Wednesday, December 18 2013

Posted by Mandee on December 17, 2013   |   19 Comments

Paul Pepe




A. Bench Press: 7-7-7-7-7  E3MOM

B. 10 minute AMRAP of:

20 bar facing burpees

10 OHS 115/80 (50 and over 75/55)

5 muscle ups, or 5 push-ups and 5 pull-ups

Cool Down: Accumulate 2 minutes of parallette L-Sit holds in as few set as possible


CFHSV Running & Endurance ROWING WOD:

A. 6 x 1000m / 2 minutes easy

B. 4 x 750m / 2 minutes easy

meet at CFHSV at 6pm

19 responses to “Wednesday, December 18 2013”

  1. Tracy says:

    I love this pic very much!!! ❤️❤️:)

  2. Stacey says:

    This picture is amazing! Love it! Amanda, you are like…hmm, I got this..

  3. Mandee says:

    Paul Pepe showin’ em HOW IT’S DONE! Nice Paul! 🙂

  4. Peyton says:

    Epic Paul! Way to beast it!

  5. Casey says:

    Sweet Amanda with the tallest box possible. So cute! Paul…that kb is the size of a small child. Nice!

  6. Eric says:


  7. Larry Lowe says:

    Massive crowd at 0600. Coaches did a good job keeping us in line.
    B. 2+10
    C. 5:37

  8. Casey says:

    Very impressed on how well ran the 6am class was with the large crowd. Great coaching

  9. AP says:

    A. 145
    B. Rx’d 1 + 33
    Super frustrating WOD and not because of the crowd. Great job by coaches in herding the CF cats.
    Burpees fatigued the OHS which made the MU’s uber irritating. All summing up to superb programming.

  10. Eric says:


    Normally I don’t post blogs or much of anything about CrossFit in the forums. I felt compelled after reading this because it made me realize just how blessed we are at CrossFit Huntsville. Dennis Berry and the rest of the coaches put together such great programming that plateauing is hard to imagine and boredom with workouts is never a problem.

    I have had MANY people ask me about other CrossFit locations or CrossFit wannabe’s. My response to them is you can pay less and you can pay a lot more but you will never out train a CFHSV athlete. As a whole we will always be STRONGER and have higher Metabolic rates. In short Dennis and the team train us for everything and anything.

    Merry Christmas CrossFit Huntsville!!
    I consider all of you a blessing!

  11. Joe L says:

    A. 160
    B. 1 + 24 Scaled
    Started at 115 but scaled to 95. Did pushups pullups. Tried muscle ups but they were not there today. I agree with Aaron, the burpees will tire out your arms quick. Overhead squats were almost non existent.

  12. Eric says:

    A. 265
    B. 2+27 Scaled to 95 lbs. on OHS Pushup pull up combo

  13. Nathaniel says:

    A. 205(7) 205(7) 205(5)

    B. 2 + 29 with muscle ups and double kettlebell overhead squats at 12kg

  14. Calvin says:

    Awesome job Nathaniel.
    B.1+14 ohs 115# got 3 of the 5 mu.

  15. Justin says:


  16. Bradley F says:

    175/2+17 Rx with MUs

  17. Erin Little says:

    A. 75# B. 2+8 rx push ups and pull ups