Categories
CrossFit Workouts

2009-11-11 WOD

Deck of Cards

Clubs = Air Squats
Diamonds = Mountain Climbers
Hearts = Pushups
Spades = Situps
Jokers = 10 F*&#! Burpees

Categories
Underground Strength Workouts

2009-11-11 UGS WOD

Week 2
Lower Body (LB)

5 Rounds:
1a. 10 Double Kettlebell Front Squat
1b. Suicide Runs

5 Rounds:
2a. 10 Lunge Jumps
2b. 6 Double Kettlebell Cleans

3 Rounds:
3a. 200′ Tire Drag
3b. 10 Weighted Back Extension

4 Rounds:
– 200′ Tire Drag

1 Round:
-50 GHDs or 50 Weighted Situps

Categories
CrossFit Workouts

2009-11-10 WOD

Lift
3 X 10 Front Squats

Finisher
10 minutes

Categories
CrossFit Workouts

2009-11-09 WOD

“Nancy”
Courtesy of CrossFit.com

5 Rounds for time:
– 400m Run
– 15 Overhead Squats (95#/65#)

Categories
Underground Strength Workouts

2009-11-09 UGS WOD

Week 2
Full Body (FB)

5 Rounds:
1a. 5 KB Clean and Press
1b. 10-15 KB Rows

3 Rounds:
2a. Max Reps Ring Pushups
2b. Max Reps Ring Rows

4 Rounds:
200′ Tire Drag

3 Rounds:
10 Knees to Elbows

Categories
Rest Day

2009-11-08 Rest Day

Sunday is rest day at 41Fitness.  Recovery is just as important as training.  Your body needs time to replenish energy stores and repair damaged tissues.  Recovery includes, but is not limited to:  rest, sleep, hydration, good nutrition, stretching, and self-massaging (using a foam roller).

We had a successful first week, with 13 training with us and several visitors dropping by for a tour.  We look forward to our second week.

A message to our members:  Rest today, for training starts again tomorrow.

Categories
CrossFit Workouts

2009-11-07 WOD

Thrusters

5 Rounds:
1a. 5 Thrusters
1b. 10 Burpees

or
7 X 1 Thruster

Saturdays are open gym from 9 a.m. – noon.  You may do the posted WOD or choose a WOD that you missed this week.

Categories
Underground Strength Workouts

2009-11-06 UGS WOD

Week 1
Upper Body (UB)

5 Rounds:
1a. 5-10 Alternating Presses
1b. 5 Weighted Pullups

4 Rounds:
2a. 15 Weighted Pushups or Ring Dips
2b. 10 Bentover Double Kettlebell Row

3 Rounds:
3a. 5 Hang Cleans
3b. Tire Harness Overhead Extension and Standing Press

5 Rounds:
4a. 200ft Farmer’s Walk
4b. 20 Sledge Strikes

Categories
CrossFit Workouts

2009-11-06 WOD

“Annie”
Courtesy of CrossFit.com

50, 40, 30, 20, 10 for time:
– Double-Unders
– Situps

Categories
CrossFit Workouts

2009-11-05 WOD

“Helen”
Courtesy of CrossFit.com

3 Rounds for time:
– 400m Run
– 21 KB Swings
– 12 Pullups