Five rounds for time:
– 400m Run
– 25 Pullups
This was the third WOD at the 2010 CrossFit Games AL/MS/TN Sectional. You can get a taste of what 41Fitness trainer David Sumner and friend Christina Van Der Hulst experienced.
Category: Workouts
Upper Body Dynamic
1. 8 x 3 Push Press @ 55%
2. 5 x 5 Reps Barbell Row
3. 5 x 5 Reps KB Press
4. 5 x 10 Reps Toes to Bar
Categories
2010-03-10 UGS
Five Rounds
1a. 1-3 Rope Climbs
1b. 3-5 Handstand Pushups
Four Rounds
2a. 5 Hang Cleans
2b. 10 Ring Dips
Three Rounds
3a. 6-10 Alternating Press
3b. 6-10 Double KB Rows
Four Rounds of Intervals:
(60/30, 40/20, 30/15, 20/10)
– Burpees
– Mountain Climbers
– Situps
Upper Body Max Effort
1. 1RM Reps Floor Press
2. 5 x 5 Reps Weighted Pullup
3. 5 x 5 Reps Handstand Pushup
3 Rounds
– 20 Double Unders
– 20 Wall Balls
– 20 Box Jumps
– 20 KB Swings
Deadlift
5 Sets
Row
2K
Lower Body – Max Effort
1. 1RM Reps Zercher Squat
2. 5 x 3 Reps Romanian Deadlift
3. 5 x 5 Reps Glute Ham Raises
4. 5 x 10 Reps GHD Situps
Categories
2010-03-08 UGS
Four Rounds
1a. 10 Double KB Front Squat
1b. Suicide Run
Four Rounds
2a. 5 (Tire Flips + 5 Tire Jumps)
Three Rounds
3a. 100′ Heavy Tire Drag
Four Rounds
4a. 10 Tread Chops
4b. 10 Knees to Elbows
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