Wednesday, May 6 2020

Posted by Mandee on May 5th, 2020

20 responses

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

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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

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

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20 responses to "Wednesday, May 6 2020"

Nathaniel says:

May 5, 2020 at 3:43 pm

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!!

Mandee says:

May 5, 2020 at 5:13 pm

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 :)

Hal says:

May 6, 2020 at 1:36 am

Bo Knows

Clair says:

May 6, 2020 at 3:05 am

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

Misty says:

May 6, 2020 at 4:06 am

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+

Kim G says:

May 6, 2020 at 6:27 am

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#

Bo says:

May 6, 2020 at 6:43 am

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!

Regina says:

May 6, 2020 at 7:48 am

Strength: 5x5 w/3 sec pause @85lbs

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

Nathaniel says:

May 6, 2020 at 8:58 am

Heck yeah Clair! RX that mofo and get to stepping’ !

Nathaniel says:

May 6, 2020 at 9:00 am

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!

Nathaniel says:

May 6, 2020 at 9:02 am

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!

Nathaniel says:

May 6, 2020 at 9:04 am

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

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

Wesley Branch says:

May 6, 2020 at 12:46 pm

Improvised a bit...

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

13:33

That hurt...

Mandee says:

May 6, 2020 at 12:53 pm

Oh, I know it did! Nice work, stud!

Mandee says:

May 6, 2020 at 12:53 pm

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

Cassarole says:

May 6, 2020 at 1:44 pm

160-7, 170-5, 180-3, 190-1, 180-6
12:51rx+
Row/ step-up

Josh Kennedy says:

May 6, 2020 at 2:14 pm

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.

Alli B says:

May 6, 2020 at 2:19 pm

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

5x5 front squat @ 85lbs & accessory work done too.

Bailey says:

May 6, 2020 at 3:43 pm

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

B. 14:40 rx+ run

JJ Millich says:

May 7, 2020 at 1:45 pm

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

Wednesday, May 6 2020

20 responses to "Wednesday, May 6 2020"

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