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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, chest must touch) 12 KettleBell Power Snatch (6 each side, KettleBell must hit ground each rep) 12 KettleBell Goblet Squats (Elbows hit knee and crease of hip below kneecap) 12 […]

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 other class times have been cancelled! Home Gym with Rob Hole – video [wmv] [mov]

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 @ 80-85% 5 Wall ball shots 20/14# 10 Box Jumps 24″ – step down each rep Rest 4 minutes 5 MInute AMRAP @ 80-85% 10 Deadlifts 135/95# 5 Burpees Powerlifting: A: Bench

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 Horseradish Sauce”,CrossFit Journal preview video [wmv] [mov]“Running In Sand” with Brian Mackenzie by Again Faster Equipment – video [wmv] [mov]

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; Rest 10 seconds B2: Dumbbell jump squats 4 x 15; Rest 2:00 C1: Knees to Elbows 4 x 15; Rest 20 seconds C2: Ring FLR 4 x 60 seconds; Rest

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 unders/4 push ups 10 single unders/ 2 push ups Workout: 50 Kettlebell swings 1.5/1 pood 50 Double-unders 40 Kettlebell swings 1.5/1 pood 40 Double-unders 30 Kettlebell swings 1.5/1 pood 30 Double-unders 20

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 rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post number of pull-ups completed for each round to comments. In House Competition Results:****Beginner 1. Wes Henry

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: EROM Deadlift 5 x 3-4; Rest 2:00 B1: Tire flips 4 x 8; Rest 10 seconds B2: Kettlebell swings 4 x 20; Rest 10 seconds B3: GHD sit-ups 4 x

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 Pull-ups (COVP) 4 Box jumps 24/20″ Beginner: 8 Minute AMRAP: 4 Deadlifts 135/95# 4 Ring Rows 4 Box jumps/step ups 20″ In house competition WOD 2: “The Clean Ladder”Each division will consist of the

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 first In House Competition is this weekend. The competition will kick off at 10:00 this Saturday. Be sure to sign up in the gym beforehand! “Living the Dream” with Erin LaVoie,