Tuesday, April 21 2020

Posted by Mandee on April 20th, 2020

29 responses

Click here for WOD brief!

SumoDeadlift E3MOM

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

7min AMRAP:

11 Sumo Deadlifts 185/125 RX+ 225/155 MRX 135/95

7 Kettlebell Goblet Step Ups 24/20" MRX 20/18"

11 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12

7 Step Ups/Box Jumps

Core, Shoulder & Flexibility Development

3 sets 10 reps Barbell Sit-up to Press

3x30sec Head to Floor Straddle Stretch
3 sets x 5 reps Roll Back to Support/Toe Touch into Jiu Jitsu sit-up/Rolling Stand-up on both legs or Pistol stand w/one leg
3x30sec Couch Stretch or Modified couch Stretch on GHD

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

Home WOD

7 Rounds of:

11 Deadlifts

7 Weighted Step-ups

11 Swings

7 Step-ups / Jumps

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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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29 responses to "Tuesday, April 21 2020"

Nathaniel says:

April 20, 2020 at 3:34 pm

‘Check Mate’ showin out in the front yard with the Bell! Ring that bell for the whole neighborhood dude...let em know. Rise and shine suckers! And to add ‘show out’ to ‘show up’, he using sidewalk chalk to chalk up. The Perez family is all about some CrossFit. Mom and dad and kiddos too. They all live the fit life. Proud of y’all for keeping with it Perez’s!

Daniel Cooper says:

April 20, 2020 at 3:39 pm

Daniel!! It looks like we have way more in common than I realized. Only difference is you’re swinging that 72 KB like a beast! Hope you guys are well.

Mandee says:

April 20, 2020 at 3:39 pm

Come on! It doesn’t get much better than using Crayola sidewalk chalk to manhandle a heavy kettlebell. Daniel P is hard working, dedicated and driven. He and Jessica show out regularly while their two young studs are always killing it at CF Kids. This family is top notch in every way. ?

Josh Kennedy says:

April 20, 2020 at 3:53 pm

Sidewalk chalk, innovative, that's awesome

Lewis says:

April 20, 2020 at 4:28 pm

Digging the welcome mat ?

Misty says:

April 21, 2020 at 6:16 am

Daniel! Now that’s how you lock it out! All this time I didn’t think I had chalk at my house and now I know I have a whole bag of it! Loving all these home pics and love this whole CrossFit family! Missing those boys, but I’m sure they are keeping y’all on your toes!

A. 125 - 175 - 205 - 245 - 12 @ 175
B. 4 rounds rx ... then in honor of Bo and Hal I went ahead and finished out the home WOD of 7 rounds in 13:52.

Regina says:

April 21, 2020 at 7:41 am

Way to keep after it, Daniel!!

Strength: 5 sets, 5 reps tempo sumo-deadlifts @85lbs

WOD: 3+13 scaled to 85lbs

SabrinaP says:

April 21, 2020 at 9:22 am

A. 115-135-145-145-max(8 reps @ 145 lbs)
B. Rx for the AMRAP for a score of 2+11
Struggled with the goblet step ups which ate up a lot of the clock.

Nathaniel says:

April 21, 2020 at 11:48 am

Tempo ain’t no joke. That’s a great modification for the strength and with the deadlift it’s twice as deadly. Getting over 3 rounds is top notch too Rockstar!

Nathaniel says:

April 21, 2020 at 11:55 am

Sabrina P! Good to see ya ? Great job Sabrina on both parts. And yes, those step ups were brutal. I told mandee that they felt especially high and heavy today. But it didn’t stop ya and kept on steppin Stud

Nathaniel says:

April 21, 2020 at 12:03 pm

A. 305(8) - 345(4) - 365(2) - 385(1) - 315(5)

B. 3 + 11 rx+

Bailey dropped by today and worked out with Mandee and me. It was nice to see her and good to change things up a little. I came in 3rd today instead of my usual 2nd place.

Mandee says:

April 21, 2020 at 12:19 pm

A. 205(8) - 230(4) - 250(2) - 265(1) - 230(10)
B. 3 + 24 RX+

Cassarole says:

April 21, 2020 at 12:28 pm

280-8, 315-4, 330-2, 355-1, 315-4
3+24rx+

MH says:

April 21, 2020 at 12:37 pm

Yesterday’s wod
175 PP to SJ
7:55 RX+

220-255-275-285-255 for 6
4+2 RX+

Clair says:

April 21, 2020 at 12:42 pm

A. 155 across
B. 3+3 scaled to 19” on step ups. Almost 20” with chair and 2 15# plates
I needed some Crayola chalk today. Great picture!!

Bailey says:

April 21, 2020 at 12:49 pm

A. 205 (8) -230(4)- 250(2)- 265(1)- 230(13)
B. 3+16 RX+

Jason W says:

April 21, 2020 at 12:55 pm

April 16 Home WOD

3 Rounds For Time: 15:14 HRx
21 Rows x 2 45# DB
21 Push-ups
21 Weighted Sit-ups w/ 45# DB
200m Run

Katie A says:

April 21, 2020 at 1:02 pm

Home WOD- DLs 80# since that’s what I got, step ups w/ DB 35#, subbed swings for sit ups (struggled swinging that DB to start so had to swap mid-workout, need to find a better object to swing), box jumps 20” 11:53

Josh Kennedy says:

April 21, 2020 at 1:12 pm

Josh: 2+26 with 135# DL and 1.5pd
Andrew: 3+5 with 75# DL and 1pd
Lower back was LIT UP!
Accessory work complete, Josh at 75# for BB SU-Press, Andrew at 45#

JJ Millich says:

April 21, 2020 at 1:34 pm

A: 255(10)x5
B: 4 even, RX

Bo says:

April 21, 2020 at 1:47 pm

Awesome Misty! This one was a back burner. Thanks for holding us accountable with the Zoom mornings.

Nathaniel says:

April 21, 2020 at 2:12 pm

I see that BIG weight! Great job

Nathaniel says:

April 21, 2020 at 2:14 pm

Double down Tuesday! Nice work times two

Nathaniel says:

April 21, 2020 at 2:42 pm

Great work as usual Clair! Way to kick Day’s butt out of that chair so you could do your step ups!

Nathaniel says:

April 21, 2020 at 2:44 pm

Way to stay on it buddy! Those HRx WODs are legit just like you dude

Nathaniel says:

April 21, 2020 at 2:47 pm

Katie you are the real deal! Switching it up mid-WOD to keep the intensity was smart. WODs better keep their heads on a swivel messin you you. Rockin!

Nathaniel says:

April 21, 2020 at 2:49 pm

KEN - A - DEES!! That WOD had its hands full when you three showed up. Outstanding job across the board gentlemen.

Nathaniel says:

April 21, 2020 at 2:51 pm

Not sure what’s going on the JJ Gym but I’m gonna have to pay your home a visit with a dozen eggs and it ain’t gonna be pretty. This is no time to be half assing it around the garage ?

Cassarole says:

April 21, 2020 at 4:43 pm

Thanks Nate!!! Dude I LOOOOVE a heavy deadlift. 10lbs under my 1rm! Chasin 4hundo

Tuesday, April 21 2020

29 responses to "Tuesday, April 21 2020"

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