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
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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
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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.
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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.
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. ?
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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!
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!
This time will just be another memory at the CrossFit Huntsville 15 year celebration.
85 across on strength
3+15 Rx
Regina, I like the way you think and I agree! Great job on your at home WOD!
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)
10:37
Scaled strict press to 20# dumbbells and did 65# for the push and jerk.
You bad Shea but not as bad as Greg with that beard!
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.
We are thankful for you and all of CFHSV. Miss you guys already!
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.
Hell yeah with that 3lbs! Next step in the process. Nice work dude!
Awesome, Brandon! That’s a big step, congrats!!
Amen
#TrustTheProcess
Big dog back on the hunt.
Thanks everyone! Recovery from surgery is incredibly frustrating and posting 3# weight is almost embarrassing BUT #trusttheprocess
A. 4 reps at 65# x4 sets EMOM
then 3 sets tempo
B. 15:13 with 20# dumbbell single arm presses
C. Complete
Great job Kim! I see you working those tempo front squats. Keep it up stud muffin!
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 +
A1. 185 for 2 sets/205 for 2 sets
A2. 235 across
A3. 255 across
B. 8:07 Rx+ (shoulders & triceps are done)
My shoulders and triceps are also done. Fell trying to pick myself up off the ground
I felt like my arms were going to be forever stuck in a bad front rack position after that WOD! It was awesome.
My arms almost as big as Coach Brad & Coach Brian’s after that wod.
11:42 with 35DBs
I can smell them smoked shoulders. Nice work!
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
Whether
How was the weather today?
Got any wethers on that farm?
225(4)x4
245(2)x4
265(1)x4
6:44 rx
????
A. 185/205/235
B. 9:12 RX… I’m not lifting anything over my head for a week after that.
I feel ya! I made baby Hazie walk to the truck and climb in on his own. Couldn’t lift his little butt
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!
And you can ice up your shoulders like I will be doing while you watch.
Let me get my popcorn ready to watch Travis lasso some aliens.
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+
A creepy, early morning basement WOD? Sounds super impressive to me! Awesome work Lesha!
105 – 125 – 135
9:12 RX
A. 175(4), 205(2), 235 (1)
B. 12:02 RX
Nice Charlie! ?
A. 145 – 170 – 200
B. 6:15 RX+
Whoa ?
We see ya 24! ????
She too rough
65-95-115 4 reps throughout EMOM
11:45 did 95# for the 1st round but then had to drop to 65#
Nice work Jason! No matter what weight you used, I know those shoulders got a great workout!
At home WOD:
5 rounds
400 meter run
60 double unders
20 wall ball shots
15 burpees
?
That looks brutal G! Nice work bud.
Dang Garrett! You tryin to catch yourself on fire on this cool day. Brutal and awesome!
185 across
13:24 Rx+
Nice work T!
5:15 at The Day Garage!
Clair
A. 65(4) 65(4tempo) 65 (2 with 3 sec hold at the bottom)
B. 4+13 scaled to 1 strict press 65#
Jaime
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!! ?
I don’t know how you did that without your wraps. Great job Clair and Jaime!
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!
Two for the price of one. That a way to get it in Kennedys!!
225/275/355//
8:45 Rx+ Missing the crew
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!