Wednesday, February 23 2022

Posted by Mandee on February 22, 2022   |   28 Comments



Back Squat Build-up   E2MOM

6 – 5 – 4 – 3 – 2 – 1 – 1

For Time: (20min cap)

400m Run/Row or 1k Bike

40 Pull-ups   RX+ Chest to Bar   MRX Ring Rows

Rest 1min

400m Run/Row or 1k Bike
40 Back Squats   95/65   RX+115/75   MRX 75/55

Rest 1min

200m Run/Row or 0.5k Bike

20 Pull-ups

Rest 1min

200m Run/Row or 0.5k Bike

20 Back Squats

Flexibility Development

2x30sec Pigeon/Swan/Piriformis Stretch (each)

2x15sec Back Bridge/Arch
2x30sec Couch Stretch or Modified Couch (each)

2x15sec Back Bridge/Arch

2x30sec Head to Floor Straddle Stretch

2x30sec American Splits (each direction)

2x30sec Chinese Splits




The OPEN kicks off Thursday, Feburary 24th with the release of 22.1, the first Open WOD! Join hundreds of thousand other CrossFitters around the world and get signed up today! Choose CrossFit Huntsville as your affiliate, and get ready to throw down CFHSV style! 

Learn more about the Open here!


28 responses to “Wednesday, February 23 2022”

  1. Tracy says:


  2. Nathaniel says:

    Melissa B brang’n the heat with that KBS! That’s one bad a** pic right there. Melissa has been grinding with us at CFHSV for quite a few years now. And 3 things have remained the same – she trains hard, she’s hard on herself, and she enjoys the company of her friends. Melissa is a well rounded athlete after years of work and she’s still training to be her best self. I always enjoy trading stories and jokes in between lifts and WODs with Mel. Keep doing what you’re doing and enjoying it 😊

  3. Fleming says:

    This girl can do it all with ease! Love some Mel!

  4. Mandee says:

    Dang look at that lady! Melissa looking like the total stud that she is! Melissa has been putting in the work with us for many many years, and she continues to make gains in all areas of her fitness. She’s a well rounded athlete who can do it all, and she enjoys it most when she’s surrounded by friends. She’s stronger than she realizes and fitter than she thinks, and I can’t help but root for her every time the clock starts. Keep after it, stud muffin! 🤗

  5. Michelle S. says:

    Dang girl. You look amazing. All that hard work is paying off.

  6. Will Dennis says:

    There she is! Beast mode! Showing the Champ how it’s done

  7. Abby says:

    Melissa!! Too many good things to say about this lady!

  8. Hal says:

    T minus 2 days and counting (“November Rain” by GNR)

    A. Training

    B. 12:28 scaled life (115# but cut reps in half)

    C. Complete

  9. Bo says:

    A: training up to 225
    B: 9:52 scaled to 1/2 reps at 95

  10. Clair says:

    That is one strong and beautiful lady both inside and out right there! Keep up the great work, Melissa!
    A. Training
    B. 14:54 scaled back squat reps to 22 and 10, row

  11. SARGE says:

    They don’t come any tougher than Mel! I look forward to being in class with her because always have to bring the A game and wod harder than I feel like. If keeping score on wods won it’s like 356-9. In her favor of course.

  12. Misty says:

    Melissa! Looking ripped and mean! This girl knows how to throw down with the best of them. She’s spot on with form and technique and can move big weight! It’s always fun to watch her attack each WOD and I can’t wait to watch her throw down in the open! Awesome athlete and even better friend!

  13. Misty says:

    800m Row
    25 Hang Snatch 45#
    1.5k Bike
    25 modified WBS
    400m Row
    25 KBS 12kg
    .5k Bike
    25 WB Sit Ups

  14. CJ VK says:

    Hey girl 😍

    She’s easy on the eyes and hard on herself in the gym – an incredible mother, sister, companion, friend and athlete.

  15. steve price says:

    A. Back Squat: 480 PR

    B. 14:42 Rx+ weight @115 and Chest to Bar Pull-ups, scaled to half reps and 200m run

    • Duke says:

      Man you something else. That is super good tree trunk

    • Matt says:

      It’s been a great week for you Steve. You’ve earned every PR and leaderboard position. Good to know we got a strong first responder working in the community.

      • steve price says:

        Thank you 🙏🏼 brother, just being around people like you, Paul, and so many others in our gym makes me better!!
        CrossFit Huntsville is truly blessed !!

  16. Duke says:


  17. Eugene M says:

    A) 370# PR
    B) 16:Something…..I’m just happy with a PR

  18. Alex says:

    12:25 Rx (run) C2B instead of pull-ups for the set of 20

  19. Jason Morgan says:

    A. Training
    B. 16:20 Scale (Bike, pull ups and T2B instead of squats)

  20. Justin says:

    Melissa looking jacked and making it look easy
    12:00 rx bike

  21. JJ Millich says:

    A: 155(6)-185(5)-205(4)-225(3)-255(2)-275-300
    B: 13:07, RX (Used 115# ILO 95#/Pull-ups/Bike)

  22. Kim G says:

    A. Training

    B. 19:50
    Scaled 40 Pull-ups to 10 strict-20 kipping and set of 20 to 10 strict-10 kipping

  23. Lupo says:

    15:50 rx (run)