Tabata Something Else
courtesy of CrossFit.com
For Reps (count all reps)
– 8 Rounds of 20/10 Pullups
– 8 Rounds of 20/10 Pushups
– 8 Rounds of 20/10 Situps
– 8 Rounds of 20/10 Air Squats
(20/10 = 20 seconds of work followed by 10 seconds of rest)
We will be at The Boneyard during our regularly scheduled hours starting tomorrow, Monday, November 2. For those of you who were unable to attend the Grand Opening, feel free to drop in to take a tour.
Today was our grand opening and it went well. We gave away a lot of door prizes, talked to some new and old friends, and had two really good workouts.
Thanks to those who attended and to those who donated door prizes. 41Fitness appreciates your interest and support!
Our doors open at 6:00 a.m. on Monday morning. Don’t forget to set your clocks back.
41Fitness wishes all a fun and safe Halloween night!
Fight Gone Filthy
Work for one minute at each station; rest one minute between 5th and 6th station.
– Box Jump
– Jumping Pullups
– Kettlebell Swings
– Walking Lunge
– Knees to Elbows
– Push Press
– Back Extensions
– Wall Ball
– Burpees
– Double Unders
Team Underground Strength
Two teams, five minutes at each station. Count rounds completed of tire pull and drag (down and back equals one round) and 100ft farmer’s walk.
Station 1
1a. Tire Pull
1b. Tire Drag
Station 2
2a. Farmer’s Walk
2b. Sledge Strikes
Workout
– Row 500m
– 50 KB Swings
– 40 Air Squats
– 30 Push Press
– 20 Wall Ball
– 10 Burpees
Workout
AMRAP – 15 Minutes
– 6 Jumping Pullups
– 6 KB Swings
– 6 Burpees/Squat Thrusts
Workout
“Chief”
3 Minutes AMRAP, 1 Minute Rest, Five Rounds
– 3 Power Cleans (135lb, 95lb)
– 6 Pushups
– 9 Air Squats
Stations (45 secs work, 15 secs rest)
Four times at each station, eight minutes total
– Press, Push Press (barbell or kettlebell)
– Kettlebell Swing
For Time:
1. Front Squat (15, 12, 9, 6)
2. Wall Ball (6, 9, 12, 15)
Warmup
Mobility Exercises
Workout
3 rounds continuous movement:
1. Row 500m
With 2 kettlebells:
2a. 5 Presses
2b. OHL Walk 100ft.
2c. 5 Thrusters
2d. Racked Lunge 100ft.
2e. 5 Front Squats
2f. Racked Walk 100ft.
2g. 5 Cleans
2h. Farmer’s Walk 100ft.
2i. 5 Suitcase Deadlifts
Warmup
Mobility Exercises
Row Instruction
Deadlift Instruction
Workout
10,9,8,7,6,5,4,3,2,1
Deadlift (Male: 225lb, Female: 155lb) Scale to your capacity
Run 400m on even rep rounds, Row 500m on odd rep rounds
Short Variation
10, 8, 6, 4, 2
Deadlift or KB Swing
Run 400m or Row 500m each round