Run 5K
The Boneyard is closed Saturday, February 5. Trainers Jennie & David Sumner are attending their CrossFit Gymnastic Certification with Jeff Tucker at CrossFit Rabid in Rainbow City, Chris Katechis is competing at the Garage Games in Woodstock, Georgia with Britt, Cody, Russ, and Tim in tow, and Tina Fletcher is racing in the annual 15K Double Bridge Run in Pensacola, Florida. Wish us all luck!
41Fitness will be attending the Alabama / Mississippi / Tennessee Sectional for the 2010 CrossFit Games this weekend. 41Fitness trainer/owner David Sumner and friend Christina Van Der Hulst will be competing to qualify for the 2010 CrossFit Games Regional Qualifier which feeds the 2010 CrossFit Games. Wish them luck!
Note: The Boneyard will be closed Friday night and Saturday. We will resume our regular schedule on Monday. Below are a few WODs that you can do at home. Post your times and feedback in comments.
5 Rounds for time:
– 20 Pushups
– 30 Situps
– 40 Air Squats
This is a good workout for our beginners. To scale the WOD, reduce the number of reps for each movement by half (10-15-20).
For Time:
– 20 Situps
– 20 Walking Lunges (each leg)
– 20 Situps
– 20 Burpees
– 20 Situps
And for those of you who have access to a jump rope…
3 Rounds for time:
– 50 Double-Unders (150 Singles)
– 75 Air Squats
41Fitness is attending the 2010 Garage Games in Woodstock, Georgia this weekend. David will be competing, along with 41Fitness member Brandon and our friend Christina. For updates on the Garage Games, visit the Garage Games Website, follow crossfitgarage on Twitter or visit the Garage Games 2010 Facebook Fan Page.
Note: The Boneyard will be closed Friday night and Saturday. We will resume our regular schedule on Monday. Below are a few WODs that you can do at home tonight and/or tomorrow. Post your times and comments in comments.
5 rounds for time:
– 20 pushups
– 30 situps
– 40 squats
This is a good workout for our beginners. To scale the WOD, reduce the number of reps for each movement by half (10-15-20).
For time:
– 20 situps
– 20 walking lunges (each leg)
– 20 situps
– 20 burpees
– 20 situps
And for those of you who have access to a jump rope…
3 rounds for time:
– 50 double-unders (150 singles)
– 75 air squats
21-15-9:
– Lunges (Each Leg)
– Situps
– Burpees
5 Rounds:
– 25 Mountain Climbers (Each Leg)
– 25 Air Squats
5K Run
“Turkey Trot”
15 to 5 / 5 to 15 (for time)
1a. Burpees or Squat Thrusts
2a. Air Squats
| 1a. | 15 | 14 | 13 | 12 | 11 | 10 | 9 | 8 | 7 | 6 | 5 |
| 2a. | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 |
Pushup Breathing Ladder
Work to failure three times:
– 1 Pushup, 1 Breath for Rest
– 2 Pushups, 2 Breaths for Rest
– 3 Pushups, 3 Breaths for Rest
– 4 Pushups, 4 Breaths for Rest
– etc.
Rest for three to five minutes between sets.