Deadlifts E3MOM
8@70% – 4 @80% – 2@85% – 1@90% – Max Reps@80%
Main Site WOD (RX+ portion)
12 – 9 – 6 Reps For Time: (15min cap)
Muscle-Ups (bar or ring) MRX Burpee Chest to Bar Pull-Ups
Deadlifts 275/175 RX+315/205 MRX 225/145
Core Development
15 BB Kang Squats
30 Russian Twists
15 Evil Wheels
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Click here for Home WOD brief, movement demonstrations and warm-up!
Home WOD
15 – 12 – 9 – 6 – 3 reps for time of:
Burpees
Rows / Chair Rows
Deadlift
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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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I know these thundercats! Kennedy Krewe in action!
Awesome!! Dedicated and strong!
The Kennedy Center – Josh and Andrew, there is so much goodness in this shot. Thanks for sending this in. Josh is the consummate professional in and out of the gym and it’s been a treat to watch Andrew grow from CrossFit Kids to taking on WODs with his dad in the adult classes. No doubt y’all would stay at it!
Josh and Andrew killing it at home just like they do at the gym! A love of fitness must be in the Kennedy DNA, because Andrew and his brothers have been getting after it since they were little boys, with their Dad leading the way! Josh is alway up early and putting in work before half the world gets out of bed. And he and his wife have raised three young studs who are super respectful and incredibly hard working. You rock, Kennedy family! 🙂
CFHSV, it is this time of year that we remind you to increase your hydration because of the warmer weather to avoid dehydration and sun-sickness or sunstroke. We know many of you are taking on WODs outside in the elements of high heat. Please be disciplined in the habit of increasing your hydration and continue to fuel your body to perform with a wide variety of healthy foods. Take care, be smart, and get after it!
Good to see these guys still working out hard at home. They always give it their all in the gym. Keep it up guys.
Studs! The Kennedy’s are all bad to the bone! I’ve loved having Andrew down at CF Kids! He’s a stud of an athlete, strong as an ox and has the speed of a cheetah at 3-2-1 GO! Like father, like son! Such an awesome family!
Very scaled back home WOD today to ease these triceps back into action…
20 min AMRAP
– 200m Run
– 20 Air Squats
– 40 Sit-ups
– 60 DUs
Also had a great 6am zoom WOD with Hal and Bo! They killed those Burpees, Pulls and Deadlifts! Great intensity and strong finish from both!
Ease them triceps back in
Thanks Misty! Looking forward to the 6am accountability these next few weeks
The Kennedy Boys are not only great Americans but super strong!
HomeWOD
5:12 Scaled: Box Jumps / Row & DL with an empty barbell 👍🏼
2 mile walk NTF
I like that sprint followed by a recovery and reflection stroll. I did the same. Took a stroll through the parking lot after the WOD. I know Amanda is wearin it out too so tell that stud muffin ‘Nice work and keep it up’ 😁
A. 295(8) – 345(4) – 365(2) – 380(1) – 345(5)
B. 7:52 rx +
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Forgot to post yesterday’s WOD
A. As prescribed
B. 6 + 1 rx +
That looks like a nice place to work out!
Suitcase deadlifts for strength, 65lbs across, 5 reps (each side) for last set
12:11 scaled to strict pull-ups and 65lb suitcase deadlifts
Way to improvise Regina! Love the suitcase deadlifts!!!
Heck yeah Regina! You’ll be ready for you and boys next trip. You’ll be able to tote everybody’s luggage without breaking a sweat!
8:33 HRx
– Burpees
– 45# DB Rows x Each Arm
– 2x 5 Gallon Water Bucket DLs
Love the Hrx WOD dude! I know that water was heavy and tuff to deadlift. Nice work and tell Lindsey to hang in there!
9:55 Rx (ring) and I only hit my head once on my home made rig LOL
I’ve been hit in the head more times than I can count. Concussions, stitches, knots, wounds, scars and look at me. 100% normal and some would even argue a genius. You’re better for it! Keep it up Layne Train
🧠
6:28 RX + RMU
Dang! Awesome score 💪🏽
Pulled up CFHSV website at 1530 today to get the WOD, and finally saw the photo. Thanks to all for the kind remarks. Almost at my 10yr anniversary mark with CFHSV and still so glad of the posse at our box.
Those of us blessed with the extra ‘life opportunity’ of kids on the special needs spectrum understand the challenges, responsibilities, and joys/heartaches that comes with the territory. Each young man or woman is a “no fail” mission in that we simply cannot afford to fail them, and we won’t!
A: DL E2MOM. Josh at 165# across 10 reps for 5 rounds; Andrew at 135# across 4 reps for 5 rounds.
B: Home WOD metcon of lateral burpees, BB rows, and DL. Josh using 135# at 12:09, Andrew using 75# at 11:49.
C: Complete. Josh did Kang squats at 75#, Andrew using a 20# pipe. Both did Evil Wheels with 135# on BB. Then Russian twists with 1.5pd and 1pd, respectively.
Andrew and I continue to get busy with daily exercise in the quarantine zone. Luke out doing daily runs for HHS track team. Oldest son (Matthew) is deployed OCONUS helping to take care of bad guys, so assume he is doing some sort of exercise!
Keep doing good things for your family and your community. We will come through this. I hope in the years to come that many will take pride in how we responded to this challenge. “We will meet again” as the Queen of England said. Take care.
Awesome work Kennedy men! You all are bad to the bone. Keep showing out studs.
Thanks for posting and sharing Josh. And thanks for being a dedicated person in family, country, and community.
7:55rx+
RING!
Way to get after it, Cass!
A. 300(8) – 345(4) – 365(2) – 385(1) – 345(8)
B. 5:02 Rx+
A. 205(8) – 230(4) – 250(2) – 270(1) – 230(5)
B. 9:45 RX+ ring
A: Deadlifts – 225(10)x5
B: 3:50, scaled (275#/BurpeeC2B; no fancy MU rig)
Rest 3min
C: Easy 2 mile run – 16:20
Killing DL WODs as always. You the man Jeremy! Nice work stud.
Motivation factor was low with cloudy skies and sprinkles
Home WOD
15-12-0-6
Burpees
35Lb x left arm then right arm
DL @225
15:44
Finisher
4 x 50 Single unders with DU work at end
Walked 2.5 miles today before workout.
1 mile with dog and another with fam.
My 13 year old boxer is probably thinking to herself:
“Why the hell is my dumb ass owner walking me so much every day. Doesn’t he know how old I am.
Good news is she is calm and sleeps a bunch after.
Beautiful and tough old gal.
Stay healthy and Safe everyone!