)

    3 Rx+ Row

    2:22 Rx+ Row

    • Nathaniel says:

      Nice work Futch! I know them monster triceps of yours were blown up like some party balloons

  13. Nathaniel says:

    A. 115(8) – 130(4) – 235(2) – 150(1) – 135(4)

    B. 3 rx +

    C. 2:52 rx +

  14. Cassarole says:


  15. Josh Kennedy says:

    Andrew and I got in on the 5:30pm Zoom WOD with Bradley, Sean, Holden and rest of the Stearns family.

    Josh: 135# across 5×5 at 135# E2MOM
    Andrew: 75# cross 5×5 at 75# E2MOM

    Josh: 3+0, run, using dip station. Scaled to 4 HSPU, 135# S2O
    Andrew: 3+50m,run, using dip station. Scaled to assisted dips, got inverted for 5sec, 75# S2O.

    Core & Chest Development: Complete

    • Josh Kennedy says:

      Almost forgot the last round
      Josh: complete in 2:59
      Andrew: complete in 2:35