1 to 10 to 1
– KB Cleans
– KB Presses
– KB Thrusters
Author: CrossFitMGM
Upper Body Max Effort
1. 1RM Rack Jerk
2. 5 x 10 Weighted Pullups
3. 5 x 5 Handstand Pushups
Lower Body Max Effort
1. 3RM Good Mornings
2. 5 x 5 Front Squats
3. 5 x 5 Split Squats
4. 5 x 5 Weighted Situps
Categories
2010-03-29 UGS
5 Rounds
1a. 6 Front Squat
1b. 12 Box Jump
4 Rounds
2a. 8 Cleans
2b. 1 Suicide Run
3 Rounds
3a. 10 Hip Extensions
3b. 200′ Tire Drag
2 Rounds
4a. 50 Sledge Strikes
4b. 200′ Farmer’s Walk
Front Squats
– 5 Sets
Partner Pyramid
1 to 5 to 1
– KB Goblet Squats
Weekly Announcements
– The hooded sweatshirts are in and they look awesome! If you haven’t already picked yours up, you can do so at The Boneyard.
– Yesterday was our second Spring Saturday. We’d like to thank Regina, Brian H., Gwen, Erin, Liz, George, and Joseph for visiting The Boneyard. We look forward to seeing some of them working out at the gym soon! 41Fitness will host Spring Saturday events every Saturday in April. Join us for a free tour and a free workout next Saturday, April 3.
– 41Fitness member Pete Russell and the undefeated Montgomery Yellowhammers have a make-up home game scheduled for Saturday, April 3 at 1 p.m. The Yellowhammers play at the YMCA Soccer Complex on Brown Springs Road. Join their Facebook group to receive updates.
– 41Fitness will be participating in two events in April. Join us for the “Bite The Tail Off Cancer” Crawfish Boil on Saturday, April 10 and the 9th Annual Walk of Life on Saturday, April 17. For more information, visit our Events page. Note: The Boneyard will be open as usual from 9:00 a.m. until noon on both days.
– Today begins Week 13 of our 100-Day Nutrition Challenge. There is just one week left in the challenge. For more information on nutrition, read our 23 Hours page.
A message to our members: Rest today, for training starts again tomorrow.
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.
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
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
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