Wednesday, January 19 2022

Posted by Mandee on January 18, 2022   |   20 Comments



Front Squat   E2MOM  *find a 3RM*

3 – 3 – 3 – 3 – 3 – 3 – 3

For Time & Unbroken: (20min cap)

40 Air Squats

400m Run
30 Back Squats
600m Run
20 Front Squats
200m Run
40 Air Squats
400m Run
*if not unbroken, as big as sets as possible*

Barbell Loads =   115/75   RX+155/105   MRX 75/55

Flexibility & Squat Development

2x30sec Overhead Squat Hold
2x30sec Pigeon/Swan/Piriformis Stretch

2x30sec Couch Stretch or Modified Couch

2x30sec Head to Floor Straddle Stretch

2x30sec Wall Iron Chair Sit Holding 15/10lb plate

2x15sec Back Bridge/Arch
Spend 5min on Favorite Leg Stretches

20 responses to “Wednesday, January 19 2022”

  1. Nathaniel says:

    Young super star Naomi showin us how it’s done. Naomi hasn’t been with us long but she’s been at CrossFit Kids with Misty so we know she’s ready. Naomi and her whole family know how to tackle a WOD with skill and motivation. Naomi has been spot on since joining us and she’s always got a good attitude and eager to learn and push herself. Keep it up young Stud!

    • Naomi says:

      Thank you so much for the kind words!!!! I am loving CrossFit so much and all of my amazing coaches! Thank you so much 😊

  2. Mandee says:

    Another young CrossFit stud showing out with the big dogs and having no problem holding her own. Naomi is CrossFit Huntsville through and through. She was a part of our Kids program for many years, always showing up at the big gym during the Open or other competitions to cheer on her older siblings. Now it’s her time to shine and show off her beautiful technique and fighting spirit. Yet another awesome Heron kid who we are so proud to call a CrossFit Huntsville athlete! Keep after it, Naomi! ☺️

    • Naomi says:

      Awwww thank you! I am so happy to be in CrossFit. You all are the best and push me to be better everyday! I always enjoy getting to watch my older siblings compete and i’m so so so excited to be able to get to compete now too! Love this place thank you guys 🤍

  3. Hal says:

    A. 135-165-185-215-235-245-255

    B. 15:22 rx+ 🤬(dropped bar at 17th front squat. No time to hang out in front rack position and think about life)

    C. Complete

  4. Bo says:

    A: 205 *3 rep max pr
    B: 17:26 rx unbroken
    Misty, thanks for help dialing in depth today

  5. Clair Day says:

    A. 105
    B. 17:07 rxd unbroken
    Thank you, Misty for the push!

  6. Alex says:

    315×3 FS
    12:30 Rx+ (unbroken)

  7. Bailey says:

    A. 235 x 3 FS
    B. 12:45 RX+ (unbroken)

  8. CJ VK says:

    135-165-195-215-235-255-270 (for 1 & a 1/2)
    17:44 rx+ (unbroken)

  9. Bradley says:


    17:07 Rx+ unbroken

  10. Jason Morgan says:

    A. Training w/ singles 95-115-135-165-185
    B. 16:16 Rx Unbroken

  11. Mandee says:

    A. 200
    B. 15:31 RX+ (unbroken)

  12. Nathaniel says:

    14:42 scaled and unbroken

    *scaled by taking back squats from the rack
    *everything else was rx+ and unbroken

  13. duke says:

    14:55 rx ub

  14. Kim G says:

    A. 115
    B. 17:00 rx (unbroken)

  15. Misty says:

    NAOMI!!! Just another stud of an athlete from the Herren family! This girl has natural talent. She took a short break from CF and I was so happy when she found her way back to doing what she truly loves! She showed out at CF Kids and now she’s showing the adults how it’s done! As with every kid that makes their way down the street, she has picture perfect form, technique and holds true to each movement standard. She is sweet, kind, disciplined, and just plain tough. I am so excited to watch her compete in her first open! This will just be the first of many to come. Proud of you girl… keep it up!!

    • Naomi says:

      Coach Misty!!!!!!! I am so happy I found my way back to CrossFit I love it here! You have helped me so much and pushed me to be better everyday. I am so grateful to get to have you as my coach.You are the best:) Thank you so much❤️❤️❤️

  16. Lupo says:

    135 – 165 – 185 – 215 – 235 – 245 – 255 all for 3

    15:31 RX unbroken

  17. Misty says:

    A. 140
    B. 16:03 rx unbroken