For time:
– 100 Burpees
Author: CrossFitMGM
Categories
2010-03-17 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
Push Press
– 5 Sets
Nancy
Courtesy of CrossFit.com
Upper Body Max Effort
1. 1RM Push Press
2. 5 x 5 Barbell Row
3. 5 x 8 Ring Dips
Back Squat
– 5 sets
Three rounds for reps:
1. Slam Ball – 1 minute
2. Squat Thrust – 1 minute
3. KB Swing – 1 minute
4. Jumping Pullup – 1 minute
5. Rest – 1 Minute
Categories
2010-03-15 UGS
Five Rounds
1. 5 Zercher Squats
Four Rounds
2a. 10 Suitcase Deadlift
2b. 15 KB Swings
Three Rounds
3a. 10 Hip Extensions
3b. 10 Knees to Elbows
3c. 100′ Lunge
4. 50 Weighted Situps
Lower Body Max Effort
1. 1RM Concentric Good Morning
2. 5 x 5 Reps Band Suspended Deadlifts
3. 5 x 10 Hip Extensions
4. 5 x 10 Weighted Situps
Weekly Announcements
– Spring is in the air! Starting this Saturday, March 20, 41Fitness will be hosting Spring Saturdays. Join us on Saturday for a free tour and workout. If you or someone you know is interested, please contact us.
– Today begins Week 11 of our 100-Day Nutrition Challenge. There are just three weeks left in the challenge. For more information on nutrition, read our 23 Hours page.
– Congratulations to 41Fitness member CJ Hincy and his wife Callie who recently welcomed a baby girl named Clarke Keller into the world.
– 41Fitness member Pete Russell and the 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.
A message to our members: Rest today, for training starts again tomorrow.
Categories
2010-03-13 Open Gym
Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
Bottom-to-Bottom Tabata
– Squats (8 x 20/10)
Top-to-Top Tabata
– Pushups (8 x 20/10)