“Karen”
Courtesy of CrossFit.com
For time:
– 150 Wall Ball
Category: Workouts
Upper Body Max Effort
1. 3RM Push Presses
2. 3 x 20 KB Rows
3. 5 x 10 Shrugs
Overhead Squats
– 5 Sets
Lower Body Max Effort
1. 1RM Good Morning
2. 5 x 5 Overhead Squats
3. 5 x 5 Romanian Deadlifts
4. 5 x 10 Weighted Situps
Categories
2010-04-12 UGS
5 Rounds
1a. 5 Deadlifts
4 Rounds
2a. Leg Blaster
4 Rounds
3a. 100′ Forward Tire Drag
3b. 100′ Reverse Tire Drag
3c. 5 Tire Flips
50 Weighted Situps
Spring is in the air! Beginning Saturday, March 20, 41Fitness is hosting Spring Saturday events from 10 a.m.-noon. Join us for a free tour and a free workout every Saturday during the month of April. 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.
Join us afterward for the “Bite The Tail Off Cancer” Crawfish Boil. The Crawfish Boil is a fundraiser featuring live music, children and pet activities, and much more! All proceeds will benefit The American Cancer Society.
“Bite The Tail Off Cancer” Crawfish Boil
Date: Saturday, April 10, 2010
Time: 11 a.m.-3:30 p.m.
Location: Riverwalk Amphitheater
Categories
2010-04-09 UGS
5 Rounds
1a. 10 Ring Dips
1b. 10 Jumping Lunges
4 Rounds
2a. Max Tactical Pushups
2b. Max Tarzan Pullups
3 Rounds
3a. 5 Sandbag Shoulders + Squat Drops
3b. 5 Tire Flips
3 Rounds
4a. 200′ Tire Drag
4b. 15 Knees to Elbows
Lower Body Max Effort
1. 10 x 2 Box Squats
2. 5 x 3 Suspended Deadlifts
3. 5 x 10 Hip Extensions
“Fran”
Courtesy of CrossFit.com
Upper Body Dynamic Effort
1. 8 x 3 Push Presses
2. 5 x 5 Weighted Pullups
3. 5 x 5 KB Presses
4. 5 x 10 Twisted Situps