Wednesday, April 15 2020

Posted by Mandee on April 14, 2020   |   32 Comments


Click here for WOD brief!

For Time:   500m Row or 1K Assault Bike

8min AMRAP:

Buy In:   800m Run or Row or 2k Assault Bike

18 Kettlebell Swings   24/16kgs   RX+32/24   MRX 20/12

9 WallBall Sit-Ups   20/14   MRX 20/10lbs

REST 4min

8min AMRAP:

Buy In:   800m Row or Run or 2k Assault Bike 
12 WallBall Shots   20/14lbs to 10/9′   MRX 20/10 9′

6 Burpee Heel/Feet Clap Over Bar

*Athletes Choice on which AMRAP to start*

Core & Skill Development
10 Turkish Get-Ups Right Arm
10 Turkish Get-Ups Left Arm
20 Renegade Rows = In Plank Position Perform one Dumbbell Push-up then a DB row w/each arm = 1 **moderate weight DBs


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

Home WOD

A. 400m Run, 500m Row or 1K Bike For Time

B. For Time:

800m / 4 minute Run

Then, 4 rounds of:

18 Swings  KB/DB/Odd Object

9 Weighted Sit-ups

800m / 4 minute Run

Then, 4 rounds of:

12 WBS or Thrusters

6 Burpees


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!

32 responses to “Wednesday, April 15 2020”

  1. Matt says:

    Bad to the bone!

  2. steve price says:

    Charlie !!!! Glad to call him a friend !! Get it done Big Dawg !!!!!!

  3. Mandee says:

    Charlie’s got all the weights out and I have no doubt this guy is working hard and lifting heavy just like he does at the gym! Charlie is a kind, soft spoken man, but when it’s time to lift, he usually throws those gorillas on and gets after it with fire and determination. Love to see you continuing to put in the work at home, Charlie! Stay the course! ?

  4. Nathaniel says:

    Charlie!! One of a kind and one kind one. That’s what I’m talking about Charlie – livin that fit life and staying consistent! Glad to see you posting and sending in this pic. Had no doubts you would keep it up cause you’ve been doing it a long time. Don’t think I don’t notice it too…suns out guns out ?

  5. Dustin says:

    Charlie! That’s a good dude right there!

  6. Josh Kennedy says:

    Charlie, the Sarge! Good man, great American.
    – 30min pre-dawn run. Chilly this morning, had to put on tights, hat, gloves!
    – Then the Home WOD at 0600 with Misty, Bo, etc. Always good for a little motivation in the driveway! Complete in 17:59 with 1.5pd KB swing, 40# slam ball SU; then WBS with 20# and burpees.
    – Accessory: TGU with 1pd, renegade rows complete.
    Rock on folks, gonna be a pleasant sunny day!

    • Nathaniel says:

      Beautiful day Josh and yes a bit cool this morning. Great job to you and the 6am crew getting after it with Misty. Nice WOD time and accessory work dude!

      • Josh Kennedy says:

        I missed hearing your voice thru the iPad, “where the heck is Kennedy?” as we were running!

  7. Misty says:

    Charlie!! Awesome pic with a lot of weight, a great background view and heck of an athlete! He is consistent, STRONG, and always kind! Always love having him in class and love seeing him stay at it at home!

    Great zoom wod this morning with Bo, Hal and Josh! These dudes are doing sit-ups on the concrete… they ain’t scared of nothing! Awesome work CF studs!

    A. 2:03 – Row
    B. 17:56 – scaled; used a 20# slam ball for swings, sit-ups & thrusters.

    • Nathaniel says:

      Way to get your group going this morning and then attack it yourself. Misty mean!

  8. Charlie says:

    Am truly blessed to have found CFHSV! In the past 6 years at CFHSV I am no longer diabetic and have reduce other numbers significntly. Thank you to all the coaches and athletes.

  9. Regina says:

    Looks like another great place to lift some weight!

    Ran 500m or maybe a little more, 2:23
    2+5 w/run, scaled to kb sit-ups
    1 rd w/run, scaled to 65lb thrusters and burpee + kb sit-up combo

    • Misty says:

      Awesome work, Regina! You haven’t skipped a beat! Way to stay consistent and strong!

    • Nathaniel says:

      Love seeing you be able to keep the consistency you had in the gym carry over to outside the gym like so many others. It’s very motivating. You rock Regina!

  10. Bradley says:

    Charlie looking mean with that barbell. I wouldn’t mess with that dude. He is always going hard no matter what the WOD is. Keep it up stud!

  11. Melody Adair says:

    Charlie!!!Keep up the hard work!

  12. Dan M says:

    Home WOD – 18:35
    24 kg KB
    WB sit-ups
    WBS to unknown height?

    • Misty says:

      Great job, Dan! I’m sure you were chucking that WB to the right height… that distance is just like a foul shot and engraved in your brain forever!

    • Nathaniel says:

      Those are my kinda WBS Moss! I’m gonna start taking down the lines on our walls immediately. You’re a helluva Home WODer…nice work buddy

  13. Chef Tyler says:

    Yesterday’s wod
    Bench ☑️ Decided to go heavy Bc it felt good. 270 PR!
    13:33 Rx (10:33 without rest)

  14. JJ Millich says:

    CFHsv workout from Monday, 4/13/20
    A: C&J: 135(4)-155(3)-185(2)-215(1)-235(1)-250(1)
    B: 11 rds, RX @135#

  15. Clair says:

    A. Just ran 2 minutes
    B. Home WOD
    16kg kbs
    16kg weighted sit-ups
    Thrusters with 35# bar

    • Nathaniel says:

      “Just ran 2 miles”….nice slow play Clair. You’re an overachiever for sure. Tough buy in and great job on that WOD too. What was Day’s time on his two miles?

      • Clair says:

        Wish I could say “Just ran 2 miles”! You missed “minutes”. ? Day unfortunately didn’t get to “just run his 2 minutes”.

  16. WendyWW says:

    A. 1:55 Row

    B. #1: 2 rds + 12 reps Rx’d
    #2: 2 rds Scaled to WB thrusters & burpee

    C. 10 Turkish Get-ups (5 per arm w/ 20# DB)
    20 Renegade rows (15# DB)

  17. Katie A says:

    Did the open/fundraiser/at home workout 2 today- 100 DUs/21 burpees/75 DUs/15 burpees/50 DUs/9 burpees 9:13. Planning to redo later and try to improve a bit! 🙂