SumoDeadlift E3MOM
8 @70% – 4 @80% – 2 @85% – 1 @90% – Max Reps @80%
7min AMRAP:
11 Sumo Deadlifts 185/125 RX+ 225/155 MRX 135/95
7 Kettlebell Goblet Step Ups 24/20″ MRX 20/18″
11 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12
7 Step Ups/Box Jumps
Core, Shoulder & Flexibility Development
3 sets 10 reps Barbell Sit-up to Press
3x30sec Head to Floor Straddle Stretch
3 sets x 5 reps Roll Back to Support/Toe Touch into Jiu Jitsu sit-up/Rolling Stand-up on both legs or Pistol stand w/one leg
3x30sec Couch Stretch or Modified couch Stretch on GHD
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Click here for Home WOD brief, movement demonstrations and warm-up!
Home WOD
7 Rounds of:
11 Deadlifts
7 Weighted Step-ups
11 Swings
7 Step-ups / Jumps
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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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Saturdays: 9am
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‘Check Mate’ showin out in the front yard with the Bell! Ring that bell for the whole neighborhood dude…let em know. Rise and shine suckers! And to add ‘show out’ to ‘show up’, he using sidewalk chalk to chalk up. The Perez family is all about some CrossFit. Mom and dad and kiddos too. They all live the fit life. Proud of y’all for keeping with it Perez’s!
Daniel!! It looks like we have way more in common than I realized. Only difference is you’re swinging that 72 KB like a beast! Hope you guys are well.
Come on! It doesn’t get much better than using Crayola sidewalk chalk to manhandle a heavy kettlebell. Daniel P is hard working, dedicated and driven. He and Jessica show out regularly while their two young studs are always killing it at CF Kids. This family is top notch in every way. ?
Sidewalk chalk, innovative, that’s awesome
Digging the welcome mat ?
Daniel! Now that’s how you lock it out! All this time I didn’t think I had chalk at my house and now I know I have a whole bag of it! Loving all these home pics and love this whole CrossFit family! Missing those boys, but I’m sure they are keeping y’all on your toes!
A. 125 – 175 – 205 – 245 – 12 @ 175
B. 4 rounds rx … then in honor of Bo and Hal I went ahead and finished out the home WOD of 7 rounds in 13:52.
Awesome Misty! This one was a back burner. Thanks for holding us accountable with the Zoom mornings.
Way to keep after it, Daniel!!
Strength: 5 sets, 5 reps tempo sumo-deadlifts @85lbs
WOD: 3+13 scaled to 85lbs
Tempo ain’t no joke. That’s a great modification for the strength and with the deadlift it’s twice as deadly. Getting over 3 rounds is top notch too Rockstar!
A. 115-135-145-145-max(8 reps @ 145 lbs)
B. Rx for the AMRAP for a score of 2+11
Struggled with the goblet step ups which ate up a lot of the clock.
Sabrina P! Good to see ya ? Great job Sabrina on both parts. And yes, those step ups were brutal. I told mandee that they felt especially high and heavy today. But it didn’t stop ya and kept on steppin Stud
A. 305(8) – 345(4) – 365(2) – 385(1) – 315(5)
B. 3 + 11 rx+
Bailey dropped by today and worked out with Mandee and me. It was nice to see her and good to change things up a little. I came in 3rd today instead of my usual 2nd place.
A. 205(8) – 230(4) – 250(2) – 265(1) – 230(10)
B. 3 + 24 RX+
280-8, 315-4, 330-2, 355-1, 315-4
3+24rx+
I see that BIG weight! Great job
Thanks Nate!!! Dude I LOOOOVE a heavy deadlift. 10lbs under my 1rm! Chasin 4hundo
Yesterday’s wod
175 PP to SJ
7:55 RX+
220-255-275-285-255 for 6
4+2 RX+
Double down Tuesday! Nice work times two
A. 155 across
B. 3+3 scaled to 19” on step ups. Almost 20” with chair and 2 15# plates
I needed some Crayola chalk today. Great picture!!
Great work as usual Clair! Way to kick Day’s butt out of that chair so you could do your step ups!
A. 205 (8) -230(4)- 250(2)- 265(1)- 230(13)
B. 3+16 RX+
April 16 Home WOD
3 Rounds For Time: 15:14 HRx
21 Rows x 2 45# DB
21 Push-ups
21 Weighted Sit-ups w/ 45# DB
200m Run
Way to stay on it buddy! Those HRx WODs are legit just like you dude
Home WOD- DLs 80# since that’s what I got, step ups w/ DB 35#, subbed swings for sit ups (struggled swinging that DB to start so had to swap mid-workout, need to find a better object to swing), box jumps 20” 11:53
Katie you are the real deal! Switching it up mid-WOD to keep the intensity was smart. WODs better keep their heads on a swivel messin you you. Rockin!
Josh: 2+26 with 135# DL and 1.5pd
Andrew: 3+5 with 75# DL and 1pd
Lower back was LIT UP!
Accessory work complete, Josh at 75# for BB SU-Press, Andrew at 45#
KEN – A – DEES!! That WOD had its hands full when you three showed up. Outstanding job across the board gentlemen.
A: 255(10)x5
B: 4 even, RX
Not sure what’s going on the JJ Gym but I’m gonna have to pay your home a visit with a dozen eggs and it ain’t gonna be pretty. This is no time to be half assing it around the garage ?