Workout, Happening, and Updates at CROSSFIT HUNTSVILLE

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Sunday, 11 March, 2012

Warm-up: 400 meter run 3 Rounds: 3 High tuck jumps 10 Abmat situps 10 Second handstand hold Workout: “Paul” Five rounds for time of: 50 Double unders 35

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Friday, 9 March, 2012

Warm-up: Instructor led group stretching P1: 250 Meter row P2 Parallette burpees 2 times through Workout: For time: 21-18-15-12-9-6-3 Pull ups Box Jumps 30/24″ (Must step down every

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Thursday, 8 March, 2012

Warm-up: Double-under flow drill for 2 minutes 20 single unders, 10 double unders/attempts Rest 1 Minute x 2 sets Workout: 3 Rounds for time of: 75/55# Power Snatch,

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Wednesday, 7 March, 2012

Warm-up: 200 Meter run 2 Rounds: 9 Kettlebell sumo deadlift high pull 6 Kettlebell snatch 3 Kettlebell push ups Workout: 10-9-8-7-6-5-4-3-2-1 Rep rounds for time of: Deadlift 155/110#

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Tuesday, 6 March, 2012

Warm-up: 250 Meter row 2 Rounds: 3 PVC pass throughs 6 PVC overhead squats 9 GHD sit ups Workout: Split snatch 1-1-1-1-1-1-1 reps Josh Everett 245lbs, Cody Burgener

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Monday, 5 March, 2012

Warm-up: Instructor led group stretching 5 minutes 2 Rounds Partner medball clean and toss x 8 (4 each) 200 Meter run with medball Workout: A. 10 Minute clean

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Sunday, 4 March, 2012

Workout: “Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Post rounds completed to

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Friday, 2 March, 2012

Warm-up: Instructor led group stretch 400 Meter row 3 Rounds: 4 Wall squats 8 Burpees Workout: 10 Rounds for time of: 15 Kettlebell swings 24/16 Kilograms 15 Air

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Monday, 27 February, 2012

Warm-up: 2 Rounds: 200 Meter run 10 Air squats 2 Rounds: 5 Front levers (on floor) 16 Dumbbell walking lunges Workout: Front Squat 2-2-2-2-2-2 Then: As many reps

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Sunday, 26 February, 2012

Warm-up: Row 500 meters/Run 400 meters 2 Rounds: Wall 2 wall bear crawl 8 Dumbbell deadlifts 8 Dumbbell Hang Power Cleans 8 Dumbbell Push Press Workout: “DT” Five

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Friday, 24 February, 2012

Warm-up: 400 Meter row then 2 Rounds: Kettlebell complex 5 Deadlifts 5 SDHP 5 Kettlebell swings 5 Goblet squats 5 Kettlebell push ups Workout: Five rounds for time

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Wednesday, 22 February, 2012

Warm-up: 400 Meter row then Instructor led 400 meter agility run followed by agility/flexibility work inside Workout: Back Squat 3-3-3 Moving up in weight if possible each round

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Friday, 17 February, 2012

Warm-up: 4 Shuttle runs alternating forwards and backwards 3 Rounds: 5 Box step ups 5 Rebounding box jumps 10 Kipping swings 10 Kettlebell SDHP Workout: Five rounds for

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Thursday, 9 February, 2012

Warm-up: 4 Rounds: 100 Single unders 5 Barbell good mornings 5 Back extensions Workout: A. Spend 10 Minutes working up to a heavy deadlift WITHOUT COMPROMISING FORM! Instructor

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Monday, 6 February, 2012

Warm-up: 2 Rounds: 400 Meter Indian run 30 Second squat hold 30 Second L-sit hold Workout: Sumo Deadlift 5 x 4-5 reps Powerlifting: A1: Front Squat 5 x 3-4 @22×1;

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Thursday, 2 February, 2012

Warm-up: 250 Meter row 2 Rounds: 3 Barbell Bear Complex starting from the Hang position 4 Shuttle runs Workout: Rack Jerk 1-1-1-1-1-1-1 Jason MacDonald Plans for the Open

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Monday, 30 January, 2012

Warm-up: 2 Rounds: 10 Calorie row 10 Kettlebell swings 5 Burpees 5 Ring rows Workout: “Misery Loves Company” For time: 75 Deadlifts 225/135# 75 Power Cleans 115/75# 75

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Friday, 27 January, 2012

Warm-up: Wall to wall drills: Run forwards, run backwards, high knees, butt kickers, high kicks, bear crawl, karaoke, etc.. Workout: “Flow Session” 15 Minute Run/Row 10 Minute Skill

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Wednesday, 25 January, 2012

Warm-up: Row 250 Meters 3 Rounds: 5 Wall ball shots 5 Kettlebell swings 5 Plate Presses Workout: Hang Power Snatch 3-3-3-3-3 Powerlifting: A. Jerk- Find a 1RM; Rest as needed

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Thursday, 19 January, 2012

Warm-up: 3 Rounds: 50 Meter run 10 Walking lunges 5 Perfect tricep push ups Workout: “Elizabeth” 21-15-9 reps of: Clean 135 pounds Ring dips Check out the 2012 Reebok

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Tuesday, 17 January, 2012

Warm-up: 400 Meter run 3 Rounds: 10 PVC overhead walking lunges 10 PVC overhead squats 10 Second handstand hold Workout: Snatch Balance 1-1-1-1-1-1-1 “Trail Running” with Brian MacKenzie

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Sunday, 15 January, 2012

Warm-up: 5 Rounds: 50 Single unders 5 Burpee broad jumps Workout: “McGhee” Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift, 5 reps

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Saturday, 14 January, 2012

Warm-up: 3 Rounds: 200 meter row 8 Kettlebell goblet squats 6 Kettlebell swings 4 Kettlebell push ups Workout: Thruster 1-1-1-1-1-1-1 “Reebok on a mission to get its employees

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Wednesday, 11 January, 2012

Warm-up: 400m Indian Run 6 Jumping pull ups 12 Air squats 2 Full rounds Wait for everyone to finish reps before starting second run. Workout: Back Squat 1-1-1-1-1-1-1 Powerlifting: A.

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Monday, 2 January, 2012

Warm-up: 2 Minutes of single-unders P1: Row 250m P2: Jumping Squats Switch P1: Row 250m P2: Wall Walks Switch Workout:“Fran on the track” 3 Rounds for time of:

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Saturday, 31 December, 2011

Warm-up: Instructor led agility drills- High knees, butt kickers, karaoke, skips, etc… Max rep double-unders in 2 minutes. Workout: “Jerry” For time: Run 1 mile Row 2K Run

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Wednesday, 28 December, 2011

Warm-up: 30 Seconds of single-unders/double-unders 30 Seconds rest x 6 3 Rounds: 5 PVC pass throughs 5 Perfect push-ups 5 Floor levers Workout: Hang Power Clean 3-3-3-3-3-3-3 Powerlifting: A. Power

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Wednesday, 21 December, 2011

Warm-up: 500m Row 2 Rounds: 8 Knees to elbows 8 Hollow rocks 8 Supermans 16 Overhead walking lunges Workout: Front Squat 3-3-3-3-3 Powerlifting: A. Split Jerk 2-2-2-2-2; Rest 5:00 B1:

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Monday, 19 December, 2011

Warm-up: 5 Minutes of double-under practice 3 Rounds: 5 Rebounding box jumps Rest 1 Minute between efforts Then- Work up to max height box jump Workout: 5 Rounds

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Saturday, 17 December, 2011

Warm-up: Agility drills: Karaoke, burpees, bear crawl, and Island runs Workout: Deadlift 1-10-1-20-1-30 “CrossFit Flagstaff: A True CrossFit Home” with Lisa Ray and Mike Ray,CrossFit Journal preview video

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Friday, 16 December, 2011

Warm-up: 4 Rounds: 10 Double-unders 10 Walking lunges 5 Barbell power snatches Workout:“Karibel” 10 Rounds for time 15 Wall ball shots 20/14#, 10′ Target 3 Power Snatches 135/95# Powerlifting: A.

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Monday, 12 December, 2011

Warm-up: 400 meter Indian run 3 Rounds: P1: 5 DB hang power clean, 5 Front Squat, 5 Push Press P2: Ab-mat sit-ups Workout: Thruster 1-1-1-1-1-1-1 Powerlifting: A. Clean 1.1.1.1 x

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Thursday, 8 December, 2011

Warm-up: 4 Rounds: Row 10 calories 6 Knees to Elbows 10 Kettlebell Swings Workout: Hang Squat Clean 1-1-1-1-1-1-1-1-1-1 “The Zach Miller Story”, CrossFit Journal preview video [wmv] [mov]

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Wednesday, 7 December, 2011

Warm-up: 1 Minute of single unders Group samson stretch Then: 3 Rounds 20 Double-under attempts 8 Ring rows 10 Second handstand hold Workout: 50 thrusters 65/45# 50 Pull

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Tuesday, 6 December, 2011

Warm-up: 2 Rounds: 400m Indian Run 4 Burpee/KTE/Pull-up complex Workout: 5 Minute AMRAP @80-85% Effort 5 Chest to bar pull-ups 25 Double-unders Rest 3 Minutes 5 Minute AMRAP

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Monday, 5 December, 2011

Warm-up: 2 Rounds Wall to wall: Walking Samson Stretch Bear Crawl Then: 2 Rounds P1: 1 Minute Row P2: 1 Minute Burpee broad jump Workout:“The Bear Complex” 5

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