21-15-9:
– Lunges (Each Leg)
– Situps
– Burpees
Month: December 2009
5 Rounds:
– 25 Mountain Climbers (Each Leg)
– 25 Air Squats
Deck of Cards
– Hearts = Air Squats
– Spades = Mountain Climbers
– Diamonds = Pushups
– Clubs = Squat Thrusts
– Jokers = Suicide Runs
Categories
2009-12-30 UGS WOD
5 Rounds:
1a. 3 Handstand Pushups
1b. 1 Rope Climb
4 Rounds:
2a. Max Weighted Pullups
2b. 6-10 Alternating Presses
4 Rounds:
3a. 6 Hang Cleans
3b. 100′ Overhead Lockout Walk
3 Rounds:
4a. 10 Knees to Elbows
4b. 10 One Arm Sledge Strikes
Deadlift
8 x 2 reps
Pullup
1 Rep Max
Weighted Good Mornings
5 x 5 reps
Press
8 x 2 @ 60-80%
15 Minute AMRAP:
– 6 Pullups
– 9 Pushups
– 12 Situps
Categories
2009-12-28 UGS WOD
4 Rounds:
1a. 10 Double Kettlebell Front Squat
1b. Suicide Runs
4 Rounds:
2a. 10 Lunge Jumps
2b. 6 Double Kettlebell Cleans
3 Rounds:
3a. 200′ Tire Drag
3b. 10 Weighted Back Extension
3 Rounds:
– 50′ Forward Tire Drag
– 50′ Backward Tire Drag
50 GHD Situps or 50 Weighted Situps
Back Squat
1 Rep Max
Press
8 x 2 reps
Hip Thrusts
5 x 5 reps
Squat
– 8 x 2 Reps
4 Rounds:
30 seconds each
– Squat Hold
– One Legged Deadlift
– Squat Hold
– One Legged Deadlift
– Rest
Categories
2009-12-27 Rest Day
Sunday is rest day at 41Fitness. Our weekly announcements are posted on Sunday. Be sure to read the 2009-11-08 Sunday post discussing the importance of recovery.
Weekly Announcements
– 41Fitness Holiday Hours of Operation: The Boneyard will be closed on New Year’s Eve and New Year’s Day (December 31 & January 1). We will have WODs posted on our Web site on these two days. The WODs will be workouts that you can do at home or while on holiday visiting family and friends.
– Our Events page lists upcoming events, providing opportunities for 41Fitness’s members and friends to compete/participate and/or ”people-watch.” Check them out and tell us if you know of any other upcoming events.
– 2010 begins on Friday! Have you thought about your New Year’s Resolution(s)? Share your fitness and non-fitness goals with us and others, so we can motivate you and hold you accountable. You may tell us next time you’re “work’n hard at the ‘yard” or you can place it in comments on our New Year’s Day post.
– Monday, January 4 will be the first day of our 30-day fitness challenge and 100-day nutrition challenge. More information coming soon…
– Speaking of resolutions….getting some or more exercise, losing weight, and learning something new are three of the top ten most popular resolutions. If someone you know has mentioned these, you should invite them to come take a tour. Bring them to see a workout and to chat with us about functional fitness and what we do. Friends don’t let friends sign up for 6-month or 12-month contracts at “globo” gyms that don’t care whether you actually show up, where they will most likely wander aimlessly from machine to machine trying to figure out how to use it and how many reps and what weight to use or jump on cardio equipment for 30 minutes or an hour to burn like 300 calories, and inevitably become frustrated and unmotivated to go when they see no results. 41Fitness wants you to come, get fit, stay fit, and live a healthier life. At The Boneyard, we are a family, supporting, motivating, sweating, crying, laughing WITH you! And when you do join and come, you will also be achieving five other top ten New Year’s resolutions: spending more time with friends and family [your family and friends at 41Fitness], enjoying life more [outside of the gym], helping others [supporting and motivating them at The Boneyard….oh and you’ll be stronger and can lift heavy objects the correct way without injuring yourself next time you help a friend move], getting organized [you’ll have more energy to tackle those organization projects at home and work] and quitting smoking [because there’s no way you can continue to smoke and do our workouts]. Unfortunately, we cannot assist you with the last top ten resolutions: getting out of debt and quitting or cutting back on drinking… 
A message to our members: Rest today, for training starts again tomorrow.