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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 and jerk, 21 reps Run 1 Mile Post time to comments. Enlarge image U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th […]

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 minutes of: 155 pound Deadlift, 9 reps 12 Push-ups 15 Box jumps, 24″ box Cool-down- Attack the quads for 3 minutes on each leg with a foam roller or trigger point roller Introducing

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 101024. Cool-down- Apply a Trigger-point, racket, or lacrosse ball to the Traps. 2 Minutes on each side. “Weightlifting with Chad Vaughn” by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

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 for time of: 15 Medicine ball cleans, 20 pound ball 15 Wall ball shots, 20 pound ball Post time to comments. Posture and mood: A two-way street Parchment paper-wrapped salmon

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 ups anchored abmat100 SquatsBenchmarks Class Workout- 30 Muscle-ups for time “Powerlifting for CrossFitters” with Mark Bell, CrossFit Journal preview video [wmv] [mov] Pat Sherwood reviews the last two WOD cycles –

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 round 2! The weekly Update on the Open Show is coming – video [wmv] [mov] The snatch, part 1 & 2

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 hard and PR! Check your email for directions! “Meatza” with Nick Massie, CrossFit Journal preview video [wmv] [mov] and recipe [pdf]

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 15 ft Rope Climb, 1 ascent 135 pound Front squat, 9 reps 15 ft Rope Climb, 1 ascent 135 pound Front squat, 8 reps 15 ft Rope Climb, 1 ascent

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 rounds for time of: 400m run 95 pound Sumo-Deadlift High-pull, 21 reps Cool-down- The 10 minute squat-test. Get farther than you did last time! goHEAVY workout- Clean and Jerk, one rep every minute on

“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. Enlarge image U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, Virginia, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air