Bench Press E3MOM
7@75% – 5@80% – 3@85% – 1@90% – Max Reps@85%
2 Rounds For Time: (18min cap)
400m Row/Run or 1km Assault Bike
20 Push Press 95/65 RX+135/95 MRX 75/55
20 Box Jumps 24/20 RX+30/24 MRX 20/18″
10 Push Press
10 Box Jumps/Step-Ups
5 Push Press
5 Box Jumps/Step-Ups
200m Row/Run or 0.5km Assault Bike
Rest 3min After 1st Round
Core & Chest Development
25 Barbell or Banded Good Mornings
25 DB/KB Bench Press
25 Reverse Rower Tucks
25 Band Pull Aparts across Chest
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Click here for Home WOD brief, movement demonstrations and warm-up!
Home WOD
2 Rounds Of:
400m / 2 minute Run
20m Shoulder to Overhead
20 Box Jumps / Step-ups
10 Shoulder to Overhead
10 Box Jumps / Step-ups
5 Shoulder to Overhead
5 Box Jumps / Step-ups
200m / 1 minute Run
rest 3 minutes between rounds
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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!
Dani and Rob, getting up early and getting after it at home! These two are awesome and together they make an even better team! They are both kind, friendly, and always encouraging to everyone around them. Keep putting in the work and keeping us motivated, Lathams! 😁
Where’s Sneak 🖤
😘
Dani and Rob, awesome folks. Cleanest garage ever!
That lock out and that front rack are as spot on as that garage. Rob and Dani keeping things poppin like some pistons during their home WODs. These two are the real deal and always have been.
Dani and Rob killin it!! That garage looks great!!!
Dani and Rob!! I’ve enjoyed the mornings these guys have been able to jump in on our 6am zoom class! Always friendly smiles and kind words. Both have been at this for quite a while now and know how to get the job done! Great athletes and great people!
Sorry we didn’t dial in this am! I actually went into my office super early (6:30), will do our best to jump in some this week!
Getting my workout in during Ellie’s nap yesterday and today- thanks for the love CFHSV! We miss ya!
♥️♥️
19:09 – had to scale the scale today… I did the same reps scheme with deadlifts @ 125 and 20# slam ball step ups.
Once again Bo and Hal killed it this morning! Like clock work, I know I’m going to see these guys at 6am and they are going to give me a demo of how to attack each WOD. So proud of them for their dedication and intensity while at home! I know all you CFHSV athletes are doing the same and hats off to you for getting the job done!
I try not to post, but Misty is the gold standard. Total package as a coach. Bo and I feel like we’ve hit the jackpot with her yelling at us each morning. My 6 year-old son has been making guest Zoom appearances in his PJs. Only a matter of time before I turn him over to her.
Awww, I miss seeing Dani and Rob at the gym…a class is always better with either of these two in it!
Strength: 5 sets, 5 reps floor press @85lbs
WOD: 1+17 Rx all run, but my routes are still a bit long
Nice work modifying with the floor press!!
12:50 rest included. 9:50 without rest included RX+
Way to include both times so there is no confusion Stud Muffin. Nice work!
Hahah yeah I guess that’s was dumb. Just didn’t know how to post the score lol 😂 all row
Ain’t nothin dumb bout that cause we take all kinds of scores at CFHSV. Well done!
A. 8 single arm strict presses w/20#DB
5 push press @65#
3 strict presses @ 65 then 1 @ 65
Max strict presses- 6 reps
B. Home wod- 15:03
Rd 1- 7:06
65# S2O
Chair/broom lateral jumps
Rx 2- 7:57
65#
Chair step ups with 20# DB
Great job Kim and so impressive so be committed and creative to get in all that work. You’re awesome in the gym and next level outside the gym! Keep. It. Up.
Skipped the strength portion today.
WOD – didn’t make it under the cap but finished in 19:42 RX.
Ain’t no cap at home dude! And that’s a tough cap in the gym. Super impressive Jason! Love the commitment
A. 120(7) – 130(5) – 140(3) – 155(1) – 130(6)
B. 15:47 RX+ row/run (rounds were 6:14/6:33)
A. Skipped
B. 1+65 scaled to step ups
Charlie!! Way to skip that strength and step up on that WOD. You’re getting work done as usual and that’s the key. Maintain!
14:59 Rx (Rest included)
Run and Box Jumps
Heck yeah D Jones! Way to push, jump, and sprint my man. Wish I was there with ya
A. 185(7) – 200(5) – 215(3) – 240(1) – 200(6)
B. 16:47 rx+ ( row / run )
A. 195(7) – 210(5) – 220(3) – 235(1) – 220(5)
B. 12:26 Rx (Row – 4:54/4:32)
Pitiful
Everybody commenting is keeping me motivated!! Whooo hooo!!
Home WOD: 14:34
Instead of run I did the minutes in jump rope – fast singles bc I don’t have a good place to run then I only rested 1:30 min btw rounds bc my weight for S2O was only 45lbs
Core done ✅
You’re a pro Alli and you’re motivating too animal! Way to keep at it. AND you got in the core…hot damn! Keep the faith and keep movin
Hit the 1730 Zoom class with Bradley etc
S/WOD: Andrew and I did heavy weighted pushups, me up to 120#, Andrew to 60#. Then tried out heavy floor press at 135 and 75# respectively.
Home WOD
Andrew: 18:05 with 1pd KB for PP, box jumps onto back patio ~23”
Josh: 18:39 with 1.5pd KB PP, box jumps onto back patio
Accessory work complete, Andrew did more floor press and the GM at 35#, I did them at 75#
Heckuva nice way to wrap up a long day on telecoms.
It was fun to watch the Kennedy men, Jill, and Billy throwdown this evening. You were all moving out on those sprint rounds. Great work studs!
Josh, ain’t never heard of 1730 dude. It’s 5 o’clock somewhere though! You been drinkin again. Don’t know how y’all did all that work while drinking but I’m impressed to say the least. Awesome work to you and those stud boys. Keeps me motivated buddy. Y’all keep wearin it out!
130 for 3
15:24rx+
A: 185(7)-210(5)-235(3)-260(1)-205(8)
B: 13:37, RX w/ bike & box jumps=🤕
(Splits – 5:10/5:27)