Friday, April 10 2020

Posted by Mandee on April 9th, 2020

30 responses

Click here for WOD brief!

Back Squat EMOM

8@70% - 4 @80% - 2@85% - 1@90% - Max Reps@80%

For Time: (15min cap)
30 Overhead Lunges (alt legs) 95/65 RX+ 115/75 MRX 75/55

30 Pull-Ups RX+ Strict

Add Weight

20 Front Squats 135/95 RX+ 165/115 MRX 95/65

20 Chest to Bar

Add Weight

10 Back Squats 165/115 RX+205/135 MRX 135/95

10 Muscle Ups (Bar or Ring) MRX Burpee Chest to Bar Pull-Ups

Flexibility and Pistol Development

2x30sec Couch Stretch or Modified Couch

10 Pistols (each leg) or 10 Pistol Build Ups

2x30sec Head to Floor Straddle Stretch

10 Pistol Progressions (each leg)

2x 30sec Pigeon/Swan/Piriformis Stretch

10 Pistols (each leg) or 10 Pistol Build Ups

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

Home WOD

For Time:

35 Overhead Alternating Lunges

35 Rows / Chair Rows

25 Front Squats

25 Rows / Chair Rows

15 Back Squats

15 Double Push-up Burpees

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In accordance with the recent mandates set forth by the Alabama Governor, CrossFit Huntsville will be closed through April 30th.

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30 responses to "Friday, April 10 2020"

Josh Kennedy says:

April 9, 2020 at 3:23 pm

Best cheering section ever! ???

Nathaniel says:

April 9, 2020 at 3:41 pm

David doin some lateral burpees in the front yard like a dedicated CrossFitter with the apple of his eye watching and learning. David and Sydney have been dedicated since joining CFHSV and this is a testament to that. Great people setting a great example for a perfect little baby girl that will grow up knowing what health and fitness looks like. Way to set an example!

Mandee says:

April 9, 2020 at 3:53 pm

So much to love about this picture! David putting in work and setting the example for sweet, perfect little Ella? David and Sydney are as down to earth and nice as they come. They both work incredibly hard and it’s a treat to have them at CFHSV. Keep getting after it, Knight family ?

Daniel Fernandez Perez says:

April 9, 2020 at 4:19 pm

Heck yeah! Go, David! So freaking sweet to see baby Ella cheering her dad on during his WOD. ?

Misty says:

April 10, 2020 at 3:31 am

What an awesome pic! Beautiful day, stud of an athlete, Burpees and a beautiful/perfect little girl! David has been all in since the day he walked into CFHSV and it’s been fun to watch him grow as a CF athlete. He always has a smile and great attitude as he attacks every wod. Can’t wait to watch this sweet little girl grow up and become a little CrossFit kid! She has the best parents who set a great example for her to follow!

Misty says:

April 10, 2020 at 3:38 am

Had a great crew this morning at 6am for our zoom wod! Bo, Hal, Ryan L, Dani and Rob and ending their week right! Hope to see even more CFHSV faces tomorrow at 9am!

A. 115 - 135 - 145 - 165 - 8 reps @ 135
B. 14:10 scaled

Nathaniel says:

April 10, 2020 at 3:44 am

Nice work 6am crew! You rock Misty...early and often! Way to go!

JJ Millich says:

April 10, 2020 at 5:45 am

CFHsv Workout from Yesterday, 4/9/20
(I actually squatted yesterday)
A: StrictPress: 125(8)-145(4)-165(2)-180(1)-145(5)
B1: 4 even, scaled
(Bike/PUs/StrictRingDips/StrictPull-ups/155#)
B2: 1:48, scaled

Misty says:

April 10, 2020 at 6:03 am

Great work Jeremy! This quarantine ain’t slowing you down one bit!

Alli B says:

April 10, 2020 at 7:17 am

15:58
45lb overhead lunges
30lb DB row - left and right
45lb front squat(double number of reps because of light weight)
85lb back squat
double push up burpees : 10 on toes then last 5 on knees
Accessory work done ✅

Arms are like wet noodles!!

Regina says:

April 10, 2020 at 7:30 am

Another great picture - workouts are the best baby entertainment ever

Strength: 85lbs across, 8 last set; mixed in some tempo & 3 sec pauses in the middle sets

WOD: 2+10 Scaled to 55-65-85lbs and half reps strict pull-ups for all

Josh Kennedy says:

April 10, 2020 at 7:35 am

Good crew for 6am. Sorry I missed, but neighbors don't take kindly to me dropping barbell loads in the driveway pre-dawn!

Josh Kennedy says:

April 10, 2020 at 7:38 am

Nice midday break from all the WebEx/telecons
S/WOD: Back Squat, 5x5 E2MOM with 135#, 3sec full pause at bottom. Glad to get the knees warmed up!

Jumped onto 1130 Zoom class for metcon with Bradley, home WOD version: 75# for barbell load, sub'ed in BB rows. 8:15 total

After:
Pistols and flexibility
Then the daily 100 burpees with Andrew

Back to work!

Bo says:

April 10, 2020 at 7:51 am

Thanks Misty for the morning motivation! Great week of 6am classes.

Wilma Jackson says:

April 10, 2020 at 8:00 am

First off, I love this picture!
Thanks for all of the great workouts!
I did today's very modified.
45lb OH lunges
30 strict pull-ups
65lb front & back squats
burpee pull-ups
I have no idea of the time rec'd a phone call and talked for 2 minutes. lol

Nathaniel says:

April 10, 2020 at 8:14 am

Ol “Don’t Dare Me Jeremy” at it again! Squattin, and pressin, and biking, and throwin down between work and homeschooling. Awesome dude!

Dan M says:

April 10, 2020 at 8:47 am

Home WOD- 10:56
Empty barbell for OH
115# for squats
35# DB for rows

Never thought I’d miss pull-ups

Nathaniel says:

April 10, 2020 at 8:53 am

Alli, you are one bad to the bone lady! Nothin but respect for all you do. Way to get down on a Friday!

Nathaniel says:

April 10, 2020 at 8:56 am

Rrrrrregina!!! Nice modification on the strength to get your bang for the buck. I’ve seen how you’re pulling off those pull ups and it’s so cool and mean. Keep. It. Up.

Josh Kennedy says:

April 10, 2020 at 9:09 am

You can send me $20 for calling in the middle of the WOD so you could get a breather. ;-)

Nathaniel says:

April 10, 2020 at 9:30 am

Daily 100 burpees!?! You and them boys of yours are ready to take on the world. Y’all training for a take over. Keep setting that bar high Josh

Nathaniel says:

April 10, 2020 at 9:34 am

Doesn’t look ‘very modified’ to me. Don’t slow play us Wilma! That looks very tough and job well done. Very CrossFit courteous to stop help those calling you mid-wod. You’re awesome Wilma!

Nathaniel says:

April 10, 2020 at 9:38 am

Dan the man gettin it done. I’ll trade ya some pull ups for some overhead squats. Those pull ups miss you too and they’re waiting on you. In the mean time it’s awesome that you and Emily are staying on it.

Nathaniel says:

April 10, 2020 at 9:40 am

A. 235(8) - 265(4) - 285(2) - 325(1) - 235(9)

B. 11:17 rx+

Mandee says:

April 10, 2020 at 9:55 am

Awesome work today CFHSV! So many people putting in some serious work at home ??
Today’s WOD:
A. 175(8) - 205(4) - 215(2) - 240(1) - 205(5)
B. 10:35 RX+

Bradley says:

April 10, 2020 at 9:56 am

That’s one awesome pic. David and Sydney are two of the best. David, way to show that sweet girl how it’s done.

Great work by all you studs who have already posted. Enjoyed watching Josh throw down at 11:30. I hope to see more of you at 5:30 tonight!!

A. 255(8) - 290(4) - 310(2) - 325(1) - 290(7)

B. 8:45 Rx

MH says:

April 10, 2020 at 11:18 am

200-230-250-265-230 9 reps
7:10 RX+ BMU

Cassarole says:

April 10, 2020 at 11:21 am

175-8,200-4,215-2,230-1,7-200
9:09rx+ bar mu
That was sheer will

Kent M. says:

April 10, 2020 at 1:25 pm

235/265/285/300/5@265

14:37 RX w/ bar MUs

Mandee says:

April 10, 2020 at 3:07 pm

Great job, Kent!

Friday, April 10 2020

30 responses to "Friday, April 10 2020"

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