Categories
Events Workouts

2009-12-26 Open Gym

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!

Categories
CrossFit Workouts

2009-12-23 WOD

“Cindy”
Courtesy of CrossFit.com

20 Minute AMRAP:
– 5 Pullups
– 10 Pushups
– 15 Air Squats

Categories
Strength Workouts

2009-12-22 Strength WOD

Power Snatch & OHS
– 4 x 2 Reps

Squat Snatch
– 3 x 2 Reps

Squat Clean & Jerk
– 5 x 1 Reps

Categories
CrossFit Workouts

2009-12-22 WOD

Clean & Jerk
– 5 x 2 reps

4 Rounds:
– KB Swing (1min)
– Situp (1min)
– Plank (1min)
– Rest (1min)

Categories
CrossFit Workouts

2009-12-21 WOD

15 to 5, 5 to 15
– Box Jump
– Push Press (75#/55#)

Categories
Underground Strength Workouts

2009-12-21 UGS WOD

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

Categories
Strength Workouts

2009-12-21 Strength WOD

Press @ 50% Max Press
25 Reps for time.

Push Press @ 70% Max Press
2 x 25 Reps for time

Categories
Workouts

2009-12-19 Open Gym

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.

Categories
Underground Strength Workouts

2009-12-18 UGS WOD

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

Categories
CrossFit Workouts

2009-12-18 WOD

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)