Wednesday, January 16 2019

Posted by Mandee on January 15, 2019   |   17 Comments



12 min Max Bodyweight Rep Training

3 min Max Handstand Push-Ups

1 min Rest
3 min Max Ring or Bar Dips

1 min Rest

3 min Max Push-Ups

1 min Rest

NOT Unbroken Max Reps in 3min

6 min AMRAP:

10 Deadlifts   135/95   RX+ 155/105   MRX 95/65

8 Hang Power Clean
6 Shoulder to Overhead

Rest 3min

6 min AMRAP:

12/10 Barbell Push-Ups

12 Shoulder to Overhead
12/10 calorie Row or Assault Bike

*Athletes Choice on which AMRAP to start*

Core & Shoulder Development (2-3 sets)

30sec Handstand Hold to 30sec L-Sit Hold on rings or dip bar or parallettes (accumulate)

100m Double Kettlebell Overhead Walk

15 to 20 Band Pull Aparts across Chest




Good luck to Dustin Adair, Tim Frazier and Michael Little as they represent CFHSV this weekend  in Miami, Fl. They will be competing in The Men’s RX Teams of 3 division at Wodapalooza, a CrossFit Games Sanctioned competition. Follow them on the leaderboard in the Men’s RX Teams of 3 division. 

Also, good luck to Melody Adair as she competes on a team out of Birmingham in the Female Intermediate Teams of 3 Division and to our CFHSV athletes competing in The Wodapalooza Gauntlet on Thursday! Let’s go CrossFit Huntsville!

Follow them all on the leaderboard at wodapalooza.com and watch live feed at FloElite.com!

17 responses to “Wednesday, January 16 2019”

  1. Haley says:

    Clair!!! This sweet lady is always working hard in and out of the gym! She can do it all! Great picture of Clair crushing bar MU’s!

  2. Nathaniel says:

    Clair up high, locked out, and lookin strong! Clair is always kind, encouraging, and working hard. She’s all smiles and muscles when she walks through the doors. You rock Clair!

  3. Mandee says:

    Clair! Our fearless Yoga leader rocking out bar muscle ups…pretty awesome ? Clair is a CrossFitter through and through, and she doesn’t let her hard work get in the way of taking time to encourage all those around her. Way to be, Clair!

  4. Eric Hedges says:

    Clair, much respect for this young lasy! She is an incredible CrossFit athlete, all a about business and a great mother. I’d say she is a triple threat when it comes to Rx’ing life! Keep being awesome Clair!

  5. Fleming says:

    Go Clair! Such a beautiful girl inside and out! Ive known this girl over 25 years and she’s always been a joy to be around! Not to mention she’s a stellar athlete and awesome mom!

  6. @Cj.vk says:

    Hey Clair. ?

    A. 109
    B. 3+21/2+17 rx

  7. Clair says:

    A. 98
    B. 3+8/1+22 scaled to 75#
    Thank you all for the kind words! I love our CFHSV community! Keep rockin’ it everyone and being amazing! ?

  8. Kim G says:

    B. 4+22 scaled to 65# (2nd) / 1+22 at 65# (1st)

    Clair is a superstar! Super nice, super strong, and I’m always diggin’ her style inside and outside the gym. Oh, and she just happens to be the most sincere and best xfit Open judge ever! Way to go, Clair! ?

  9. Slade White says:

    For those of you who haven’t, come check out the yoga class!

  10. Melissa D says:

    107 rx
    3+18 / 2+ 10 (row) rx+
    Clair always looks beautiful in everything she does.

  11. Bradley says:

    Sweet Clair! Shows up early in the morning with a smile on her face. She always goes hard and makes everything look easy.

    A. 158 Rx

    B. 4+10 (1st AMRAP listed)/3+2 (2nd AMRAP listed) Rx+

    Did 2nd AMRAP listed first.

  12. Nathaniel says:

    A. 148 rx

    B1. 2 + 18 rx +

    B2. 4 + 11 rx +

  13. Jamie Cherrypicker says:

    If you’ve ever seen her work out, you know Clair is a beast with the best smile. Always fun whenever I get a chance to work out with her.

  14. Wesley Branch says:

    A. 156 Rx
    B. 5+6/2+23 Rx

  15. MH says:

    5+8/2×26 RX+ row

  16. Mac says:

    Clair is awesome!

    128 (38/40/50)

    2nd first 3+2
    5+3 rx+

  17. Sam W says:

    4+13, 2+22 Rx