Month: March 2010

Categories
Events Workouts

2010-03-27 Spring Saturday

Spring is in the air!  Beginning Saturday, March 20, 41Fitness is hosting Spring Saturdays from 10 a.m.-noon.  Join us for a free tour and a free workout.  If you plan to work out, be sure to wear comfortable clothes and good shoes.  You’ll be moving around and breaking a sweat.

Saturdays are open gym from 9:00 a.m. until noon.  Members can come in to work on specific movements, particularly ones in which they need practice and further instruction.  We will have a WOD that they can do or they can choose to do a WOD they missed this week.

Categories
CrossFit Workouts

2010-03-26 WOD

Dirty Thirty 300
– 30 Pushups
– 30 Wall Balls
– 30 Mountain Climbers
– 30 Pullups
– 30 Box Jumps
– 30 KB Swing
– 30 Lunges
– 30 Situps
– 30 Double Unders
– 30 Air Squats

Dirty Thirty 300
– 30 Wall Balls
– 30 Pushups
– 30 Pullups
– 30 Box Jumps
– 30 KB Swings
– 30 Lunges
– 30 Burpees
– 30 Situps
– 30 Double Unders
– 30 Air Squats

Categories
Strength Workouts

2010-03-26 Strength

Lower Body Dynamic Effort
1. 10 x 2 Deadlift @ 65%
2. 5 x 5 Step Ups
3. 5 x 3 Good Mornings

Lower Body Dynamic Effort
1. 10 x 2 Deadlift @ 65%
2. 5 x 5 Step-Ups
3. 5 x 3 Good Mornings

Categories
Underground Strength Workouts

2010-03-26 UGS

20 Minute AMRAP
1. 5 Deadlift 225#
2. 5 Pullups
3. 5 Handstand Pushups
4. 10 KB Swings
5. 10 OH Lunges
6. 10 Slam balls

Categories
CrossFit Workouts

2010-03-25 WOD

Clean/Burpee
10 Rounds for time:
– 3 Cleans
– 1 Barbell Burpee

Ten rounds for time:
– 3 Cleans
– 1 Barbell Burpee

Categories
Strength Workouts

2010-03-25 Strength

Upper Body Dynamic Effort
1. 8 x 3 Standing Press @ 65%
2. 5 x 5 Barbell Row
3. 5 x 5 KB Press
4. 5 x 10 Toe to Bar

Upper Body Dynamic Effort
1. 8 x 3 Standing Press @ 65%
2. 5 x 5 Barbell Row
3. 5 x 5 KB Press
4. 5 x 10 Toes to Bar

Categories
CrossFit Workouts

2010-03-24 WOD

“Nicole”
Courtesy of CrossFit.com

20 Minutes AMRAP
– Run 400m
– Max Rep Pullups

Categories
Underground Strength Workouts

2010-03-24 UGS

Five Rounds
1a. 5 Floor Presses

Four Rounds
2a. 1-3 Rope Climb
2b. Max Ring Pushups

Four Rounds
3a. 5 KB Snatches
3b. Max Ring Dips

Three Rounds
4a. 5 KB Clean and Press

Categories
CrossFit Workouts

2010-03-23 WOD

Tuesday
1 to 10, 10 to 1
– SDHP
– Situps

1 to 10, 10 to 1
– SDHP (95#/55#)
– Knees-to-Elbows

Categories
Strength Workouts

2010-03-23 Strength

Upper Body Max Effort
1. 1RM Floor Press
2. 5 x 5 Weighted Pullup
3. 5 x 5 KB Press

Upper Body Max Effort
1. 1 RM Floor Press
2. 5 x 5 Weighted Pullup
3. 5 x 5 KB Press