Back Squats
– 10 Back Squats
– 30 Pullups
– 10 Back Squats
– 30 Situps
– 10 Back Squats
– 30 Pushups
– 10 Back Squats
– 30 Box Jumps
Category: Workouts
Upper Body Dynamic Effort
1. 8 x 3 Floor Press
2. 5 x 3 Pullup
3. 3 x 20 Shrug
4. 5 x 10 Toes to Bar
Five Rounds
For reps:
1. Slam Ball – 1 minute
2. Pushups – 1 minute
3. Jumping Pullup – 1 minute
4. Rest – 1 Minute
Categories
2010-06-02 UGS
4 Rounds
1a. 3-5 Rope Climbs
1b. 5-8 Handstand Pushups
4 Rounds
2a. 10 Double Kettlebell Presses
2b. 10 Pullups
4 Rounds
3a. 50′ Alligator Pushups
3b. 10 KB Rows
100 Tread Chops
15 Minute AMRAP
– 5 Front Squats
– 10 Mountain Climbers
– 15 KB Swings
Upper Body Max Effort
1. 3RM Standing Press
2. 3 x 5 Barbell Row
3. 4 x 15 Shrug
“Owed from 2009”
Event 4 of the Southeast Regional Qualifier for the 2010 CrossFit Games
For time:
– 500m Row
– 25 Burpees
– 500m Row
– 25 Burpees
Categories
2010-05-31 UGS
5 Rounds
1a. 5 Deadlifts
4 Rounds
2a. Leg Blaster
4 Rounds
3a. 100′ Forward Tire Drag
3b. 100′ Reverse Tire Drag
3c. 100′ 5 Tire Flips
50 Weighted Situps
Lower Body Max Effort
1. 5RM Sumo Deadlift
2. 5 x 3 Rack Pull
3. 3 x 20 Ukranian Deadlift
4. 5 x 10 Weighted Situps
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.
Memorial Day
We will be open from 9:00 a.m. – noon only on Memorial Day, Monday, May 31.
CrossFit Southeast Regional Qualifier
View live results at from the 2010 CrossFit Games- Dirty South (Facebook Fan Page) and get updates at http://games2010.crossfit.com. Good luck to all of the competitors but especially 41Fitness friend Christina Van Der Hulst! Go Chrissy, Go! Aussie Aussie Aussie Oye Oye Oye….representing the South, the Dirty South!