Movement Demo: Burpee with WallBall
With a Continuously Running Clock:
00:00 – 05:00 Run/Row 800m or 2K Assault Bike
05:00 – 06:00 Max Russian Kettlebell Swings
06:00 – 07:00 Max WallBall Shots
07:00 – 08:00 REST
08:00 – 12:00 Run/Row 600m or 1.5K Assault Bike
12:00 – 13:00 Max WallBall Shots
13:00 – 14:00 Max Russian Kettlebell Swings
14:00 – 15:00 REST
15:00 – 18:00 Run/Row 400m or 1K Assault Bike
18:00 – 19:00 Max Toes to Bar
19:00 – 20:00 Max Burpees with WallBall
20:00 – 21:00 REST
21:00 – 23:00 Run/Row 200m or 0.5K Assault Bike
23:00 – 24:00 Max Burpees with WallBall
24:00 – 25:00 Max Toes to Bar
*Rest remainder of Runs; Score=Total Reps*
Kettlebells = 24/16kgs RX+32/24 MRX 20/12
Wallballs = 20/14lbs to 10/9′ MRX 20/10 to 9′
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Click here for Home WOD brief, movement demonstrations and warm-up!
Home WOD
For Time:
800m / 4 minute Run
25 Swings
25 Thrusters
rest 1 minute
600m / 3 minute Run
20 Swings
20 Thrusters
rest 1 minute
400m / 2 minute Run
25 Sit-ups
25 Burpees
rest 1 minute
200m / 1 minute Run
20 Sit-ups
20 Burpees
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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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JOIN US FOR VIRTUAL CLASSES!
Monday – Friday: 6am, 11:30am, and 5:30pm!
Saturdays: 9am
Check your email for all the details!
Hey! I know her! She’s a beast. Beats me at CFHSV and our home gym, nothing has changed. Stay safe everyone. We miss y’all.
I have absolutely NO doubt that this stud and her mirror image are killing it at home day in and day out! Melissa is a determined athlete who never shies away from a challenge. She pushes herself and is always willing to put in the work.
These home WOD pictures are inspiring and awesome! Keep them coming CFHSV! Stay well and keep moving!
♥️ Can’t wait to be back with everyone
😍😘😍
👀 She too rough. Keep rollin’ smelly!
Smokin!!!
Awesome picture of one tough lady!
Melissa B don’t stop and this is proof. No doubt the Bowens are keeping things movin at the home gym. They’re sharing, laughing, and pushing forward. Make sure you do a controlled drop from the top so that bike don’t get a scratch on it. Thanks for the pic Bowens and stay the course!
Haha don’t you worry, someone is keeping a watchful eye on that bike 🤣
I have to be on my A game to beat Mel in a wod- needless to say it doesn’t happen very often. Always a score to look for on the whiteboard to see where the bar is, and then not surprised when I can’t beat it.
Melissa!! I miss working out with your strong self & just spending time catching up! I’m going to have to change my rules on not going to afternoon classes once this quarantine is over so we can hang. Miss you!
Got to do a Zoom WOD with Misty and crew 0600 this morning. We’ll see what the neighbors say about me grunting in the driveway that early!
I did the box WOD, 200 reps = 67+63+35+35
Run
1.5pd Russian KBS
20# slam ball WBS
20# slam ball for burpees
sub’ed SU with 20# ball for T2B
I had printed the WOD for reference, but Misty was great shouting thru the iPad where I was on the clock and next movement to hit.
Early Bird gets the worm and starts the day on top of the world. Way to get things poppin early JK!
Yesterday’s home WOD: 10:18
Started out with 30lb for Single arm rows but had to drop down to 20lbs after 2nd round
Deadlifts @ 85lbs
I ❤️ Burpees! 😜
Nice work Alli! If you love the Burpee the Burpee will love ya right back. Way to stay on it
Yesterday’s Home WOD: 85lbs DL and started w/20lbs KB for single arm rows but after 3rd round I switched to 30lb dumbbell- burpees made me dizzy and I finished in 10:18
There you go Mel!
HomeWOD Scaled to Ability
15:12 —- 200 24” box step overs w/ 20# Vest
🤢
Your ‘ability’ has you graded out to be a first round draft pick. You’re a franchise player. Big money in your future if you can stay out of trouble.
Put me in coach, I’m ready to play!
Already pulled that vest and getting some Murph mindset on, giddy up!
An awesome mom and a great inspiration to Juliana and Holly!
A: 172 reps, scaled
Bike – 3:15/2:23/1:35/0:44
36/36 – RKBSs (24kg)
15/18 – Air squat to box jump (24″)
21/14 – T2B
14/18 – Burpee to plate (2×45# bumpers)
Rest 3 min
B: Easy 2 mile run – 15:59
Dang Mr. Home WOD! That’s a lot of Home WOD for one person. That 2mile run at the end is just showin off. Awesome work and grind!
Melissa! Dang, I miss seeing you at the gym and our random chats about how to get through these daily WODs without dying! Looks like you’re killing it as always!
Today’s WOD – 156 rx+
Also got to start my day off right watching Josh K, Bo and Hal throw down! It’s so awesome to watch all of you digging deep in the early morning hours in your driveways and garages. Definitely inspires me to do the same! Keep joining us for classes when you can! It’s so nice to see your faces and hear your voices!
Way to coach em up and then show out yourself homegirl! Misty the meanest person I know 😉
Holding that bar overhead looks too easy for Melissa…!
116 reps all run, scaled to 65lb thrusters for the wbs, kb sit-ups for the ttb, and barbell burpee thrusters for the wb burpees
Barbell Burpee Thrusters oh my! You deadly Regina. That gets me jacked up and ready run through a wall! Way to go Regina!
157 Rx (Run, Row, Run, Row)
Nice work Don! Great score. Keep showing them boys how it’s done.
Mel is a strong, beautiful bad a**!!! From day 1 she made me feel welcome and pushes me to be better every WOD. I am thankful to have her in my life.
173 reps. Class WOD Rx+. Ski erg 🤢,Toes 2 Rings. I definitely should have zoomed this one because trying to look at a timer and do the work is hard. Ii miss you guys!
LJ
Miss you, LJ! Way to get it done!
155 reps – scaled everything:
Elliptical for the run/row
65# thrusters
25# db swings
weighted sit-ups
burpee box jumps
Awesome work, Jason! Your consistency is going to pay off!!
24:03 Home WOD 45# thrusters/16kg kbs
Jaime
24:47 Home WOD 65# thrusters/16kg kbs
Ain’t no way you beat my man Day in that WOD Clair. Glad to see you two throwin down at home Clair! You rockin and rollin as usual. Awesome!
Pro tip: Make sure your toenails are clipped before doing a bunch of burpees.
I’m on it now Joel!
27:30 home wod
65# thrusters, 20# DB swings, and DB weighted sit-ups
Melissa is fierce, sweet, and unstoppable!
27:30! I bet that gum didn’t have one bit of flavor after that WOD Kim. Great commitment to stay movin
RX w/assault bike
Amazingly symmetrical….
44/44/26/26 Total of 140
Wall ball burpees really tripped me up😅
Nice seeing your name Kent. You ain’t the only one having fits with those WB Burpees. Should have seen Mandee strugglin today…I was smooth as could be 😅
Home WOD with running minutes, swings w/DB, BB thrusters (ugh) 27:16 counting the rest minutes, 24:16 without 🥵
Outstanding Katie! Love seeing your consistency Stud Muffin. Way to make fitness a lifestyle. All these posts, emails, and videos are so encouraging and motivating.
Missin’ everyone. Can’t wait for things to get back to normal. Keep up all the determination and hard work athletes.
162 rx+
Mel…bad mamma jamma!!
181 Rx+ (row)
Great work by everyone today. Keep working hard CFHSV. Loved seeing some of you on Zoom today. Hope to see more of your smiling faces soon!