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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 – video [wmv] [mov]

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 extensions Post time to comments. Compare to 051209. “Pose Method: Origins and Innovation” with Dr. Nicolas Romanov,CrossFit Journal preview video [wmv] [mov] DAY FIVE of the 2011 Team Nutrition challenge… What

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 3- rest Each athlete will stay at his or her station until the athlete at station 1 completes the trip down and back, at which point he or she will

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 time, of: 135 pound Power clean, 5 reps 135 pound Front squat, 10 reps 135 pound Jerk, 5 reps 20 Pull-ups Rest 90 seconds Post time of each round to

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 70% of Body weight being “Rx’ed” for Females in our Gym performing this workout) Warriorschool’s fun, convenient and inexpensive, Handgun Martial Art Class (HMAC) is coming to Crossfit Huntsville. HMAC

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!… do I really need to even post this? DAY 1 of the Team Nutrition Challenge – Post your breakfast to comments! “Lifting Shoes” with Greg Glassman – video [wmv] [mov]

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 to keep up with the clock, continue as an 10 minute AMRAP. Post load and number of rounds completed to comments. Benchmark Class Workout- “CrossFit Total” Back squat, 1 rep Shoulder Press,

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 Overhead squat, 30 reps 10 Muscle-ups Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

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. Compare to 101129.