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

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:

Warm-up: 400 Meter run 3 Rounds: 8 Partner med ball clean and toss 8 Partner med ball sit ups Workout: 21-18-15-12-9-6-3 rep rounds for time of: Clean and

Warm-up: 500 Meter row 100 Single unders 4 Wall walks 75 Single unders 3 Wall walks 50 Single unders 2 Wall walks 25 Single unders 1

Warm-up: 200 Meter run 2 Rounds: 1 Hang Power Clean 1 Hang Squat Clean 1 Push Press 1 Back Squat 1 Overhead Squat 50 Meter run Workout: Clean,

Warm-up: 250 Meter row 3 Rounds: 50 Meter run 3 Skin the cats 6 Air squats Workout: Eight rounds for time of: 10 Burpees 15 Jumping alternating lunges

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

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

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

Warm-up: 2 Rounds: 8 Hip extensions 8 Sit ups 8 Band good mornings Workout: Five rounds for time of: Run 400 meters 185 pound Deadlift, 21 reps Marc

Warm-up: 400 meter run 3 Rounds: 5 Pull ups 10 Push ups 15 Air squats Workout: A. 10 MInutes of skill work- Rope Climbs B. Front squat 3-3-3-3-3

Warm-up: Run 100 Meters 50 Meter fanny kickers 50 Meter high knees 5 PVC Thrusters 5 Kipping swings Repeat run sequence 5 Barbell Thrusters 5 Kipping

Warm-up: 200 Meter row 3 Rounds: 2 Clapping push ups 4 Ring rows 6 Air squats Workout: A. 12 Minute Skill Work – Muscle-ups B. 21-15-9 reps for

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

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.

All classes are cancelled for the observance of Easter!

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

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,

Warm-up: 90 second jump rope 100 Meter run 10 Push ups 100 Meter run 10 Sit ups 100 Meter run 10 Air squats Workout: 12 Minutes of skill

Warm-up: 4 Minute Row 30 Second @ easy pace 10 Second @ sprint pace 3 Rounds: P1: 3 Med ball squat clean wall ball shots P2:

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

Warm-up: 500 Meter row 3 Rounds: 50 Single unders 5 Burpees Workout: A. Behind the Neck Push Press – 10 Minutes to build up to a heavy single

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:

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,

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

Warm-up: 50 Meter run 10 Jumping jacks 50 Meter run 5 Push ups 50 Meter run 5 Plyo squats Workout: 1 Set ALL OUT: 15 TnG Power Snatch

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

Warm-up: 3 Rounds 5 Barbell bent over row 5 Barbell push press 5 Barbell back squats Rest 30 seconds Workout: For time: 75 pound Back squat, 50 reps

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

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,

Workout: CrossFit Games Open 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound Thruster, 3 reps 3 Chest

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

Warm-up: Row 500 meters or run 400 meters 3 Rounds: 6 Slow Hip extensions 3 Straight leg inch worms 10 Second parallette hold Workout: Seven rounds for time

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

*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

Warm-up: Group 1: 6 Sets 30 second row @50%/10 second row @95% Group 2: AMRAP 10 abmat sit ups 10 squats -Switch groups Workout: 10 Rounds for time:

Warm-up: 50 Single unders 1 Double push up burpee 40 Single unders 2 Double push up burpee Continue until 10 Single unders and 5 Double push

Workout: CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 pound ball 90 Double-unders

Warm-up: 100 Meter skip 5, 1/2 ROM GHD sit ups 5 Med ball cleans 100 Meter run 5 Full GHD sit ups 5 Med ball cleans Workout: Five

Warm-up: 10 Minutes of Instructor led agility work Workout: Buy in: 800 Meter run 3 Rounds: 9 Squat Snatch 75/55# 11 Chin ups (underhand grip) Buy out: 30

Warm-up: 3 Rounds: 20 Single unders 2 Pull ups 4 Push ups 6 Air squats Workout: “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute

Warm-up: 2 Rounds: 10 Calorie row (damper must be set at 10) 4 Burpee broad jumps 6 Kettlebell sumo deadlift high pulls Rest 1 Minute Workout: A. Power

Warm-up: 500 Meter row 5 Minute shoulder mobility 2 Rounds: 3 Front Squats 3 Back Squats 6 Slow butterly sit ups Workout: A. Back Squat 5 x 3;

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

Workout: CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ box 115 pound Push press,

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

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,

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#

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

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

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

Workout: CrossFit Games Open 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75 pound Snatch, 30 reps 135

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

Warm-up: Instructor led group stretch for 5 minutes P1: 250 Meter row P2: Wall 2 wall bear crawl/crab walk Switch 3 Sets of 5 unbroken wall

Warm-up: 2 Rounds: 400 Meter Indian Run 10 Hip extensions 10 Push ups 10 Second handstand hold Workout: A1: Deadlift 5 x 5; Rest 10 seconds A2: HSPU

Warm-up: 250 Meter row then 50 Single unders 2 Clapping push ups 40 Single unders 4 Clapping push ups 30 Single unders 6 Clapping push ups

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

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

Workout: CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of: Burpees For a downloadable PDF of the workout, click here. CrossFit

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

Warm-up: 1 Minute of jump rope 30 seconds of russian step ups 30 seconds of strict push ups 30 seconds of box jumps 30 seconds of

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

Warm-up: 400 Meter row then 3 Rounds: 8 Med ball cleans 8 Partner med ball sit ups (one partner on each mat) Workout: 21-15-9 reps for time of:

Warm-up: 90 Seconds of jump rope 3 Rounds: 5 Ring rows 3 Man makers Then review MU Transitions and scales Workout: Three rounds for time of: 7 Muscle-ups

Workout: “Randy” 75 pound Power snatch, 75 reps for time. Post time to comments “Randy” by LAPD SWAT – video [wmv] [mov]

Warm-up: Group 400 meter run Review & practice on the Snatch Balance 2 Rounds: P1: 2 Wall walks P2: PVC Snatch balance Workout: For time: Run 1000 meters

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

Warm-up: 500 Meter row 2 Rounds: 10 Squats 10 Second handstand hold 10 GHD sit ups 10 Hip extensions Workout: “CrossFit Total” Back squat, 1 rep Shoulder Press,

Warm-up: Spend 5 minutes reviewing rowing technique Row 150 Meters 3 Rounds: 20 Walking lunges 5 Pull ups/Ring rows 10 Active ROM leg swings/side Workout: A. In 8

Warm-up: 200 Meter row or run 4 Rounds: 3 PVC pass throughs 6 PVS sots press 9 OH Walking lunges Workout: A. Overhead Squat- Find a 1RM in

Warm-up: 1 Minute of jump rope 3 Rounds: 6 Kettlebell swings 6 Floor levers 6, 1 arm KBS (3/arm) 6 Slow butterfly sit ups Workout: Three rounds for

Warm-up: 200 Meter run or row 3 Rounds: 6 Medicine ball squat cleans 3 Inverted burpees Workout: Seven rounds for time of: 205 pound Clean, 3 reps 4

Workout: Bench Press 3-3-3-3-3 Powerlifting: A. Power Snatch 1.1.1. x 3 sets; Rest 3:00 B. Power Snatch 1.1. x 2 sets; Rest 4:00 C1. Deadlift 2-2-2 @13×1; Rest

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

Warm-up: 250 Meter row 2 Rounds: Wall to wall bear crawl 10 Second ring static hold Wall to wall lunges 10 Second active shoulder hang Workout: A1. Back

Warm-up: 4 Rounds: 30 seconds of rowing 30 seconds of sit ups 30 seconds of squats 30 second recovery Workout: 5 Minute AMRAP @ High aerobic effort 10

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;

Warm-up: P1: Run 50 meters P2: Air squats Swap P1: Run 50 meters P2: Burpees Swap P1: Run 50 meters P2: Ring rows Swap Workout: “Eva” Five rounds

Warm-up: 250 Meter row EMOTM for 4 minutes 5 Tuck jumps 5 Push ups Workout: 10 Sets @ High Aerobic Effort: 30 Second Double unders 30 Second recovery

Warm-up: 3 Rounds: 100 Single unders 8 Plyo squats 8 Push ups Workout: Complete as many rounds as possible in 15 minutes of: 3 Front Squats 225/155# 6

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

Warm-up: 3 Rounds: 40′ Shuttle run 8 Ball slams 5 Ring rows 40′ Bear crawl Workout: Complete as many rounds as possible in 15 minutes of: 15 foot

Warm-up: 500 Meter row 3-5 Minutes of focused stretching on the calves and achillies 3 Rounds: P1: 30 seconds of single unders P2: 30 seconds of

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

Workout: “Santora” Three rounds for reps of: 155 pound Squat cleans, 1 minute 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute

All classes are cancelled for the second annual CFHSV vs. CFI THROWDOWN! Be sure to come out and show your support for your fellow athletes! There

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

Warm-up: 2 Rounds: 1 Minute of single unders/30 seconds of double unders 2 Rounds: 5 Kipping swings Walking lunge to rings 5 Ring rows Side shuffle

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

Warm-up: 400 Meter run then: 16 Walking lunges 1 Wall walk 12 Walking lunges 2 Wall walks 8 Walking lunges 3 Wall walks Workout: 225 pound Deadlift, 21

Warm-up: 400 Meter row 2 Rounds: 10 Medicine ball mountain climbers 10 Air squats 5 Inch worm push ups 5 Pull ups Workout: “G.I. Jane” 100 Burpee pull

Workout: “Nutts” For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′

Warm-up: 3 Rounds: P1: 1 Minute row P2: 1 Minute AMRAP 6 Kettlebell swings, 3 Burpees Workout: 21-15-9 reps of: 95 pound Sumo deadlift high-pull 95 pound Overhead

Warm-up: 10 Minutes of agility and running drills Workout: Run 10k Post time to comments. Note: 6 a.m. class will meet at the gym to row. All other classes

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

Warm-up: 2 Minutes of jump rope followed by 3 Rounds: 5 PVC pass throughs 10 Squats 5 No push up inch worms 10 Kipping swings Workout:“Athlete’s Choice” 2

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

Warm-up: 3 Rounds: 30 Second row 30 Second sit ups 30 Second tuck jumps 30 Second push ups 30 Second rest Workout: 800 Meter Run Rest 5 Minutes

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