Tuesday, April 21 2020

Posted by Mandee on April 20, 2020   |   29 Comments


Click here for WOD brief!

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


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



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!

29 responses to “Tuesday, April 21 2020”

  1. Nathaniel says:

    ‘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!

  2. Daniel Cooper says:

    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.

  3. Mandee says:

    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. ?

  4. Josh Kennedy says:

    Sidewalk chalk, innovative, that’s awesome

  5. Lewis says:

    Digging the welcome mat ?

  6. Misty says:

    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.

    • Bo says:

      Awesome Misty! This one was a back burner. Thanks for holding us accountable with the Zoom mornings.

  7. Regina says:

    Way to keep after it, Daniel!!

    Strength: 5 sets, 5 reps tempo sumo-deadlifts @85lbs

    WOD: 3+13 scaled to 85lbs

    • Nathaniel says:

      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!

  8. SabrinaP says:

    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.

    • Nathaniel says:

      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

  9. Nathaniel says:

    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.

  10. Mandee says:

    A. 205(8) – 230(4) – 250(2) – 265(1) – 230(10)
    B. 3 + 24 RX+

  11. Cassarole says:

    280-8, 315-4, 330-2, 355-1, 315-4

  12. MH says:

    Yesterday’s wod
    175 PP to SJ
    7:55 RX+

    220-255-275-285-255 for 6
    4+2 RX+

  13. Clair says:

    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!!

    • Nathaniel says:

      Great work as usual Clair! Way to kick Day’s butt out of that chair so you could do your step ups!

  14. Bailey says:

    A. 205 (8) -230(4)- 250(2)- 265(1)- 230(13)
    B. 3+16 RX+

  15. Jason W says:

    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

  16. Katie A says:

    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

    • Nathaniel says:

      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!

  17. Josh Kennedy says:

    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#

    • Nathaniel says:

      KEN – A – DEES!! That WOD had its hands full when you three showed up. Outstanding job across the board gentlemen.

  18. JJ Millich says:

    A: 255(10)x5
    B: 4 even, RX

    • Nathaniel says:

      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 ?