Swing/Burpee Ladder
For time:
1. 10 KB Swings
2. 1, 2…10 Burpees
Category: Workouts
Categories
2009-11-04 UGS WOD
Week 1
Lower Body (LB)
5 Rounds:
1a. 10 Double Kettlebell Front Squat
1b. Suicide Runs
5 Rounds:
2a. 10 Lunge Jumps
2b. 6 Double Kettlebell Cleans
3 Rounds:
3a. 200′ Tire Drag
3b. 10 Weighted Back Extension
4 Rounds:
– 200′ Tire Drag
1 Round:
-50 GHDs or 50 Weighted Situps
Lift
5 x 3 Deadlifts
Finisher
2k Row or 4 x 400m Sprints
Categories
2009-11-02 UGS WOD
Week 1
Full Body (FB)
5 Rounds:
1a. 5 KB Clean and Press
1b. 10-15 KB Rows
3 Rounds:
2a. Max Reps Ring Pushups
2b. Max Reps Ring Rows
4 Rounds:
200′ Tire Drag
3 Rounds:
10 Knees to Elbows
Tabata Something Else
courtesy of CrossFit.com
For Reps (count all reps)
– 8 Rounds of 20/10 Pullups
– 8 Rounds of 20/10 Pushups
– 8 Rounds of 20/10 Situps
– 8 Rounds of 20/10 Air Squats
(20/10 = 20 seconds of work followed by 10 seconds of rest)
Categories
Grand Opening
Today was our grand opening and it went well. We gave away a lot of door prizes, talked to some new and old friends, and had two really good workouts.
Thanks to those who attended and to those who donated door prizes. 41Fitness appreciates your interest and support!
Our doors open at 6:00 a.m. on Monday morning. Don’t forget to set your clocks back.
41Fitness wishes all a fun and safe Halloween night!
Fight Gone Filthy
Work for one minute at each station; rest one minute between 5th and 6th station.
– Box Jump
– Jumping Pullups
– Kettlebell Swings
– Walking Lunge
– Knees to Elbows
– Push Press
– Back Extensions
– Wall Ball
– Burpees
– Double Unders
Team Underground Strength
Two teams, five minutes at each station. Count rounds completed of tire pull and drag (down and back equals one round) and 100ft farmer’s walk.
Station 1
1a. Tire Pull
1b. Tire Drag
Station 2
2a. Farmer’s Walk
2b. Sledge Strikes
Categories
Foundations WOD
Workout
– Row 500m
– 50 KB Swings
– 40 Air Squats
– 30 Push Press
– 20 Wall Ball
– 10 Burpees
Categories
Foundations WOD
Workout
AMRAP – 15 Minutes
– 6 Jumping Pullups
– 6 KB Swings
– 6 Burpees/Squat Thrusts
Workout
“Chief”
3 Minutes AMRAP, 1 Minute Rest, Five Rounds
– 3 Power Cleans (135lb, 95lb)
– 6 Pushups
– 9 Air Squats
Categories
Foundations WOD
Stations (45 secs work, 15 secs rest)
Four times at each station, eight minutes total
– Press, Push Press (barbell or kettlebell)
– Kettlebell Swing