Warm-up: Sprint drills followed by working up to a heavy 1 rep deadlift NOT A 1RM Workout: For time: 5 muscle ups 245 pound Deadlift, 10 reps 15

Warm-up: Group med-ball toss followed by 15 minutes of practice clean and jerk Workout: For time: 15 foot Rope climb, 5 ascents 145 pound Clean and jerk, 5

Warm-up: 500m row followed by 5 minutes of shoulder mobility Workout: As many rounds as possible in 3 minutes of: 3 Kettlebell swings 2/1.5 pood 12 Double-unders Rest

Warm-up: 10 minutes of agility drills followed by tire burpees then muscle-up transition practice Workout: Three rounds, 12-9- and 6 reps, for time of: 135 pound Squat clean

Workout: Three rounds for time of: Run 800 meters Rest 2 minutes Post time to comments. Benchmarks:“Karen” For time: 150 Wallball shots, 20 pound ball Post time to

Workout: “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Post time to comments. Reminder: Gymnastics workshop today at 12:00!Thanks to everyone who made it

Warm-up: Group med-ball toss followed by ladder drills Workout: 5 rounds each for time of: 5 Touch and Go Power Snatches 10 Kettlebell Swings 1.5/1 pood 20 Double-unders

Warm-up: Spend the first 15 minutes of class working up to a heavy single turkish get-up Workout: Weighted dip 3-2-2-2-1-1-1-1-1 reps Dave Lipson: 72-100-135-150-162-167-172-177lbs. Kevin Montoya: 70,70,75,80,90,100,115,125,135(fail)lbs. James

Warm-up: 400m run followed by 10 minutes of kipping practice Workout: “Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55

Warm-up: Partner med-ball run followed by 10 minutes of the burgener warm-up and explosive hip drills Workout: Three rounds for time of: 30 Wallball shots, 20 pound ball

Warm-up: Group med-ball toss Workout: 5 Rounds each for time of: 5 Heavy Touch and Go Deadlifts 3 rounds of: 5 Burpees 5 Box Jumps, 24″ Rest 5

Workout: Weighted push-up 1-1-1-1-1-1-1 reps Post loads to comments.Benchmarks: “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Post reps for both exercises in

Workout: “Manion” Seven rounds for time of: Run 400 meters 135 pound Back squat, 29 reps Post time to comments. Dont forget to reserve your spot in

Warm-up: Max distance med-ball toss followed by 10 minute double-under drill Workout: 2010 Northwest Regional Event 1 Three rounds for time of: 135 pound Overhead squat, 10 reps

Warm-up: 400m indian run followed by 10 minutes of rope climb practice Workout: 4 rounds 10 Touch and Go Push-presses 3 Rope Climbs, 20 feet 250m run Rest

Warm-up: Group med ball toss followed by 3 rounds of “Cindy” Workout: “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest

Warm-up: 10 minutes of shoulder mobility. 3 x 10 Back Extensions 3 x 10 barbell front squats Workout: Front Squat 1-10-1-20-1-30 reps Cool-down: 5 x 5 Front Levers 3 x

Warm-up: 5 minutes of the following: 5 abmat sit-ups, 5 barbell good mornings, 50 meter overhead barbell run Workout: Three rounds for time of: 50 pound dumbbell Waiter

Workout: Bench Press 2-2-2-2-2-2-2-2-2-2 Benchmarks: “Kelly” Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball Post

Workout: For time: 21 Pull-ups 21 Handstand Push-ups 18 Pull-ups 18 Handstand Push-ups 15 Pull-ups 15 Handstand Push-ups 12 Pull-ups 12 Handstand Push-ups 9 Pull-ups 9

Warm-up: Burgener warm-up followed by 20 minutes of instruction on the Snatch Workout: Snatch one rep every minute on the minute for 15 minutes. Post the highest and

Warm-up: Group med-ball toss followed by the band assisted hamstring stretch Workout: Five rounds for time of: Run 400 meters 145 pound Deadlift, 20 reps 20 Push-ups 145

Warm-up: The “official” CrossFit Warm-up 3 rounds of 10-15 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with broomstick Sit-up

Warm-up: 10 minutes of practice on the Front Lever Workout: Weighted pull-ups 1-1-1-1-1-1-1 reps Post loads and body weight to comments. Cool-down: Max rep strict pull-ups Max rep kipping pull-ups

Warm-up: 20 minutes of skill work on the clean and jerk Workout: “DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean,

Workout: Five rounds for time of: 15 foot L-rope climb, 1 ascent 5 Parallette handstand push-ups 45 pound barbell One-legged overhead squat, 10 reps For the

Workout: 1. With a 2 minute running clock, sprint 200m. Use the remaining time to complete AMRAP of Ball Slams (20/14) Rest 1 minute 2. With

Warm-up: 3 minutes of the following: 5 explosive wall balls, 5 rebounding box jumps, 5 russian KB swings. Workout: “Morrison” 50-40-30-20 and 10 rep rounds of: Wall ball

Warm-up: 10 minutes of shoulder mobility Workout: Shoulder Press 5-5-5-5-5 reps Post loads to comments. Cool-down: 3 x 10 Kettlebell bottoms up 3 sets Max rep push-ups Interview with Bill

Warm-up: 10 minutes of hip and shoulder mobility followed by 3 minutes of the following: 6 push-ups, 6 PVC front squats, 6 ring rows. Workout: Three rounds for

Warm-up: Partner assisted hamstring stretch Workout: Deadlift 3-3-3-3-3 reps Post loads to comments. Cool-down: 3 x 10 Reverse Hypers 50 band good mornings Interview with Jon Gilson of Again Faster

ALL CLASSES ARE CANCELLED TODAY IN CELEBRATION OF THE 4TH OF JULY This, then, is the state of the union: free and restless, growing and full

Workout/Benchmarks: For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50

Workout: Complete as many rounds in 20 minutes as you can of: 7 Handstand push-ups 12 L-Pull-ups Post rounds and fractions of rounds completed to comments. “Strengthening

Warm-up: 4 intervals of tabata jump squats Workout: Back Squat 5-5-5-5-5 These are tempo squats. Take 2 seconds to descend to the bottom of the squat, have a

Warm-up: Burgener warm-up followed by sprint and agility drills Workout: For time: Run 800 meters Snatch, 30 reps Run 800 meters Cool-down: 10 minute squat test. Make it farther than

Warm-up: Group med-ball toss followed by 10 minutes of Muscle-up practice Workout: For time: Run 800 meters 30 Muscle-ups Run 800 meters Cool-down: Group discussion on the paleo/zone diet http://www.youtube.com/watch?v=K1lSehZI-NA&feature=youtu.be

Warm-up: 5 minutes of shoulder mobility followed by 15 minutes of working up to a heavy single clean and jerk Workout: For time: Run 800 meters Clean and

Warm-up: 500m row followed by 10 minutes of overhead squat practice Workout: With a 3 minute continuously running clock complete 5 rounds of the following: 115# Overhead Squat,

Workout: Deadlift 3-3-3-3-3 reps Benchmarks: “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups “The CrossFit Blues” from CrossFit Lisbeth. “Whatever Doesn’t Kill You Makes You Feel More Alive” with Eric Bach,CrossFit

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

Warm-up: The Dennis Berry double-under drill Workout: Three rounds for time of: 50 Double-unders 25 Wallball “2-fer-1s”, 20 pound ball Post time to comments. Cool-down: Spend 5 minutes with a

Warm-up: 3 x 10 rebounding box jumps. Every rep must be touch and go! Workout: Complete as many rounds in ten minutes as you can of: 75# Hang

Warm-up: Group medicine ball toss followed by 5 minutes of practice on the kipping pull-up Workout: “Badger” Complete three rounds for time of: 95 pound Squat clean, 30

Warm-up: Junk yard dog followed by Burgener warm-up Workout: Clean and Jerk 1-1-1-1-1-1-1 reps Post loads to comments. Cool-down: 3 x 15 Reverse Hyperextensions “Breath”

Warm up: 5-10 minutes of hip and shoulder mobility followed by a 400m run Workout: “Nancy” 5 rounds for time of: 400 meter run 95 pound Overhead squat,

Workout: “Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Post time to comments. Benchmarks: “Fran” Three rounds, 21-15- and 9 reps, for

Workout: “The Barbell Mile” with an Olympic Bar 45/35 complete the following for time: 400 meter run 25 Front Squat 25 Overhead Squat 25 Back Squat

Warm-up: 3 x 10 GHD Sit-ups. Take 2 seconds to reach full extension and explode out of the bottom! Workout: Back Squat 3-3-3-3-3 reps Post loads to comments. Cool-down: 3

Warm-up: 400m run followed by group med-ball toss Workout: “Small” Three rounds for time of: Row 1000 meters 50 Burpees 50 Box jumps, 24″ box Run 800 meters

Warm-up: Junk yard dog followed by Burgener Warm-up Workout: Hang Power Snatch 3-3-3-3-3 Cool-down: 3×10 WEIGHTED Reverse Hypers “Building Youth Fitness Through Rugby and CrossFit” with Phaidra Knight, CrossFit Journal

Warm-up: PNF band stretch followed by 5 minutes of shoulder mobility Workout: For time: 225 pound Deadlift, 21 reps 50 Squats 135 pound Push press, 21 reps 225

Warm -up: Spend 5 minutes on the following sequence: 5 explosive wall balls, 5 push-ups, 5 kipping swings ********Workout:******** Complete as many rounds as possible in

Workout: Push Jerk 2-2-2-2-2-2-2-2-2-2 reps Post load(s) to comments. Benchmarks: “Nancy” Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Post time to

Workout: 30-20-10 rep rounds for time of: Wall ball shots, 20# ball Double-unders Immediately following completion of the workout you will have 5 minutes to establish

Warm-up: Partner-assisted Hamstring stretch Workout: Snatch balance 1-1-1-1-1-1-1 Cool-down: 10 minute squat test Don’t forget about our Split Jerk workshop and Cooking clinic: The Basics this weekend! Click on the

Warm-up: 500m Row followed by 10 minutes of Front Lever practice. Workout: 2011 CrossFit Games Regional Workout 6 For time: Row 20 calories 30 Burpees 45 pound Two-arm

Warm up: Group med-ball toss Workout: 2011 CrossFit Games Regional Workout 4 For time: 100 Pull-ups 100 Kettlebell swings, 24kg 100 Double-unders 95 pound Overhead squat, 100 reps

Warm up: Handstand skills and drills Workout: Complete as many rounds and reps as possible in 10 minutes of: 275 pound deadlift, 5 reps 5 Handstand push-ups Cool-down: 3×10 Reverse

Warm-up: 10 minutes of shoulder mobility. Then 5 minutes of the following sequence: 5 ring rows, 10 push-ups, 15 walking lunges. Workout: “Moon” Seven rounds for time of:

Workout: Power clean 1-1-1-1-1-1-1 repsBenchmarks: “Amanda” Three rounds, 9-7- and 5 reps, for time of: Muscle-up 135 pound Squat snatch Post times to comments.Coach Mike Burgener works

Workout: For time: 50 Pull-ups 10 Burpees 40 Pull-ups 20 Burpees 30 Pull-ups 30 Burpees 20 Pull-ups 40 Burpees 10 Pull-ups 50 Burpees Post time to

Warm-up: 200m run, 200m backward run followed by group med-ball toss.Workout: Buy in: 30 Toes to Bar 3 Rounds: 400m Run 15 Kettlebell Swings 2 Pood 5

Warm-up: 10 minutes of a slow to moderate pace row. Followed by 10 minutes of skill work on the “Bear Complex” Workout: “Bear Complex” 5 Rounds, 7 sets

Warm-up: 10 minutes of sprint and agility drills Workout: Five rounds for time of: Sprint 100 meters 25 Push-ups Cool-down: Instructor led group stretch Go-Heavy: Snatch Pulls 5×5 @ 110% Clean Pulls

Warm-up: THE Dennis Berry Double-under drill followed by 10 minutes of Snatch practice Workout: Seven rounds of: 35 Double-unders 1 Snatch Make one snatch attempt per round Post

Warm up: Spend 3 minutes on the following: 5 strict ring rows, 15 second plank hold. Skill work: Spend 10 minutes practicing skills and drills

Warm up: Spend 3 minutes cycling through the following: 5 squat jumps, 5 kipping swings, and 5 parallette sit-throughs. Workout: “Cindy” Complete as many rounds in 20 minutes as

Warm up: Partner assisted hamstring stretch. Followed by 3×10 rebounding box jumps. Pick a height that you can rebound 10 straight box jumps without stopping

Workout- 4 x 400m runs… with a catch. Run 400m as a group on the dirt course. The order you finish the 400m course is your

Workout: “Wilmot” Six rounds for time of: 50 Squats 25 Ring dips Kristan Clever 14:13. Post time to comments. Enlarge image Canadian Forces Private Colin Wilmot,

Warm up: Spend the first 10 minutes of class practicing the Turkish Get-up Workout: Weighted pull-ups 2-2-2-2-2-2-2 reps “Teaching People How To Run” with Dr. Nicolas Romanov –

Warm up:400m run followed by group med-ball tossWorkout:For time: 1000m Run 30 Handstand push-ups 1000m RowCool Down:Partner heelcords!“Ron Gutman: The hidden power of smiling”, TED

Warm up: CrossFit Huntsville obstacle course! Workout: Thruster 2-2-2-2-2-2-2 Cool Down: Instructor led group stretch “Sherwood Chronicles: Community Part 7”, CrossFit Journal preview video [wmv] [mov]

Warm up: Spend the first 15 minutes of class working up to a heavy 1 rep Push press. Workout:Complete as many rounds as possible in five minutes

Warm up- 3 minutes of 5 pvc pipe front squats, 5 hollow rocks, 5 handstand kick-ups Skill work- Handstand and handstand walk drills Workout- Three rounds for time of: 95

Warm-up: Using a pair of dumbbells complete 3 rounds of the following: 5 deadlifts, 5 hang power cleans, 5 front squats, 5 push jerks. Increasing weight

Warm up- 3×15 Band good mornings. Followed by 2 intervals of tabata squats. Workout- “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post

Warm up- Sprint drills then Muscle-up transition practice Workout- Complete as many rounds as possible in 20 minutes of: Run 400 meters 7 Muscle-ups Post rounds completed to

4pm Workout- Five rounds for time of: 135 pound Overhead squat, 5 reps 10 Toes to bar 40 pound dumbbell Hang squat clean, 15 reps 20

Workout- 800m Run 50 Box Jumps Max rep HSPU 40 Box Jumps Max rep HSPU 30 Box Jumps Max rep HSPU 20 Box Jumps Max

Warm up- Group Med-ball toss Workout- Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Wall ball shots, 20 pound ball

Warm up- Spend 4 minutes each side with a trigger point ball moving up and down the scapula, then head out on a 400 meter warm-up

Warm-up- Junk yard dog, followed by the Burgener Warm-up Workout- 21-15-9 reps for time of: 24″ Box jump 75 pound Power snatch Chest to bar Pull-up Cool down- Instructor led

Warm-up- Spend the first 20 minutes of class working up to a heavy single Hang power clean. Workout- For time: Row 500 meters 115 pound Hang power clean,

Warm-Up- 10 Minutes of agility ladder and sprint drills Workout- “Griff” For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Cool Down- Partner

Workout- Front Squat 5-5-5-5-5 reps Post loads to comments. Compare to 090109. Best youtube dog video ever

In honor of “Jeremy” Three rounds, 21-15- and 9 reps, for time of: 95 pound Overhead squats Burpees Keegan Martin 3:53 (age 17), Duncan Martin

Warm-up-400m Partner Med-Ball Run Workout- CrossFit Games Open 11.6 Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound

Warm-up- 3×20 abmat butterfly sit-ups Workout- Deadlift 1-1-1-1-1-1-1 Cool Down- 3×15 Reverse Hyperextensions Our first HMAC class has been rescheduled for Saturday, 21 May from 11:30 to 1:00PM. If you are

Warm-up- Repeat the following for three minutes: 3 ring rows, 6 push-ups, and 9 air squats Workout- Five rounds for time of: 15 Ring rows

CrossFit Huntsville will be open today for the following class times: 0700, 0900, 1130, 1530 CFK, 1630, 1730, 1830 101 Class (Note that this means

The gym will be open today for the 11:30, 4:30, 5:30 classes. We are currently working on our schedule for the rest of the week as

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

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

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 –

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

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