Wednesday, May 6 2020

Posted by Mandee on May 5, 2020   |   20 Comments


Click here for WOD Brief!

Front Squat   E3MOM

7@75% – 5@80% – 3@85% – 1@90% – Max Reps@85%

2 Rounds For Time: (16min cap)
1000m Row or Run or 2.5km Assault Bike
24 Front Squats   95/65   RX+115/75   MRX75/55
24 Step-Ups/ Box Jumps   24/20″   MRX 20/18″

Core & Lunge Development
12 reps Front Rack DB/KB Lunges
1min L-Sit Hang
12 reps Suitcase DB/KB Lunges
24 Sit-ups with WallBall or KettleBell


Click here for Home WOD brief, movement demonstrations and warm-up!

Home WOD

2 Rounds of:

1000m Run / Row / 2.5K Bike

24 Weighted Squats

24 Step-ups / Jumps


In accordance with the recent mandates set forth by the Alabama Governor, CrossFit Huntsville will be closed through May 15th. 



Monday – Friday: 6am, 11:30am, and 5:30pm!

Saturdays: 9am

Check your email for all the details!




20 responses to “Wednesday, May 6 2020”

  1. Nathaniel says:

    That’s what I’m talkin bout BoBo! Get the whole family involved in some 6am CrossFit. I know Bo has been a regular with Misty every morning and she’s got to witness Bo maintain the gains. Bo is a great guy in and out of the box who’s dedicated to doing things the right way in life and it shows in the box as well. He’s definitely made CFHSV a better place and he starts at 6AM!!

  2. Mandee says:

    Awesome work Bo and family! Bo is a consistent, hard working athlete, so it is no surprise that he is checking in daily at 6AM for a CFHSV Zoom WOD. He’s also an incredibly nice person and it’s always a pleasure to start the day off with Bo in class. Can’t wait to see you back in class Bo, and hopefully soon! Until then, stay after it 🙂

  3. Hal says:

    Bo Knows

  4. Clair says:

    Awesome pictures, Bo!
    11:25 rxd step-ups

  5. Misty says:

    Bo!!! This guy is 100% committed and is a regular every single morning at CFHSV and in the 6am zoom wod! I truly can’t imagine starting my day without this guy! I’m lucky enough to get to see his son Gray every morning too! You can tell that Bo’s dedication and discipline has definitely rubbed off. This guy is a great athlete, a great person and a great dad. Always striving to get better, stronger and faster… now I can’t wait to see his son show out at CF Kids!

    WOD – 15:43 rx+

  6. Kim G says:

    A. Strength- 5 x5 sets single arm strict presses 20#DB
    B. Yesterday’s Home WOD 25:50
    5 rds of:
    10 push ups
    10 single leg DL (5 each side) 65#
    10 S2O
    10 PC
    10 WB Sit-ups w/ 14#
    10 single arm DB chair rows 20#

    • Nathaniel says:

      Yesterday’s Home WOD was a good one. Nice choice Kim and way to get after it! I really like those single arm DB presses. That’s awesome and will get your strong!

  7. Bo says:

    Thanks for the kind words. You guys are the best. Misty, you’re awesome. A lifesaver for me and Hal these past several weeks. I’m ready for normal again, but sure going to miss our daily 6am Zoom WOD’s!

  8. Regina says:

    Strength: 5×5 w/3 sec pause @85lbs

    WOD: 1+1 Rx w/run; 19:34 finish

  9. Nathaniel says:

    Love the 3sec pause Regina. It works and it’s just mean and cocky. Way to finish up the WOD too cause that was a tough cut off. You rollin!

  10. Nathaniel says:

    A. 225(7) – 240(5) – 255(3) – 285(1) – 240(2)

    B. 13:46 rx+ ( row, box jumps )

  11. Wesley Branch says:

    Improvised a bit…

    2 rounds
    1000M Skierg
    24 front squats (2 50lb dumbbells)
    24in box step ups


    That hurt…

  12. Mandee says:

    A. 165(7) – 175(5) – 190(3) – 205(1) – 175(6)
    B. 13:50 RX+ row

  13. Cassarole says:

    160-7, 170-5, 180-3, 190-1, 180-6
    Row/ step-up

  14. Josh Kennedy says:

    AM: Took my Army Physical Fitness Test (APFT) for the 30th straight year. Uggh.
    Then got to join Bradley plus the Campos family via Zoom for the 5:30 pm class
    S/WOD: Goblet step-ups with 1.5pd KB, 10 reps x 6 sets E2MOM
    Metcon: 16:58, running, sub’ed in Goblet Squats with 1.5pd KB, then box jumps to 23″ back patio
    Accessory work complete.

  15. Alli B says:

    Home WOD dome with my puppy Rio -20:48 (running ain’t my jam!)
    45 lbs squats
    20” box jumps

    5×5 front squat @ 85lbs & accessory work done too.

  16. Bailey says:

    A. All from the ground
    165 (7) – 165(5) – 175 (3) – 175 (3) 165(10 reps)

    B. 14:40 rx+ run

  17. JJ Millich says:

    A: 185(5)x5 (Right leg soreness; stayed light)
    B: 13:47, RX @95# w/bike
    (Splits – 6:46/7:01)