Tuesday, April 14 2020

Posted by Mandee on April 13, 2020   |   35 Comments


Click here for WOD brief!

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


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


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!

35 responses to “Tuesday, April 14 2020”

  1. Mandee says:

    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! ?

  2. Tracy says:

    Where’s Sneak ?


  3. Josh Kennedy says:

    Dani and Rob, awesome folks. Cleanest garage ever!

  4. Nathaniel says:

    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.

  5. Dustin says:

    Dani and Rob killin it!! That garage looks great!!!

  6. Misty says:

    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!

    • Dani says:

      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!

  7. Jenn Jenn says:


  8. Misty says:

    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!

    • Hal says:

      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.

  9. Regina says:

    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

  10. MH says:

    12:50 rest included. 9:50 without rest included RX+

  11. Kim G says:

    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
    Chair step ups with 20# DB

    • Nathaniel says:

      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.

  12. Jason C. says:

    Skipped the strength portion today.
    WOD – didn’t make it under the cap but finished in 19:42 RX.

    • Nathaniel says:

      Ain’t no cap at home dude! And that’s a tough cap in the gym. Super impressive Jason! Love the commitment

  13. Mandee says:

    A. 120(7) – 130(5) – 140(3) – 155(1) – 130(6)
    B. 15:47 RX+ row/run (rounds were 6:14/6:33)

  14. Charlie says:

    A. Skipped
    B. 1+65 scaled to step ups

    • Nathaniel says:

      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!

  15. D. Jones says:

    14:59 Rx (Rest included)
    Run and Box Jumps

    • Nathaniel says:

      Heck yeah D Jones! Way to push, jump, and sprint my man. Wish I was there with ya

  16. Nathaniel says:

    A. 185(7) – 200(5) – 215(3) – 240(1) – 200(6)

    B. 16:47 rx+ ( row / run )

  17. Bradley says:

    A. 195(7) – 210(5) – 220(3) – 235(1) – 220(5)

    B. 12:26 Rx (Row – 4:54/4:32)

  18. Alli B says:

    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 ✅

    • Nathaniel says:

      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

  19. Josh Kennedy says:

    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.

    • Bradley says:

      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!

    • Nathaniel says:

      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!

  20. Cassarole says:

    130 for 3

  21. JJ Millich says:

    A: 185(7)-210(5)-235(3)-260(1)-205(8)
    B: 13:37, RX w/ bike & box jumps=?
    (Splits – 5:10/5:27)