April 2011

Warm-up- 5 minutes of group ball toss, with 5 burpees every minute on the minute. Workout- For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbbells 25 Back extensions 30 Wall […]

Workout- Row 2K Post time to comments. Compare to 080721. “We’ve Become a Nation of Takers, Not Makers” by Stephen Moore, The Wall Street Journal.

Warm-up- 3 x20 Reverse hyperextensions 3 x 15 GHD sit-ups Workout- Box Squat 2-2-2-2-2-2-2-2-2-2 WEEK TWO of the Team Nutrition Challenge- What was your over-all team score for week one? Any surprises? Remember that team captains need to give these scores to Robert ASAP so he can post them on the whiteboard!

9am Class Workout- Snatch 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 110120. “The Mental Fight” with MMA fighter Eric Cusson by Again Faster Equipment – video [wmv] [mov]

Workout- Three rounds for time of: Run 100 meters 50 Push-ups Run 100 meters 50 Sit-ups Run 100 meters 50 Squats Run 100 meters 50 Back extensions Post time to comments. Compare to 051209. “Pose Method: Origins and Innovation” with Dr. Nicolas Romanov,CrossFit Journal preview video [wmv] [mov] DAY FIVE of the 2011 Team Nutrition challenge… What

Workout- In teams of three, move through the following stations for 15 minutes: station 1- Atlas stone shouldering station 2- 25 foot down-and-back Burpee Broad-jump station 3- rest Each athlete will stay at his or her station until the athlete at station 1 completes the trip down and back, at which point he or she will

Warm-up- 3 minutes of – 5 clean pulls, 5 Front squats, and 5 push-jerks on a 45 pound bar, 10 kipping swings. Workout- “Hammer” Five rounds, each for time, of: 135 pound Power clean, 5 reps 135 pound Front squat, 10 reps 135 pound Jerk, 5 reps 20 Pull-ups Rest 90 seconds Post time of each round to

Workout- “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Post reps for both exercises in all rounds. Compare to 101211. (we consider 70% of Body weight being “Rx’ed” for Females in our Gym performing this workout) Warriorschool’s fun, convenient and inexpensive, Handgun Martial Art Class (HMAC) is coming to Crossfit Huntsville. HMAC

Warm-up- Work up to a heavy single push-jerk Workout- 400 meter Walking lunge Post time and number of steps to comments. Compare to 100822. Cool-down- Foam roller to the quads!… do I really need to even post this? DAY 1 of the Team Nutrition Challenge – Post your breakfast to comments! “Lifting Shoes” with Greg Glassman – video [wmv] [mov]

Workout- One cycle every minute on the minute for 10 minutes of: 5 Dumbell Deadlifts 5 Dumbell Hang Power Cleans 5 Dumbell Thrusters If you fail to keep up with the clock, continue as an 10 minute AMRAP. Post load and number of rounds completed to comments. Benchmark Class Workout- “CrossFit Total” Back squat, 1 rep Shoulder Press,