March 2011

“Weaver” Four rounds for time of: 10 L-pull-ups 15 Push-ups 15 Chest to bar Pull-ups 15 Push-ups 20 Pull-ups 15 Push-ups Post time to comments. Enlarge image U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, Virginia, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air […]

Warm-up- 8 minutes of Hamstring and hip mobility drills, followed by 3-5 minutes of mid-line isolating movements (Think back ext, ab-mat sit-ups, good-mornings, Reverse-hypers, or GHD sit-ups) Workout- Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. Post loads to comments. Compare to 101109.

WOD & Benchmarks Class workout- “Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time. Post time to comments.

Workout- CrossFit Games Open 11.1 Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches Post score to comments… and then submit it on the CF games website ASAP! “From Losing 124 Pounds to the Open” by Maura Brown, CrossFit Journal preview video [wmv] [mov]

Warm-up- 6 minutes of shoulder mobility work, followed by the Burgener warm-up, and then split-jerk practice Workout- Behind the neck Jerk 1-1-1-1-1-1-1 Post loads to comments. “The Spealler Warm-Up” with Chris Spealler, CrossFit Journal preview video [wmv] [mov]

Warm-up- Group med-ball toss, followed by kipping swing and pull-up drills Workout- Seven rounds for time of: 10 Wallball shots, 20 pound ball 10 Pull-ups Compare to 101023. Cool-down- 3 x 20 reverse-hypers Getting Geared up to compete in the Open tonight or Saturday? Remember that you will need to SUBMIT your scores via the CrossFit Games website and WE will

Warm-up- Group Med-ball toss, followed by a group run. Workout- For time: Run 1 mile 100 Sit-ups 100 Back extensions Run 1 mile Mix and match back extensions and sit-ups as needed. Post time to comments. Compare to 051206. Cool-down- Spend time getting your calves acquainted with the trigger-point rollers. GoHEAVY workout- Hang Power Clean: 1-1-1-1-1-1-1 reps CrossFit Games Open 11.1 Complete as many

Warm-up- Hip mobility work, followed by squat and bench practice Workout- Complete as many rounds as possible in 12 minutes of:185 pound Bench press, 3 reps225 pound Back squat, 5 reps Post rounds completed to comments. TEAM CROSSFIT HUNTSVILLE- 39 members and counting! Ryan Penton- Our newest Athlete profile. If you want one of your

Warm-up- Basic gymnastics warm-up: hollow rocks, push-ups, strict pulls, kipping swings, etc. Workout- With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed. Post number of minutes completed to

Free Class Workout- As many rounds as possible in 15 minutes of: 20 Double-unders 15 sit-ups 10 push-ups Benchmarks Class Workout- “Chelsea” With a continually running clock, perform 5 pull-ups, 10 push-ups, and 15 squats every minute on the minute for 30 minutes or as long as possible. If you fall behind the clock keep