Tuesday, March 31 2020

Posted by Mandee on March 30, 2020   |   55 Comments



Click here for WOD brief!

Front Squats   EMOM

4 Front Squats   EMOM x 4 min

Rest 2min / add weight

2 Front Squats   EMOM x 4 min

Rest 2min / add weight

1 Front Squat   EMOM x 4 min

Main Site WOD (RX+ portion)

5 Rounds For Time:  (16 min cap)

5 Strict Press   75/55   RX+95/65   MRX 65/45

10 Push Press
15 Push Jerk

Core Development & Stretching

1min High Plank Hold
2x30sec Butterfly Stretch
2x30sec Straddle Stretch

1min Right Side Plank Hold

30sec Couch Stretch each leg

1min Left Side Plank Hold

30sec Splits Hold

1min Low Plank Hold


Click here for Home WOD brief, movement demonstrations and warm-up!

Home WOD

5 Rounds For Time: (16 min cap)

 5 Strict Press

10 Push Press

15 Push Jerk



In accordance with the recent mandates set forth by the Alabama Governor, CrossFit Huntsville will be closed from Sunday, March 29th through Friday, April 17th. 


Equipment check out continues Tuesday and Wednesday 11:30am-3pm! All active members can borrow equipment to use at home during this time. Please reference our recent email for all the details. 

55 responses to “Tuesday, March 31 2020”

  1. Mandee says:

    This big, beautiful gym sure is lonely without all your wonderful faces, personalities, smiles and jokes to fill the air! We are already missing each of you deeply, and the emptiness of the gym is a good representation of how this building feels without each of you here. ?
    Here’s a tip for those of you wanting to perform the strength portion but without adequate weight to do so. Consider doing variations of the movement. For example, consider tempo front squats, or pause front squats. Possibly change the timeframe to E2MOM, stick with 4 reps for all sets, and control the tempo of the descent and add a pause in the bottom. You won’t need heavy weight to get a lot out of it!
    Also, check out the video link for a full brief of the WOD!

  2. Nathaniel says:

    Monday affirmed what we already knew at CFHSV. It’s just a garage without the people. No coach, member, athlete, WOD, facility, programming, lift, or PR is bigger than the community that makes up each CrossFit Box. With that being said, we’re all a part of a community that’s extending beyond the Box right now and it’s as special as ever during these times. Let’s stay in touch and stay on top of our health and fitness the best of our ability. Y’all some gorgeous people so stay gorgeous and make it hurt!! Them shoulders bout to be smoked like some BBQ briskets!

  3. Regina says:

    This time will just be another memory at the CrossFit Huntsville 15 year celebration.

    85 across on strength
    3+15 Rx

  4. Shea W says:

    I already miss the 0600 crew & coaches! It was quiet in my house for the WOD this morning 🙁

    65# across for first four minutes (basically added it on as warm up)

    Scaled strict press to 20# dumbbells and did 65# for the push and jerk.

  5. SARGE says:

    This picture makes me sad. Pleased that so much equipment is being used at home and thankful for the generosity of cfhsv. Still sucks wodballs tho.

  6. BP says:

    Garage WOD
    11:17 35# DB with left arm. 3# weight in right arm
    Considered doing that with 50# DB and very happy that I didn’t.

  7. Kim G says:

    A. 4 reps at 65# x4 sets EMOM
    then 3 sets tempo
    B. 15:13 with 20# dumbbell single arm presses
    C. Complete

  8. Nathaniel says:

    A. 185 for two sets and 205 for two set on the 4s

    235 for the 2s

    255 for 1 set and 285 for the next 3 sets on the 1s

    B. 8:31 rx +

  9. Bradley says:

    A1. 185 for 2 sets/205 for 2 sets
    A2. 235 across
    A3. 255 across

    B. 8:07 Rx+ (shoulders & triceps are done)

    • Chef Tyler says:

      My shoulders and triceps are also done. Fell trying to pick myself up off the ground

      • Bradley says:

        I felt like my arms were going to be forever stuck in a bad front rack position after that WOD! It was awesome.

  10. Dan M says:

    11:42 with 35DBs

  11. Dukecantremember says:

    205-3, 235-1, 205-3, 245-1, 205-3, 255-1, 165-12
    10:50@95. BUT. I think I only did 4 rounds. But it was a good workout weather I did 4 or 5 rounds

  12. CJ VK says:


    6:44 rx

  13. Brandon H says:

    A. 185/205/235

    B. 9:12 RX… I’m not lifting anything over my head for a week after that.

    • Nathaniel says:

      I feel ya! I made baby Hazie walk to the truck and climb in on his own. Couldn’t lift his little butt

  14. Dave M says:

    I want to remind everyone to watch Crossfit Huntsville’s own Travis Taylor and his new show. It premieres tonight on the History Channell at 9pm.

    It is not like you have anything else going on, so tune in!

  15. Lesha says:

    The basement at work is creepy at 0630, but there is a small gym.

    Treadmill intervals for 25:00. No time like a quarantine to work on my running!
    WOD: 10:38 RX+

    • Misty says:

      A creepy, early morning basement WOD? Sounds super impressive to me! Awesome work Lesha!

  16. Misty Capps says:

    105 – 125 – 135
    9:12 RX

  17. Charlie L says:

    A. 175(4), 205(2), 235 (1)
    B. 12:02 RX

  18. Mandee says:

    A. 145 – 170 – 200
    B. 6:15 RX+

  19. Jason C. says:

    65-95-115 4 reps throughout EMOM

    11:45 did 95# for the 1st round but then had to drop to 65#

    • Misty says:

      Nice work Jason! No matter what weight you used, I know those shoulders got a great workout!

  20. Garrett T says:

    At home WOD:
    5 rounds
    400 meter run
    60 double unders
    20 wall ball shots
    15 burpees

  21. Chef Tyler says:

    185 across
    13:24 Rx+

  22. Clair says:

    5:15 at The Day Garage!
    A. 65(4) 65(4tempo) 65 (2 with 3 sec hold at the bottom)
    B. 4+13 scaled to 1 strict press 65#
    A. 135 (8 bk sq) 135 (8 bk sq) 135 (4 bk sq)
    B. 3rds of a little bit of strict press/push press/barbell push ups @ 135 ?
    I missed my wrist wraps!! ?

  23. Josh Kennedy says:

    A: 135# across, 4reps x 10 rounds EMOM
    B: 9:47 Rx….that was horrible, one of the neighbors poked his head over the fence at my groans

    Andrew Kennedy
    A: 75# across EMOM
    B: 6:15 at 45# BB, scaled to 5-5-5 reps with 1min rest between rounds (Dad’s prescription)
    C: Complete

    Also made up yesterday’s WOD
    Josh: 15:13 with 75# on BB
    Andrew: 13:54 with 1pd KB
    Both of us had 23″ jump from patio to back deck

    *After 8+ hours of telecons today, double WOD was in order. Hope all are doing well!

  24. Mo A says:

    8:45 Rx+ Missing the crew

  25. steve price says:

    A. Front Squat: 225×4, 225×4, 225×4, 225×4
    275×2, 275×2, 275×2,275×2
    325×1, 325×1, 325×1, 325×1

    B. WOD: Rx+. 11:26
    This whole thing was rough !!!!! That EMOM is terrible!