Warm-up: Row 250 meters then: 3 Rounds Wall 2 Wall Bear Crawl HIgh Kicks 10 Second Handstand Hold Workout: A. Build to a 1RM Snatch; Rest as needed

Warm-up: 400 Meter Run then: 3 Rounds of: 3 Pull ups 6 Air squats 9 Abmat sit ups Workout:“White” 5 Rounds for time: 3 Rope Climbs 15′ 10

Warm-up: P1: 200m Row P2: Burpees Swap P1: 200m Row P2: Kettlebell swings Swap P1: 200m Row P2: Burpees Swap Workout: Three rounds for time of: 30 Wallball

Warm-up: 400 Meter Indian Run Then: 30 Second Jump Rope Running Man 30 Second Med Ball Cleans for 3 Minutes. Workout: 5 Rounds each for time of: 10

Warm-up: Wall 2 Wall: bear crawl Right side shuffle Bear Crawl Left Side Shuffle Inch worm push ups Right Karaoke Left Karaoke Workout: 300 Meter Row 20 Push

Warm-up: Row 500m then: 2 rounds 10 partner wall ball sit ups (5 each) 3 muscle up transitions (other partner does HS hold then switch) Workout: For time:

Warm-up: 50 single unders 3 push ups 3 PVC snatch balance 40 single unders 4 push ups 4 PVC snatch balance 30 single unders 5 push

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:

All Classes are cancelled! Have a safe and Happy New Year!

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

Warm-up: Row 500 Meters 5 Minutes of practice on the Muscle-up transition 3 Rounds: 5 Muscle-up transitions 5 Tricep push ups 5 Dumbbell Squat Clean and

Workout:“Affiliate Throwdown WOD 4” Complete 1 minute of work at each station accumulating as many reps as possible in the time period. Rest 30 seconds between

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

Warm-up: 3 Rounds: 30 Second Row 30 Second Kettlebell Snatch 30 Second Burpee 30 Second Rest Workout: WOD 1: For time: 25 Chest to bar pull-ups 25 Burpees *if

Warm-up: P1: 40 Single unders P2: Plank Hold Swap P1: 40 Single unders P2: Squat hold Swap P1: 40 Single unders P2: L-sit Hold Swap Workout: 100 Feet

All classes are cancelled today! Have a Merry Christmas and remember to be thankful for all that we have been given!

Warm-up: 40 Single unders 1 Pull up 30 Single unders 2 Pull ups 20 Single unders 3 Pull ups 10 Single Unders 4 Pull ups 5

Warm-up: 400m run followed by: Every minute on the minute for 5 minutes of 2 Man Makers Workout: For time: 500 Meter Row 21 Push Press 115/80# 500

Workout: Complete 1 minute of work at each station accumulating as many reps as possible in the time period. Rest 30 seconds between stations. Station 1:

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:

Warm-up: 500m Row 5 Minute AMRAP 5 Ring rows 5 Push-ups 5 PVC Overhead squats Workout: WOD 1: For time: 25 Chest to bar pull-ups 25 Burpees *if you

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

Warm-up: 400m Run 3 Rounds 6 Plyo split jumps 6 Reverse lunge steps 6 Push-ups 6 Kipping swings Workout: “Erin” Five rounds for time of: 40 pound Dumbbells

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

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.

Warm-up: 250 Meter Row 3 Rounds P1: Single-unders/Double-unders P2: 3 Wall walks + 5 Pull-ups/Ring rows Swap Workout: 4 Rounds for time of: 500 Meter Row 3 Handstand

Warm-up: 400m run 3 Rounds 10 Ball slams 5 Right KB Snatch 5 Left KB Snatch Workout: With a 3:30 continuously running clock complete the following: 4 Sets

Warm-up: 3 Rounds: 250 meter row 8 air squats 8 Parallette jump overs 8 Kipping swings Workout: Complete as many rounds as possible in 20 minutes of: 7

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

Warm-up: 3 Rounds: 10 Calorie Row 10 Back extensions 10 Abmat sit-ups 5 PVC Good mornings Workout: “Mr. Joshua” Five rounds for time of: Run 400 meters 30

Warm-up: Partner 1: 50 meter run Partner 2: Hang w/active shoulders Swap Partner 1: 50 meter run Partner 2: Plank hold Swap Partner 1: 50 meter

Warm-up: 4 Rounds of 5 PVC Overhead Squats 5 Fast mountain climbers Run 50 meters Workout: 5 Rounds for time of: 45# Barbell Overhead Walking Lunge, 50 feet

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]

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

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

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

Warm-up: 400m Run 3 Rounds 8 Step ups 8 Push ups 8 Butterfly sit ups Workout & Benchmarks: For time: 50 Box jump, 24 inch box 50 Jumping

Warm-up: 3 Rounds 40 Single-unders 15 Meter bear crawl 10 Dumbbell thrusters Workout: For time: 1 Mile Run 50 Kettlebell swings 24/16 kilograms 50 Sit-ups 800 meter Run

Warm-up: 1 Round of Partner 1: Row 200m Partner 2: AMRAP Perfect air squats! Switch places 1 Round of Partner 1: Row 200m Partner 2: burpees

Warm-up: 3 Rounds of: 30 seconds walking lunges 30 seconds push ups 30 seconds parallette jumps Rest 30 seconds Workout:FLOW Session 15 minute row/run at easy pace 10

Warm-up: 250m Row 5 minutes of mobility focused on the lats and shoulders 3 Rounds: 3 Jump squats 5 Kipping swings 5 Push ups 5 minutes

Warm-up: 10 minutes of instructor led agility drills and dynamic stretching Workout: 2 x 100m Sprint Rest 1 Minute between efforts 2 x 200m Sprint Rest 2 Minutes

Warm-up: 10 Minute double-under drill followed by 10 minutes of review on GHD sit-ups and back extensions Workout: 50-40-30-20 and 10 rep rounds for time of: Pull-ups Double-unders

Workout & Benchmarks: “Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars

Workout:KettleBell Krazy “Not for the Fainthearted” Males 1.5pd/Female 1pd Complete 3rds for time of: 12 KettleBell Swings 12 KettleBell Push-ups (both hands on KettleBell handle,

Workout: 4 Rounds for time 50 Air Squats 400m Run Post time to comments.CrossFit Huntsville will be holding the 6, 9, and 4:30 classes today. All

All classes are cancelled! Take today to count your many blessings and be ready to hit it hard tomorrow!“Cooking With Massie: Prime Rib and Creamy

Warm-up: 2 Rounds 400m Partner med-ball carry 10 Partner med-ball sit-up throws Workout: 5 Minute AMRAP @ 80-85% 5 Pull-ups 25 Double-unders Rest 4 minutes 5 Minute AMRAP

Warm-up: 400m run followed by 10 minute double-under drill 50 single unders/10 push ups 40 single unders/8 push ups 30 single unders/6 push ups 20 single

Warm-up: Row 500m Then: 3 Rounds 10 Band good mornings 10 Walking samson stretch Workout: Deadlift 1-1-1-1-1-1-1 Powerlifting: A: Thruster 5 x 4-5 @20×1; Rest 3:00 B1: Power Snatch 1-1-1-1;

Warm-up: Wall to wall bear crawl 2 Burpee pull-ups 50m Run 3 Rounds Followed by 5 minutes of practice on the kipping pull-up Workout: “Nicole” Complete as many

In house competition WOD 1: Advanced: 8 Minute AMRAP 4 Deadlifts 275/185# 4 Chest to Bar Pull-ups 4 Box Jumps 30/24″ Intermediate: 8 Minute AMRAP 4 Deadlifts 185/125# 4

Warm-up: 4 Rounds increasing intensity throughout: 10 air squats, 10 kettlebell swings, 10 butterfly sit-ups Workout:“Karen” For time: 150 Wallball shots, 20 pound ball Post time to comments. Powerlifting: A:

Warm-up: 15 minutes of practice and review on rowing technique Workout: 3 Sets @ 95-97% Row 1k Rest 12 minutes actively GOAL IS SAME TIME EACH SET!REMINDER: CrossFit Huntsville’s

Warm-up: Cone to cone: bear crawls, high knees, inch worm push-ups, fanny kickers; 3 Rounds Workout: “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats

Warm-up: P1: Row 200m. P2: AMRAP double-unders; Switch. Then 10 partner medicine ball squat throws, 10 hip extensions, 10 butterfly sit-ups; 4 Rounds Workout: Front Squat 3-3-3-3-3-3-3 A:

Warm-up: Run 50m, 8 jumping squats, run 50m, 8 push-ups; 3 Rounds Workout: Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Powerlifting: A1. HB Back Squat @ 30X1, 4-5

Warm-up: 5 minutes on the Burgener warm-up; Followed by 10 kettlebell swings, 10 box jumps, 5 PVC snatch balance; 2 Rounds Workout & Benchmarks: “Isabel” For time: Snatch

Warm-up: 5 med ball cleans wall ball shots rest 30 seconds x 3; Med ball reverse throw and chase x 5 Workout: 4 Sets All Out 5 TnG

Warm-up: Row 500m or Run 400m followed by 2 minutes of double-under practice. Review all movements and short explanation about WOD for WARRIORS! Workout: The WOD: 11 Rounds:

Warm-up: 400m Indian Run, 5 inchworms, 10 kipping swings. Then: 3 Minute AMRAP Burpee pull-ups Workout: Back Squat 3-3-3-3-3-3-3 Cool-down: 3 x 10 Weighted back extensions 3 x 10 Barbell

Warm-up: Kettlebell Complex followed by P1: 8 Kettlebell Sumo deadlifts, 8 Sumo deadlift high pull, 8 Kettlebell swings. P2: Hold top of plank position; Repeat x

Warm-up: 50 single-unders, 10 push-ups, 40 single-unders, 8 push-ups, 30 single-unders, 6 push-ups, 20 single-unders, 4 push-ups, 10 single-unders, 2 push-ups Workout:“Michael” Three rounds for time of: Run

Warm-up: 30 second row, 30 second Kettlebell swings, 30 second abmat sit-ups, rest 30 seconds x 4 Workout: Snatch 1-1-1-1-1-1-1 Cool-down: 3 x 10 Reverse Hypers 3 x 10 Glute

Workout & Benchmarks:“Tommy V” For time: 115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope

Workout: Run 5k Note: Every class will meet at the gym first and then caravan over to the Cross Country Course! “Shooting Skills and Drills: Moving

Warm-up: 30 second jump rope rest 30 seconds x 4; Followed by 3 rounds w/1 minute rest in between rounds of: 5 PVC pass throughs, 10

Warm-up: Cone to cone side shuffle facing right, 5 push-ups, 1 island run, cone to cone bear crawl, 1 island run, side shuffle facing left, 5

Warm-up: Partner 1 rows for 1 minute while partner 2 completes AMRAP in 1 minute of 5 KB SDHP, 3 parallette burpees; Repeat 3 timesWorkout: AMRAP 30

Warm-up: 400m run followed by 5 minutes of Muscle-up transition practice. Then: 3 rounds of 10 walking lunges, 5 pull ups, 3 MU transitions to dip

Warm-up: 500m row followed by 4 rounds of the following: 6 explosive wall balls, 6 sumo deadlifts, 6 step-ups, 6 strict push-ups. Workout: “Tabata Fight Gone Bad” Complete

Workout: Complete as many rounds as possible in 20 minutes of: 3 Wall climbs 10 Up-downs 5 Parallette pass-throughs (forward + back = 1) 10 Grasshoppers

Workout: “Grace” 135 pound Clean and Jerk, 30 reps Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments. “Effectiveness

Warm-up: 5 rounds of the following: 5 Kettlebell SDHP, 6 Kettlebell swings, 7 Strict Push-ups. Then: Spend 10 minutes practicing the Turkish Get-up and working up

Warm-up: 5 minutes of double-under practice followed by 4 rounds of the following: 15 second handstand hold, 20 meter bear crawl, and 5 kipping swings. Workout: “Bradshaw” 10

Warm-up: 10 minutes of active ROM shoulder stretching followed by flexibility/mobility drillsWorkout: Resting 60 seconds between sets: Press 2-2-2-2-2-2-2-2-2-2 Post load(s) to comments. Compare to 110411. A.

Warm-up: 7 x 30 seconds of rowing @50%, 30 seconds of rowing @80% Workout: With a 3:30 minute continuous running clock complete 1 round of the following for

Warm-up: 10 minutes of ladder, agility, and COD drills Workout: Ten rounds, each for time of: 100 meter Sprint Rest 90 seconds Post times for each round to

Workout: 2010 Northwest Regional Event 1 Three rounds for time of: 135 pound Overhead squat, 10 reps 50 Double-unders Rich Froning 2:40, Elijah Muhammad 2:55, Connor

Workout: Five rounds for time of: Run 200 meters 7 Muscle-ups Run 200 meters 7 Handstand push-ups Run 200 meters 30 second L-sit hold Run 200

Warm-up: 500m Row followed by 4 alternating Tabata intervals of Double-unders and Wall ball shots. Workout: 5 Minute AMRAP @ 85% 10 Wall ball shots 20/14# 10 Kettlebell

Warm-up: 100m jog, 10 air squats, 100m jog, 10 push-ups, 100m jog, 10 sit-ups, 100m jog, 10 pull-ups Workout: Five rounds for time of: Run 200 meters 20

Warm-up: 20 seconds of Burpees, 20 seconds of Med-ball cleans, 20 seconds of Kettlebell swings; Rest 1:00 x 4 Workout: Five rounds for time of: 155 pound Squat

Warm-up: Partner assisted hamstring stretch followed by: 30 second bear crawl, 30 second PVC good morning; Rest 30 seconds x 5Workout: Deadlift 1-1-1-1-1-1-1 reps Rob Orlando 555lbs,

Warm-up: 30 Second Row @50%, 30 Second Row @80%; 10 SetsWorkout: 5 Sets @97-100% 5 Heavy TnG Hang Power Snatch 10 Burpees 30 Second Max Effort Row

Workout: Complete as many rounds in 30 minutes as you can of: Run 400 meters 10 L-Pull-ups 15 Back Extension with 25 pound plate 20 Sit-ups

Workout: Front squat 2-2-2-2-2-2-2-2-2-2 reps Danny Nichols 415lbs. Post load(s) to comments. “Nutrition: An Interview With Fast Company Magazine” with Greg Glassman, CrossFit Journal preview video [wmv]

Warm-up: 5 partner tire flips, 1 wall walk + 10 second hold; Rest 30 seconds x 5 Workout: “Diane” 21-15-9 reps of: 225 pound Deadlift Handstand push-ups Laurie

Warm-up: 5 rounds of the following: 5 barbell front squats, 6 barbell push-jerks, 7 abmat sit-ups; Rest 30 seconds between rounds. Workout: With a ten minute continuous running

Warm-up: 30 seconds of strict Ring Rows, 30 seconds of push-ups, 30 seconds Air Squats; Rest 30 seconds x 3 Workout: “Cindy” Complete as many rounds in 20

Warm-up: 10 minutes of Handstand practice followed by 10 minutes of Pistol practice Workout: Tabata Double-under The Tabata interval is 20 seconds of work followed by 10 seconds

Warm-up: 400m Indian Run followed by 10 minutes of snatch practice Workout: Run 800 meters 15 Hang squat snatch Run 800 meters 15 Squat snatch from mid-thigh Run

Workout:3 rds for time of: 20 Sit-Ups (Ab-mat anchored) 15 KettleBell Swings (1.5pd/1pd) 10 Body Weight Deadlifts (females 80% BW) 5 KettleBell Goblet Squats (1.5pd/1pd)

Workout: Muscle snatch 1-1-1-1-1 reps Power snatch 3-3-3-3-3 reps Snatch 5-5-5-5-5 reps Aja Barto 155/225/215lbs, Neal Maddox 195/215/210lbs, Jason Khalipa185/195/190lbs, Jared Davis 145/165/165lbs. Post loads to

Warm-up: 10 minutes of focused gymnastic skill work on the kip and proper positioning in the HSPU. Workout: Five rounds for time of: 6 Handstand push-ups 12 Chest-to-bar

Warm-up: 30 second bear crawl, 30 second double-unders; Rest 30 seconds x 5 Workout: “Carse” 21-18-15-12-9-6-3 reps for time of: 95 pound Squat clean Double-under 185 pound Deadlift

Warm-up: 5 rounds of: 15 second row @ 70%, 15 second row @ 80%, 15 second row @ 90%; Followed by 30 seconds of push-ups 30

Warm-up: 6 turkish get-ups, 5 pvc OHS, 4 mountain climbers; Rest 20 seconds x 5Workout: “Joshie” Complete three rounds for time of: 40 pound Dumbbell snatch, 21

Warm-up: 1 minute of max rep push-ups Workout: Find a 1RM Snatch. Rest as needed between lifts + A1: Glute ham raises 5 x 10 @20×1; Rest 30