Workout, Happening, and Updates at CROSSFIT HUNTSVILLE

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Monday, September 24, 2012

Warm up: 400m Indian run 3 rounds 8 barbell power snatch 100m row WOD: 21-15-9 power snatch 95/65 bar facing burpees pull ups Powerlifting: A1. 3 x 3 shoulder press

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Wednesday, September 5th, 2012

Warm up: 250m row 200m run 3 rounds 12 walking lunges 12 plate OH press 12 plate crunches WOD: A. OHS 5-3-3-3-1-1-1-1 Rory McKernan 225-245-260-275-290(f)-290-300(f)-300(f)-300lbs B. 800m run

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Wednesday, August 29, 2012

Warm up: 200m run Instructor led kettlebell work 3 rounds 5 ball slams 10 lunges WOD: 21-15-9 unbroken KBS 2/1.5 unbroken WBS 20/14 Powerlifting: 3 x 5 bench press @

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Friday, August 24, 2012

Warm up: 400m instructor led agility run Instructor led group stretching 3 rounds 5 med ball clean WBS 20 double unders WOD: “SQT” 3 rounds 10 ground to

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Monday, 20 August, 2012

Warm up: 500m row 3 DB man-makers, EMOM for 4 minutes *try to increase weight on each round* WOD: 21-15-9 Deadlift 225/155 Thrusters 95/65 Powerlifting: A. In 20 minutes, work

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Monday, 13 August, 2012

Warm-up: 10 Minute double under drill Workout: For time: Run 1600 meters 150 Double-unders 50 Burpees Run 800 meters 100 Double-unders 35 Burpees Run 400 meters 50 Double-unders

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Monday, 6 August, 2012

Warm-up: 200 Meter row 200 Meter run Workout: “Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Post time to comments. Powerlifting: A. Squat

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Sunday, 5 August, 2012

Warm-up: 400 Meter run 3 Rounds: 4 Inch worm push ups 8 Box jumps Workout: “Brenton” Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100

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Saturday, 4 August, 2012

Workout: 21-15-9 reps for time of: Hang squat clean, 50 pound dumbbells Handstand push-ups Post time to comments. Compare to 050625. WOD Demo with Josh Everett

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Tuesday, 31 July, 2012

Warm-up: 200 Meter run 3 Rounds: 5 BB deadlift 5 BB hang squat clean thrusters Rest 45 seconds Workout: “CrossFit Total” Back squat, 1 rep Shoulder Press, 1

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Sunday, 29 July, 2012

Warm-up: 400 Meter run 4 Rounds: 4 PVC Pass throughs 4 PVC Overhead squats 4 PVC Sotts press 4 Kipping swings Workout: “Ryan” Five rounds for time of:

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Friday, 27 July, 2012

Warm-up: 400 Meter Indian run 4 Rounds: 2 Parallette shoot throughs 4 Sots press 6 Ring rows Workout: Five rounds for time of: 15 foot L-rope climb, 1

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Thursday, 26 July, 2012

Warm-up: 250 Meter row 2 Rounds: 3 Kettlebell Deadlifts 3 Kettlebell Sumo deadlift high pull 3 Kettlebell swings 3 Kettlebell Goblet squats 3 Kettlebell Push ups Workout: Clean

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Wednesday, 25 July, 2012

Warm-up: 200 Meter run Teams of 2 complete the following: 100 Single unders 50 kettlebell swings 200 Meter run Workout: Five rounds for time of: 75 pound Push

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Monday, 23 July, 2012

Warm-up: 400 Meter run 3 Rounds: 30 Second row 30 Second push ups 30 Second lunges 30 Second rest Workout: Complete as many rounds as possible in 20

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Sunday, 22 July, 2012

Warm-up: 400 Meter run 2 Rounds: 6 Reboudning box jumps 6 Toes through rings 6 Ball slams Workout: “McGhee” Complete as many rounds in 30 minutes as you

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Tuesday, 17 July, 2012

Warm-up: 500 Meter row 3 Rounds: 5 Medicine ball squat cleans 10 Walking sampson stretch lunges 50 meter run Workout: Five rounds for time of: 135 pound Power

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Sunday, 14 July, 2012

Workout: “CrossFit Games 2012 Masters WOD 3” For time: Row 1K 30 Cleans, 135/95# 50 Burpees Catch up with Fortunato after Friday night’s workout

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Saturday, 13 July, 2012

Warm-up: 5 Minutes of hip mobility/AROM stretching 5 Minute AMRAP @50% 10 Ball slams 10 Second static ring dip hold 100 Meter run Workout: Three rounds for time:

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Friday, 12 July, 2012

Warm-up: 400 Meter run 2 Rounds: 6 Kettlebell deadlifts 6 Kipping swings 6 Kettlebell snatch Workout: “Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell

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Thursday, 12 July, 2012

Warm-up: 8 Sets: 20 Second row @high effort 10 Second row @easy effort 5 Minutes of practice on Handstand holds Workout: A. Overhead Squat 1-1-1-1-1-1-1 reps Gretchen Kittelberger

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Wednesday, 10 July, 2012

Warm-up: 2 Rounds: 30 Second single unders Rest 30 seconds 30 Second double-under attempts Rest 30 seconds 30 Second Kettlebell swings Rest 30 seconds Workout: For time: 400

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Tuesday, 10 July, 2012

Warm-up: 2 Rounds: 400 Meter Indian Run 10 Second Curly Ball on Parallettes 5 Perfect push ups Workout: Complete as many rounds as possible in 12 minutes 200

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Monday, 9 July, 2012

Warm-up: 2 Rounds: 200 Meter run 5 Jump squats 5 Kipping swings Workout: 2012 CrossFit Games Regional: Individual Event 4 For time: 135 pound Back squat, 50 reps

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Sunday, 8 July, 2012

Warm-up: 200 Meter run 8 Tire jumps 8 Mountain climbers 5 Minutes of review on GHD sit ups Workout: “Hansen” Five rounds for time of: 2 pood Kettlebell

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Saturday, 7 July, 2012

Warm-up: 200 Meter run 10 Minute double under drill Burgener warm up Workout: 2012 CrossFit Games Regional: Individual Event 5 Complete the following every minute for as long

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Friday, 6 July, 2012

Warm-up: 500 Meter row 3 Rounds: 6 Shoulder touches 8 GHD sit ups 10 Jump squats Workout: A. Hang Power Clean – 3 tough reps every minute on

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Thursday, 5 July, 2012

Warm-up: 5 Minutes of agility drills 3 Rounds: 3 DB man makers 50 Meter sprint *Sprints are to increase speed each round Workout: 4 Rounds for time: 10

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Tuesday, 3 July, 2012

Warm-up: 400 Meter run 3 Rounds: 6 Barbell deadlifts 6 Barbell front squats 6 Barbell push press Rest 30 seconds Workout: A. Deadlift 5 x 5; Rest 5:00

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Sunday, 1 July, 2012

Warm-up: 500 Meter row Demo/Review of each movement for the workout Workout: “Lumberjack 20” 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats

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Saturday, 29 June, 2012

Warm-up: 400 Meter run 3 Rounds: 10 Partner wall ball shots 5 Partner handstand kick ups Workout: 21-15-9 rep rounds for time of: Sumo deadlift high pull @95/65#

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Thursday, 28 June, 2012

Warm-up: 4 Sets: 30 Second run @50% 30 Second run @85% 3 Rounds: 6 Alternating partner medicine ball cleans 3 Inch worms Workout: 2012 CrossFit Games Regional: Individual

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Monday, 25 June, 2012

Warm-up: 400 Meter run 3 Rounds: 3 Dumbbell manmakers 3 Pull ups Workout: A. Bench press 3-3-3-3-3 reps. B. Bench Press Max reps x 2 attempts @BW(males)/66% BW(females) Powerlifting: A.

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Sunday, June 24, 2012

Warm-up: 500 Meter row 3 Rounds: 4 Jump squats 4 Parallette push ups 4 Barbell shoulder press Workout: “J.J.” For time: 185 pound Squat clean, 1 rep 10

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Friday, 22 June, 2012

Warm-up: 5 Minutes of agility drills 2 Rounds: 5 Kipping Swings Wall 2 Wall bear crawl 5 Second handstand hold Workout: For time: Run 800 meters 10 rounds

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Thursday, 21 June, 2012

Warm-up: 500 Meter row 3 Rounds: 15 Walking lunges 10 Hip extensions 5 Inch worms Workout: Back Squat 2-2-2-2-2-2-2-2-2-2 reps Post loads to comments. Compare to 060930. WOD

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