Month: October 2009

Grand Opening

Today was our grand opening and it went well. We gave away a lot of door prizes, talked to some new and old friends, and had two really good workouts.

Thanks to those who attended and to those who donated door prizes. 41Fitness appreciates your interest and support!

Our doors open at 6:00 a.m. on Monday morning. Don’t forget to set your clocks back.

41Fitness wishes all a fun and safe Halloween night!

Fight Gone Filthy
Work for one minute at each station; rest one minute between 5th and 6th station.

– Box Jump
– Jumping Pullups
– Kettlebell Swings
– Walking Lunge
– Knees to Elbows
– Push Press
– Back Extensions
– Wall Ball
– Burpees
– Double Unders

Team Underground Strength
Two teams, five minutes at each station. Count rounds completed of tire pull and drag (down and back equals one round) and 100ft farmer’s walk.

Station 1
1a. Tire Pull
1b. Tire Drag

Station 2
2a. Farmer’s Walk
2b. Sledge Strikes

Tags Box Jump, Burpee, Double Under, Drag, Extension, Farmer's Walk, Knees to Elbows, Lunge, Pull, Pullup, Push Press, Sledge Strike, Swing, Wall Ball

Foundations Workouts

Foundations WOD

Workout
– Row 500m
– 50 KB Swings
– 40 Air Squats
– 30 Push Press
– 20 Wall Ball
– 10 Burpees

Tags Burpee, Push Press, Row, Squat, Wall Ball

Foundations Workouts

Foundations WOD

Post author By CrossFitMGM
Post date October 27, 2009

Workout
AMRAP – 15 Minutes
– 6 Jumping Pullups
– 6 KB Swings
– 6 Burpees/Squat Thrusts

Tags Burpee, Pullup, Squat Thrust, Swing

CrossFit Workouts

2009-10-24 WOD

Workout
“Chief”
3 Minutes AMRAP, 1 Minute Rest, Five Rounds
– 3 Power Cleans (135lb, 95lb)
– 6 Pushups
– 9 Air Squats

Tags Clean, Pushup, Squat

Foundations Workouts

Foundations WOD

Post author By CrossFitMGM
Post date October 21, 2009

Stations (45 secs work, 15 secs rest)
Four times at each station, eight minutes total
– Press, Push Press (barbell or kettlebell)
– Kettlebell Swing

Tags Press, Swing

CrossFit Foundations Workouts

Foundations WOD

Post author By CrossFitMGM
Post date October 19, 2009

For Time:
1. Front Squat (15, 12, 9, 6)
2. Wall Ball (6, 9, 12, 15)

Tags Squat, Wall Ball

Underground Strength

Workout
3 rounds continuous movement:
1. Row 500m
With 2 kettlebells:
2a. 5 Presses
2b. OHL Walk 100ft.
2c. 5 Thrusters
2d. Racked Lunge 100ft.
2e. 5 Front Squats
2f. Racked Walk 100ft.
2g. 5 Cleans
2h. Farmer’s Walk 100ft.
2i. 5 Suitcase Deadlifts

Tags Clean, Deadlift, Farmer's Walk, Lunge, OH Lockout, Press, Racked Walk, Row, Squat, Thruster

CrossFit Workouts

Moving In Day WOD

Warmup
Mobility Exercises
Row Instruction
Deadlift Instruction

Workout
10,9,8,7,6,5,4,3,2,1
Deadlift (Male: 225lb, Female: 155lb) Scale to your capacity
Run 400m on even rep rounds, Row 500m on odd rep rounds

Short Variation
10, 8, 6, 4, 2
Deadlift or KB Swing
Run 400m or Row 500m each round

Tags Deadlift, Row, Run, Swing

In The Park Workouts

2009-10-13 Park WOD

Post author By CrossFitMGM
Post date October 13, 2009

Workout
15 Minute AMRAP
– 6 Jumping Pullups or Pushups
– 9 Air Squats
– 12 KB Swings

Tags Pullup, Pushup, Squat, Swing

In The Park Workouts

2009-10-7 Park WOD

Post author By CrossFitMGM
Post date October 7, 2009

Workout

For time:

Round 1: 30 Jumping Pullups, Run 100m, 30 Air Squats, Run 100m
Round 2: 20 Jumping Pullups, Run 100m, 20 Air Squats, Run 100m
Round 3: 10 Jumping Pullups, Run 100m, 10 Air Squats, Run 100m

Advanced variation: Carry a medicine ball or kettlebell on the run. Perform front squats with your weight instead of air squats.

Beginner variation: Reduce reps to 15, 10, 5

Tags Pullup, Run, Squat