Wednesday, April 8 2020

Posted by Mandee on April 7, 2020   |   47 Comments

Click here for WOD brief!

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′


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


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!

47 responses to “Wednesday, April 8 2020”

  1. Jenn Jenn says:

    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.

  2. Mandee says:

    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!

  3. Tracy says:


  4. CJ VK says:

    ? She too rough. Keep rollin’ smelly!

  5. Ashley says:


  6. Clair Lee says:

    Awesome picture of one tough lady!

  7. Nathaniel says:

    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!

  8. SARGE says:

    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.

  9. WendyWW says:

    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!

  10. Josh Kennedy says:

    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
    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.

    • Nathaniel says:

      Early Bird gets the worm and starts the day on top of the world. Way to get things poppin early JK!

  11. Alli B says:

    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! ?

    • Nathaniel says:

      Nice work Alli! If you love the Burpee the Burpee will love ya right back. Way to stay on it

  12. Alli B says:

    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

  13. BP says:

    There you go Mel!

    HomeWOD Scaled to Ability
    15:12 —- 200 24” box step overs w/ 20# Vest

  14. @pjd says:

    An awesome mom and a great inspiration to Juliana and Holly!

  15. JJ Millich says:

    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

    • Nathaniel says:

      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!

  16. Misty says:

    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!

    • Nathaniel says:

      Way to coach em up and then show out yourself homegirl! Misty the meanest person I know ?

  17. Regina says:

    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

    • Nathaniel says:

      Barbell Burpee Thrusters oh my! You deadly Regina. That gets me jacked up and ready run through a wall! Way to go Regina!

  18. Don J. says:

    157 Rx (Run, Row, Run, Row)

  19. LJ says:

    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!

  20. Jason C. says:

    155 reps – scaled everything:
    Elliptical for the run/row
    65# thrusters
    25# db swings
    weighted sit-ups
    burpee box jumps

  21. Clair says:

    24:03 Home WOD 45# thrusters/16kg kbs

    24:47 Home WOD 65# thrusters/16kg kbs

    • Nathaniel says:

      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!

  22. Joel says:

    Pro tip: Make sure your toenails are clipped before doing a bunch of burpees.

  23. Kim G says:

    27:30 home wod
    65# thrusters, 20# DB swings, and DB weighted sit-ups

    Melissa is fierce, sweet, and unstoppable!

    • Nathaniel says:

      27:30! I bet that gum didn’t have one bit of flavor after that WOD Kim. Great commitment to stay movin

  24. Kent M. says:

    RX w/assault bike
    Amazingly symmetrical….
    44/44/26/26 Total of 140

    Wall ball burpees really tripped me up?

    • Nathaniel says:

      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 ?

  25. Katie A says:

    Home WOD with running minutes, swings w/DB, BB thrusters (ugh) 27:16 counting the rest minutes, 24:16 without ?

    • Nathaniel says:

      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.

  26. Melly B says:

    Missin’ everyone. Can’t wait for things to get back to normal. Keep up all the determination and hard work athletes.

  27. Mo says:

    162 rx+

    Mel…bad mamma jamma!!

  28. Bradley says:

    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!