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

Workout- In teams of three, move through the following stations for 15 minutes: station 1- Atlas stone shouldering station 2- 25 foot down-and-back Burpee Broad-jump station

Workout- “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Post reps for both exercises in all rounds. Compare to 101211. (we consider

Warm-up- Work up to a heavy single push-jerk Workout- 400 meter Walking lunge Post time and number of steps to comments. Compare to 100822. Cool-down- Foam roller to the quads!…

Workout- One cycle every minute on the minute for 10 minutes of: 5 Dumbell Deadlifts 5 Dumbell Hang Power Cleans 5 Dumbell Thrusters If you fail

9am and 11:00 Competition Workout- CrossFit Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 120 pound

Workout- Resting 60 seconds between sets: Press 2-2-2-2-2-2-2-2-2-2 Post load(s) to comments.

Workout- Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters Post times to comments.

Workout- “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps)

Workout- As many rounds as possible in 15 minutes of: 95 pound Front squat, 21 reps 1 minute of L-sit hold Cool-down- 10 minute squat test!- get farther

Warm-up- HSPU progressions and strength development drills (expect to see these in Open!) Workout- “J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Post time to comments. Compare

Workout- Ten rounds for time of- 100m sprint 7 Burpees Post time to comments. Benchmarks Class Workout- “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air squats

9am Workout- “Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Post time to comments. Compare to 100921.

Workout- Complete as many rounds and reps as possible in 5 minutes of: 165 pound Squat clean 165 pound Jerk Post rounds and reps completed to

Warm-up- Three minutes of light Deadlifts, bear-crawls, and Handstand holds Workout- “Diane” 21-15-9 reps of: 225 pound Deadlift Handstand push-ups Post time to comments. Compare to 101126. BIG

Warm-up- Work on mobility for external rotation of the Femur (Knees out), and hamstring mobility. Then, three minutes of, 25 foot down and back shuttle run,

Warm-up- Muscle-up practice and skill-transfer exercises. Workout- 30 Muscle-ups for time Post time to comments. Compare to 100326. Cool-down- 2 x 25 slow and controlled ab-mat sit-ups (If you just

Workout- Bench-press- 1-1-1-1-1-1-1 Post loads to comments. “Forging Elite Fitness … While Pregnant” with Tanya Wagner, CrossFit Journal preview video [wmv] [mov]

Workout- Five rounds for max reps of: 2/3 Body weight thruster Pull-ups Post reps for both exercises in all rounds. Benchmarks Class workout- “Nicole” Perform as many rounds

9am workout- Thruster 3-3-3-3-3-3-3 Post loads to comments. Compare to 100327. “Sherwood Chronicles: Community Part 6”, CrossFit Journal preview video [wmv] [mov] femme fizzYcal – Helen

Warm-up- 10 minutes of squat therapy and mobility work, Then, 3 minutes of 7 kipping swings, 7 dip-negatives, 7 air-squats Workout- For time: 75 Squats 50 Pull-ups 20

Warm-up- 5 minutes of Group med-ball toss. Every minute on the minute, drop and do 3-5 push-ups Workout- Complete as many rounds and reps as possible in 15

Warm-up- Instructor-led warm-up run, followed by Clean & Jerk practice. Workout- “Abbate” Run 1 mile 155 pound Clean and jerk, 21 reps Run 800 meters 155 pound Clean

Warm-up- 8 Minutes of Hamstring Mobility work, followed by OHS practice Workout- 21-15-9 reps of: 225 pound Deadlift 135 pound Overhead squat Post time to comments. Compare to

Warm-up- Spend 4 minutes working on the “couch stretch”, or any other hip-opening stretches. Then, three minutes of 5 Air-squats, 5 Med-ball clean-pulls, 3 Burpees Workout- Five rounds

Workout-In teams of two with only one athlete working at a time, complete the following in order:100 Push ups100 Kettlebell swings at 1.5/1 Pood100 sit

9am Workout- For time: 70 Burpees 60 Sit-ups 50 Kettlebell swings, 1.5 poods 40 Pull-ups 30 Handstand push-ups Post time to comments. Compare to 100430. 11am Workout- 11.1

Warm-up- POSE skills and drills Workout- Run 10K Post time to comments. Compare to 070209. Today’s Class will be meeting at the Huntsville Cross-Country course. Come prepared to run

Warm-up- Squat-prep mobility work, followed by 3 minutes of 5 Barbell front-squats, 25 meter bear crawl, and 5 ring-rows. Workout- For time: 135 pound Front squat, 10 reps

Warm-up- KB complex- 3 deadlift, 3 SDLHP, 3 swings to shoulder, 3 squats, 3 snatches. Switch arms and repeat. Gradually increase the weight for 5 minutes. Workout- Three

“Weaver” Four rounds for time of: 10 L-pull-ups 15 Push-ups 15 Chest to bar Pull-ups 15 Push-ups 20 Pull-ups 15 Push-ups Post time to comments.

Warm-up- 8 minutes of Hamstring and hip mobility drills, followed by 3-5 minutes of mid-line isolating movements (Think back ext, ab-mat sit-ups, good-mornings, Reverse-hypers, or GHD

WOD & Benchmarks Class workout- “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

Workout- CrossFit Games Open 11.1 Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches Post score to

Warm-up- 6 minutes of shoulder mobility work, followed by the Burgener warm-up, and then split-jerk practice Workout- Behind the neck Jerk 1-1-1-1-1-1-1 Post loads to comments. “The Spealler

Warm-up- Group med-ball toss, followed by kipping swing and pull-up drills Workout- Seven rounds for time of: 10 Wallball shots, 20 pound ball 10 Pull-ups Compare to 101023. Cool-down- 3

Warm-up- Group Med-ball toss, followed by a group run. Workout- For time: Run 1 mile 100 Sit-ups 100 Back extensions Run 1 mile Mix and match back extensions

Warm-up- Hip mobility work, followed by squat and bench practice Workout- Complete as many rounds as possible in 12 minutes of:185 pound Bench press, 3

Warm-up- Basic gymnastics warm-up: hollow rocks, push-ups, strict pulls, kipping swings, etc. Workout- With a continuously running clock do one pull-up the first minute, two

Free Class Workout- As many rounds as possible in 15 minutes of: 20 Double-unders 15 sit-ups 10 push-ups Benchmarks Class Workout- “Chelsea” With a continually

Workout- Ten rounds, each for time of:100 meter SprintRest 90 seconds Post times for each round to comments. Compare to 100618. “Inside a Strongman Seminar:

Warm-up- 10 minutes of double-under practice Workout- As many rounds as possible in 12 minutes of: 10 Wall-ball shots, 20 pound ball 1.5 pood Kettlebell

Warm-up- 8 minutes of Partner-assisted Hamstring stretch, followed by Muscle-up practice Workout- Four rounds for time of:7 Muscle-ups225 pound Deadlift, 15 repsWalking Lunge, 30 steps

Warm-up- 10 minutes of shoulder mobility work, followed by 5 x 3 “explosive” shoulder presses with Dumbbells , gradually progressing in weight. Workout- Shoulder Press

Warm-up- Static handstand practice, followed by 3 x 20 back squats, working up to about 70% of workout weight Workout- Five rounds for time of:135

Warm-up- 10 minutes of shoulder mobility work, followed by push-press practice Workout- With a continually running clock, perform as many reps as possible in 10

Free Class workout- 21-18-15-12-9-6-3 reps for time of: Box jumps Push-ups Sit-ups Benchmark Class Workout- “Nancy” Five rounds for time of: 400m run 95 pound