The Boneyard will be closed on Christmas Eve and Christmas Day but will resume normal operating hours on Saturday, December 26.
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.
41Fitness hopes that holiday season brings you love, joy, and dreams come true!
“Cindy”
Courtesy of CrossFit.com
20 Minute AMRAP:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Power Snatch & OHS
– 4 x 2 Reps
Squat Snatch
– 3 x 2 Reps
Squat Clean & Jerk
– 5 x 1 Reps
Clean & Jerk
– 5 x 2 reps
4 Rounds:
– KB Swing (1min)
– Situp (1min)
– Plank (1min)
– Rest (1min)
15 to 5, 5 to 15
– Box Jump
– Push Press (75#/55#)
15 Minute AMRAP
1a. 5 Clean and Press (Sandbag/KB)
1b. 5 Ring Rows
10 Minute AMRAP
2a. 6 Ring Dips
2b. 100′ Farmers Walk
2c. Suicide Run
Press @ 50% Max Press
25 Reps for time.
Push Press @ 70% Max Press
2 x 25 Reps for time
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.
Tomorrow, we will have instruction on a specific exercise. Shhh….it’s a surprise! Hint: You should wear or bring long pants.
3 Rounds
– Max Pullups
– 100′ Overhead Lockout Walk
4 Rounds
– Max Handstand Pushups
– 10 One Armed Sledge Strikes
4 Rounds
– 50′ Alligator Pushups
– 50′ Tire Rope Pull & 50′ Tire Row
50 Weighted Situps
1. Deadlift (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)
2. Double Unders (2, 4, 6, 8, 10, 12, 14, 16, 18, 20)