Wednesday, April 22 2020

Posted by Mandee on April 21, 2020   |   26 Comments


Click here for WOD brief!

Back Squat   E3MOM

7 @75% – 5 @80% – 3 @85% – 1 @90% – Max Reps @85%

5 Rounds For Time: (15min cap)
200m Row/Run or 0.5km Assault Bike
10 Thrusters   95/65   RX+115/75   MRX 75/55

10 Pull-Ups   RX+ Chest to Bar

1min Rest after Each Round

Squat & Pistol Development

10 Cossack Squats Alternating Legs (5 ea)

10 OH Barbell Reverse Lunges (alt legs)

10 Pistols Each Leg or Progressions
10 Front Rack BB Reverse Lunges (alt legs)

10 Pistols Each Leg or Progressions

1min Iron Chair Hold on Wall


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

Home WOD

5 Rounds Of: 

200m / 1 minute Run

10 Thrusters

10 Bent over Rows

25 Double unders OR 50 Single Unders

rest 1 minute after each round



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!

26 responses to “Wednesday, April 22 2020”

  1. Nathaniel says:

    I know everybody on the block is jealous of Rob and it ain’t cause of that Vet sittin in the driveway. He’s got the badest and best group of gals on the block! Mellissa is holding it down at home like she does at the gym and she’s got two studs by her side. Hard to beat the Smalley Family. Awesome pic ? Y’all keep holdin down the block!

  2. Clair says:

    4 rds with strict pull-ups. Decided to go ahead and finish 5th rd since I was on the run!
    Have a great Wednesday CFHSV!

    • Nathaniel says:

      I like the way we you think Clair! Get that 5th round and get after Wednesday like it stole from you. Have a good one ?

  3. Misty says:

    Melissa! I see some future CF Kids in this pic! Looks like you’re pulling triple duty as an athlete, mom and coach! Love seeing families working out together! Even though Rob isn’t in the pic I know he’s killing it too! Keep setting that example of strength and fitness!!

    A. 7 @ 125 – 5 @ 135 – 3 @ 145 – 1 @ 155 – 5 @ 145
    B. 14:30 rx

  4. Wilma Jackson says:

    What a great picture!

    5 rounds 14:59 but 45lb thrusters, pull-ups and run. Back squats 6 across the board with a 3 sec hold at 65lbs

    Another great at home workout!

    • Bradley says:

      Great work Wilma. There’s no but about that 5 round workout. Way to get another good one in. Keep it up stud muffin!

  5. Nathaniel says:

    A. 250(7) – 275(5) – 285(3) – 325(1) – 275(5)

    B. 12:21 rx +

  6. Regina says:

    Cute picture!

    Strength: 5 sets, 5 reps tempo + pause back squats @85lbs

    WOD: 3 rds Rx (run)

  7. Dan M says:

    Squats by Dre @115#
    25 DU after each

    Home WOD
    115# for thrusters and BO rows

    • Nathaniel says:

      Dang Dan at it again. Throwin down on a Home WOD. A total beat down from the EMOM to the WOD. Love seeing y’all stay with it. Nice work dude

  8. Mandee says:

    Melissa leading the way and showing her girls what it means to be strong, healthy and fit! So awesome in so many ways!! Melissa and Rob are such great people and we are lucky to have them at CFHSV!
    A. 185(7) – 200(5) – 215(3) – 230(1) – 200(5)
    B. 11:54 RX+ row

  9. Kim G says:

    A. Back squat sets 5×5 @65# with 3 sec pause at the bottom
    B. Home Wod 14:19 (rest subtracted)
    200m run
    65# thrusters
    20# DB row
    25 DU

    • Nathaniel says:

      Kim! You doin 3 second pauses in the bottom!?! You’re livin on the edge and pushing the limits. That’s tough and hope you’re sore from it ? Nice work on the WOD too

  10. MH says:

    215 (7) 235(5) 245 (3) 260 (1) 245 (6)
    10:56 RX+ row

  11. Cassarole says:

    195-7, 215-5, 230-2, 240-1, 215-1 yes I only did one rep these squats were maximum effort. Left nothing in the tank. Don’t egg my house Nate.
    11:24 Rx+

  12. Josh Kennedy says:

    -S/WOD: BS froM the ground 5×5 E3MOM at 165# (all the weight I have), 3sec pause at bottom. Listening to my creaky knees was awesome.
    -Home WOD with 75# and DU in 14:15
    -Accessory work complete

    • Nathaniel says:

      There’s nothing BS about pulling that weight from the ground. These 3 second pauses you animals are doing is terrifying. Great job Josh and of course you got you some accessory work done.

  13. JJ Millich says:

    A: 245(7)-265(5)-285(3)-300(1)-225(stopped @10)
    B: 10:57, RX w/Bike
    (Splits – 1:24/1:23/1:23/1:24/1:23)

    • Josh Kennedy says:

      Smoking time!

    • JJ Millich says:

      Man Nate, I know I’m slackin, but I only have 300#s at the house. With that said, I’ll leave two dozen eggs at the curb.?? Aside from that, I absolutely love reading all the words of encouragement that y’all extend to each athlete every day! ??????

      • Nathaniel says:

        My dude ? You the baddest! Thanks for letting me poke fun at you. JJ is one of the few that’ll chase down the pain in a WOD, smile, and kick it’s ass. He ain’t scared of nuttin. Keep rollin my dude and great time on that WOD

  14. Blake F says:

    Squats by Dre @155

    17:25 rx w/ run

    Slowly but surely…

  15. Nathaniel says:

    Dre droppin ‘em today. “Slowly but surely”….words to live by. Way to grind it out on a tough WOD buddy. Glad you’re staying on it!