Workout, Happening, and Updates at CROSSFIT HUNTSVILLE

The Blog

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Tuesday, 19 June, 2012

Warm-up: 400 Meter row 3 Rounds: 6 Unbroken Wall ball shots 6 Ring rows 12 Walking lunges Workout: For time: Run 400 meters 95 pound Thruster, 21 reps

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Sunday, 17 June, 2012

Warm-up: 200 Meter run 8 Minute review on Double unders Instructor led group calf stretches 10 PVC pass throughs Workout: “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders

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Friday, 15 June, 2012

Warm-up: 400 Meter run or 500 Meter row 4 Rounds: 3 Burpee pull ups Wall to wall fanny kickers Workout: 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Chest-to-bar pull-up Box

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Thursday, 14 June, 2012

Warm-up: 400 Meter run 3 Rounds: 3 Over the box jumps 6 Hand release push ups 9 Medicine ball squat cleans Workout:“Partner Filthy Fifty” For time: 50 Box

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Tuesday, 12 June, 2012

Warm-up: 400 Meter Indian run 3 rounds: 6 kipping swings 6 rebounding box jumps 6 shoulder touches Workout: Five rounds for time of: Handstand walk 25 yards 50

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Sunday, 10 June, 2012

Warm-up: 5 Minutes of shoulder/hip mobility Bear Complex – 3 Rounds starting with an empty barbell 5 Minutes of instruction on the kip Workout: “Pheezy” Three rounds for

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Saturday, 9 June, 2012

Workout: “Hope” Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest to bar Pull-ups “Hope” has the same format

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Friday, 8 June, 2012

Warm-up: 15 Minutes of instructor led agility/sprint drills Workout: Run 5K Post time to comments. Compare to 120115. * There will be 1 mile and 2 mile options

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Thursday, 7 June, 2012

Warm-up: 400 Meter Indian run 4 Minute AMRAP @50% effort 5 Partner tire flips 10 Partner push ups 20 Second jump rope Workout: “Partner WOD” 20 Minute AMRAP

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Tuesday, 5 June, 2012

Warm-up: Partner assisted hamstring stretch 5 Minutes of active ROM hip and hamstring drills Workout: Deadlift 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 111014. WOD Demo with

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Monday, 4 May, 2012

Warm-up: 5 Minutes of foam rolling/mobility 8 Minute amrap @50% effort 4 Barbell front squats 4 Barbell push press 4 Ball slams 200 Meter run Workout: 155 pound

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Sunday, 3 June, 2012

Warm-up: 5 Minute run/row @moderate pace 5 Minutes of hip/shoulder mobility 3 Rounds: 3 DB snatch/arm (focus on quick transition b/t arms)- Increase load each set

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Friday, 1 June, 2012

Warm-up: 5 Minute group med ball toss 10 Minute instructor led agility drills/cone drills Box jump gauntlet Workout: A. Rack Jerk 3-3-2-2-1; Rest 3-5:00 B. 1 Minute drills

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Wednesday, 30 May, 2012

Warm-up: 2 Rounds: 400 Meter Indian Run 5 Rebounding box jumps 10 Dumbbell push press Workout: “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40

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Tuesday, 29 May, 2012

Warm-up: 400 Meter run 3 Rounds: P1: 6 Parallette burpees P2: Single unders/Double unders Workout: Five rounds for time of: 40 Double-unders 30 Box jumps, 24 inch box

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Sunday, 27 May, 2012

Warm-up: 400 Meter run 50 Single unders 10 Medicine ball chest passes w/partner 50 Single unders 10 Medicine ball squat throws w/partner 50 Single unders 10

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Saturday, 25 May, 2012

Warm-up: 400 Meter run Instructor led warm up Workout: “21 Guns – A Memorial Salute” Partner #1: 21 Pull-ups 21 Burpee Box Jumps (20″ Rxd) 21 Firemans Carry Back

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Friday, 25 May, 2012

Warm-up: 200 Meter run 2 Rounds done w/partner: P1: 350 Meter row 5 Ball slams 5 Jump squats 5 Partner anchored sit up P2: Rest Workout: A. Hang

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Thursday, 24 May, 2012

Warm-up: 90 Seconds of single unders 90 Seconds of double unders 3 Rounds: 4 Wall Squats 4 PVC pass throughs 4 Non kipping knees to elbows Workout: A.

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Wednesday, 23 May, 2012

Warm-up: 400 Meter run 3 Rounds: 6 KB Sumo deadlift high pull 4 Kettlebell swings 2 Floor levers Workout: 21-18-15-12-9-6-3 rep rounds for time of: Hang Power Snatch,

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Tuesday, 22 May, 2012

Warm-up: 250 Meter row 3 Rounds: 9 Air squats 6 GHD sit ups 3 Parallette shoot throughs Workout: 9-6-3 reps for time of: 165 pound Thruster Muscle-up Neal

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Monday, 21 May, 2012

Warm-up: 400 Meter run 3 Rounds: 4 Barbell Deadlifts 4 Strict barbell shoulder press 4 Barbell good mornings 4 Clapping push ups Workout: “Diane” 21-15-9 reps of: 225

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Sunday, 20 May, 2012

Warm-up: 250 Meter row 3 Rounds: 100 Meter run 4 Dumbbell man makers Workout:“Chelsea” Set up before a clock, and every minute on the minute perform 5 pull-ups,

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Saturday, 19 May, 2012

Warm-up: 250 Meter row 3 Rounds (increase each round): 3 Russian KB swings/arm 3 Hang Power Clean/arm 3 Push Jerk/arm Workout: Five rounds for time of: Turkish Get-up,

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Friday, 18 May, 2012

Warm-up: 200 Meter run 3 Rounds: 30 Second jump rope 30 Second sit ups 30 Second alternating jump lunges 30 Second rest Workout: Three rounds for time of:

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Wednesday, 16 May, 2012

Warm-up: 500 Meter row 2 Rounds w/partner: 200 Meter med ball run 8 Partner wall ball shots 8 Partner wall ball sit ups Workout: “Lynne” Five rounds for

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Tuesday, 15 May, 2012

Warm-up: 200 Meter backwards run 2 Rounds: 2 Diamond push ups 2 Tricep push ups 2 Wide arm push ups 6 V-ups 50 Meter run Workout: “Partner WOD”

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Monday, 14 May, 2012

Warm-up: 400 Meter Indian Run 3 Attempts Max rep Double unders (rest as needed between attempts) Workout: 3 Sets @95-97% effort 20 Unbroken Thrusters, 95/65# 400 Meter row

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Sunday, 13 May, 2012

Warm-up: 200 Meter run 3 Rounds: 150 Meter row 5 Medicine ball clean wall ball shots 5 Jumping pull ups *Damper increases each round Workout: “Badger” Complete three

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Friday, 11 May, 2012

Warm-up: 250 Meter row 2 Rounds: 10 Second Handstand hold 5 Russian step ups/leg 10 Second ring L-sit 5 Parallette jumps Workout: 5 Rounds for time: 5 Wall

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Thursday, 10 May, 2012

Warm-up: 400 Meter run 3 Rounds: 3 Strict Pull ups (or attempts) 6 Kettlebell Wall ball shots 9 Hip Extensions Workout: 21-15-9 reps for time of: 225 pound

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Wednesday, 9 May, 2012

Warm-up: A. Dennis Berry 10 Minute double under drill B. 8 Minutes to work up to a max height box jump Workout: With a 12 Minute continuously running

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Tuesday, 8 May, 2012

Warm-up: 1 Minute single-unders/30 second running man/30 second double-unders 2 Rounds: 6 Barbell Bent Over Rows 8 Burpees 10 Second False Grip Ring Hang Workout: A. Bench Press

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Monday, 7 May, 2012

Warm-up: 250 Meter row 2 Rounds: Butt kickers (cone to cone) 5 Jumping Squats High Knee Skips (cone to cone) 5 Ring rows Workout: Five rounds for time

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Sunday, 6 May, 2012

Workout: “Klepto” 4 rounds for time of: 27 Box jumps, 24″ box 20 Burpees 11 Squat cleans, 145 pounds Andrew Manderino 16:34, Ryan Johnston 17:29. Post

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Saturday, 5 May, 2012

BRING A FRIEND DAY!Warm-up: 5 Minutes of instructor led group stretching followed by agility drills 3 Rounds: 4 Ring rows 4 Tuck jumps 10 Walking lunges Workout: “Friend’s

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Friday, 4 May, 2012

Warm-up: 400 Meter run 50-40-30-20-10 Single Unders 2-4-6-8 Dumbbell Snatch Workout: Complete as many rounds as possible in 10 minutes of: 185 pound Clean and jerk, 2 reps

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Monday, 30 April, 2012

Workout: For time: 25 Handstand push-ups 50 Toes-to-bar Run 800 meters 75 pound Push press, 75 reps 150 Double-unders Post time to comments. Powerlifting: A1: Front Squat 5

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Saturday, 28 April, 2012

Warm-up: 200 Meter run 3 Rounds: 20 Double unders/40 Single unders 10 Calorie Row 5 Second Handstand hold Workout: A. Power Snatch – Spend 10 Minutes to find

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Friday, 27 April, 2012

Warm-up: Group medball toss WITH BURPEE PENALTY! 2 Rounds: 10 Partner medball toss 10 Partner squat throws 10 Partner sit up throws Workout: A. Weighted Pull up –

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Thursday, 26 April, 2012

Warm-up: 250 Meter row 3 Rounds: P1: 100 Meter run P2: Burpee pull ups Swap Workout:“Athlete’s Choice” 2 Rounds for time: 500 Meter row 400 Meter run 20

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Tuesday, 24 April, 2012

Warm-up: 2 Rounds: 250 Meter row 10 Kettlebell swings 5 Kettlebell push ups 5 Kettlebell goblet squats Workout: A. Deadlift – 10 Minutes to build to a tough

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Monday, 23 April, 2012

Warm-up: 250 Meter row 2 Rounds: 10 Kettlebell swings 5 Kettlebell push ups 5 Kettlebell goblet squats Workout: A. 5 TnG Hang Power Clean + 1 Thruster -Spend

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Sunday, 22 April, 2012

Warm-up: 2 Rounds: 200 Meter run 5 Ring rows 5 Barbell Deadlifts 5 Barbell Shoulder Press Workout: “Zimmerman” Complete as many rounds as possible in 25 minutes of:

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Tuesday, 17 April, 2012

Warm-up: 100 Unbroken single unders 3 Rounds: 5 Ball slams 10 Walking lunges with slam ball Workout: Seven rounds for time of: 15 foot Rope climb, 1 ascent

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Monday, 16 April, 2012

Warm-up: 200 Meter run 3 Rounds: P1: 250 Meter row P2 Burpee Broad Jumps Workout: 21-15-9 reps for time of: 115 pound Power clean 115 pound Thruster Peter

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Sunday, 15 April, 2012

Warm-up: 3 Rounds: 200 Meter row 6 Push ups Workout: A. 10 Minute Skill Work – Double unders B. “Nicole” Complete as many rounds in 20 minutes as

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Tuesday, 10 April, 2012

Warm-up: 200 Meter run Partner Handstand holds 200 Meter partner run w/Kettlebell 40 Total Kettlebell swings as a team Workout: A. Shoulder Press 4 x 4 @85% 1RM

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Monday, 9 April, 2012

Warm-up: 10-15 Minutes of POSE running drills Workout: Five rounds for time of: Run 800 meters 9 Muscle-ups Lucas Zepeda 24:39, Russ Greene 25:44. Post time to comments. Powerlifting: A.

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Saturday, 7 April, 2012

Warm-up: 100 Unbroken single unders Wall 2 Wall bear crawls High knees Butt kickers Workout:“Team WOD” 100 Overhead Squats, 45/35# 100 Deadlifts, 225/135# 100 Hand release push ups

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Friday, 6 April, 2012

Warm-up: 200 Meter run 3 Rounds: 150 Meter row 10 Walking lunges 10 Second handstand hold Workout: “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift,

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Tuesday, 3 April, 2012

Warm-up: 400 Meter run 3 Rounds: 5 Ball salms 5 Ball squats 5 Ball push press Workout: For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5

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Sunday, 1 April, 2012

Warm-up: 400 Meter run 3 Rounds: 2 High Tuck Jumps 4 Push ups 6 Air squats Workout: “Jack” Complete as many rounds as possible in 20 minutes of:

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Saturday, 31 March, 2012

Warm-up: 200 Meter run 3 Rounds: 5 Double under attempts/10 Double unders 10 Walking lunges 5 Ring rows Workout: Seven rounds for time of: 165 pound Front squat,

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Friday, 30 March, 2012

Warm-up: 2 Rounds: 400 Meter indian run 10 Air squats 10 Push ups Workout: Clean and Jerk 1-1-1-1-1-1-1 reps Michael Lynch 290lbs. Post loads to comments. Compare to

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Wednesday, 28 March, 2012

Warm-up: 5-10 Minutes of Kettlebell warm up drills Workout: “Tyler” Five rounds for time of: 7 Muscle-ups 95 pound Sumo-deadlift high-pull, 21 reps Post time to comments. 1LT Tyler

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Monday, 26 March, 2012

Warm-up: 10 Minutes of instructor led stretching and agility drills Review POSE method and practice drills Workout: 8 rounds of: Run 400 meters Rest 90 seconds Post total

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Sunday, 25 March, 2012

Warm-up: 500 Meter row or 400 Meter run 3 Rounds: 5 Kipping swings 5 Medball clean/Wall ball shots Workout: “Desforges” Five rounds for time of: 225 pound Deadlift,

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Friday, 23 March, 2012

Warm-up: 4 Rounds: 30 Second single unders 10 Second double unders 3 Rounds: 3 Parallette shoot throughs 3 Skin the cats Workout: 3 Rounds for time: 10 Push

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Wednesday, 21 March, 2012

Warm-up: 250 Meter row 3 Rounds 2 Dumbbell man makers 50 Meter run/sprint Workout:“Team WOD” In teams of 2, complete as many rounds as possible in 30 minutes

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Tuesday, 20 March, 2012

*Russell Pugh broke the Madison County High School record in pole vaulting, clearing 13’7”. He also set the meet record for the Huntsville Panther Invitational

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