Cluster Build Up E2MOM x 14min
1 Deadlift to 1 Hang Power Clean to 1 Shoulder to Overhead
21min AMRAP:
7 Over the Bar Burpees
7 Deadlifts 155/105 MRX 115/75
7 Hang Power Clean
7 Shoulder to Overhead
7 Toes to Bar
Rest 1min After each Round
Core & Shoulder Development
3min Banded Shoulder Stretches of Choice
49 Barbell Good Mornings MRX 35
3x15sec Back Bridge/Arch
Spend 3min with favorite Shoulder stretches without bands
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Click here for Home WOD brief, movement demonstrations and warm-up!
Home WOD
10 Rounds of:
7 Burpees over an object
7 Deadlifts
7 Thrusters
7 Toes to Overhead
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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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Chis N already has that little baby girl on a bike. Olivia and Chris are a powerful sweet punch and no doubt the princess will follow. Congrats again you two. Looks like a crew throwing down in the driveway and that gets me fired up! Barbells, bumper plates, boxes, chalk buckets, and an open garage looks like an invitation…on my way!
Love seeing a few neighbors throwing down together and keeping each other motivated! But love even more than precious baby girl healthy, happy and biking with her daddy! Chris and Olivia are such a sweet, down to earth couple and now they are a beautiful family of three. So happy for y’all! ?
Aww, cute little baby girl!
Strength: 2 reps of the cluster E2MOM @85lbs
WOD: 5+3 scaled to 85lbs and kb sit-ups
Awesome work Regina! Like the strength portion with those two reps instead of one at your notorious 85lbs. Nice job one the WOD too. Don’t know about you but that 1min rest went by fast
EMOM x 10: 1 Set of 7 strict HSPU
AMRAP 5: 1+10
15 Lateral Barbell Burpees
21 Power Cleans (135)
27 Calorie Bike/Row
Rest 5 Minutes
AMRAP 5: 1+17
15 Lateral Barbell Burpees
21 Power Cleans (115)
27 Calorie Bike/Row
Rest 5 Minutes
AMRAP 5: 1+24
15 Lateral Barbell Burpees
21 Power Cleans (95)
27 Calorie Bike/Row
Immediately in to 5:00 for 3 rep max TnG Power Clean: 240#
E3MOM x 8: 400 Meter Run
(1:19,1:16,1:14,1:13,1:13,1:12,1:11,1:08)
Sure would like to see who’s briefing these WODs at “Paul’s Gym”. And if he ain’t careful Ol Ivey gonna catch wind he’s runnin a gym during the quarantine. Aside from that VK, looks like you’re the only one putting in work. Well done Team Leader
30-day 100 burpee Challenge complete! 100 burpees per day for 30 days. [Andrew joined me for 20 of the days, but I could not cajole him any further]
Slowest = 9:40
Fastest = 6:59 (final day)
Mean = 8:05
Not gonna do that challenge again anytime soon. What’s next?
Hell all mighty dude, you’re on another level. Just when I think I’ve got a sense of how dedicated you are in both mind and body you go and raise the bar. 100 burpees for 30 days AND you always do the strength, WOD, and accessory. You’re a CrossFit Superhero. Thank you for the inspiration Sir!
The midday burpee break has kept me sane from the 10+ hours a day on telecons/VTC while at home. Can’t remember where I got the idea, but actually glad I did it.
Yesterday’s wod “what goes up must come down”
20 rep bench @ 185
10:13 Rx holy moly my legs
Ol Chef got himself some leftovers from yesterday. Leftovers are always better! And I had no idea your chest could withstand 185lb bench press. Outstanding homeboy! Way to rep
Congrats, Chris and Olivia!!!!! <3 She is so cute!!!!
Chris is already a pro #GirlDad and gonna crush it for sure!
Obviously I can’t be trusted to follow directions on my own…
9+21 Scaled to 115# and sit-ups. Didn’t do the rest…
I knew you wouldn’t rest Dan. Ironically it’s just not in your DNA, DAN. Way to be steady in that WOD like you are in life buddy. You, Emily, and Miller got it goin on!
195
10 rds
Can’t believe you didn’t slide some 2 1/2s on that bar. Nice work on Strength and WOD MH!
Had to use a guy bar today so everything felt a little off haha! Next time! Also I went RX!
A. 180
B. 9 Rounds
A. 250
B. 8 rounds rx
A. 155 (post surgery PR!)
B. 8 rounds scaled to #95
Hell yeah ? Congrats!
S/WOD: Josh at 135# across, Andrew at 75#
Metcon: Josh at 135#, Andrew at 75#. We sub’ed Toes Overhead to BB. Both finished 5 rounds aboutb20min, then Bradley cut out, so we opted for a bonus round!
Accessory complete
Those are some awesome pics. It’s a neighborhood throwdown with Chris, Sean, and Daniel. I’m joining in next time. Chris already showing out for that sweet little girl. Keep it up studs!
Short on time before the 530 zoom class, so…
A. Training/warm up for WOD
B. 8+14 Rx
CFHsv workout from yesterday, 4/27/2020 –
A: 185(7)x5 (no spot at the house)
B: 7:11, RX @135#
That was no where near as fun as yesterday Nate!
180
9+13rx
A.135-185-205-225-235×3( missed jerk every single time ?as Marvin Gaye would say “What’s going on “
B. 5 rounds Rx @ 155 with a minute rest between rounds.
Chris N! Look at that sweet little girl and that proud dad! Love this pic so much! What a great driveway crew all putting in work! Chris and Olivia are always so kind and always have a smile as they show up to throw down! Great CrossFitters and awesome people!
6+21 scaled