3 Rounds for time:
1a. Run 400m or Row 500m
1b. 21-15-9
– KB Swings
– Pullups
– Box Jumps
Categories
2009-11-13 UGS WOD
Week 2
Upper Body (UB)
5 Rounds:
1a. 5-10 Alternating Presses
1b. 5 Weighted Pullups
4 Rounds:
2a. 15 Weighted Pushups or Ring Dips
2b. 10 Bentover Double Kettlebell Row
3 Rounds:
3a. 5 Hang Cleans
3b. Tire Harness Standing Press
5 Rounds:
4a. 200ft Farmer’s Walk
4b. 20 Sledge Strikes
15 to 5 / 5 to 15 (for time)
Situps / Push Press (75/45)
Deck of Cards
Clubs = Air Squats
Diamonds = Mountain Climbers
Hearts = Pushups
Spades = Situps
Jokers = 10 F*&#! Burpees
Categories
2009-11-11 UGS WOD
Week 2
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
3 X 10 Front Squats
Finisher
10 minutes
“Nancy”
Courtesy of CrossFit.com
5 Rounds for time:
– 400m Run
– 15 Overhead Squats (95#/65#)
Categories
2009-11-09 UGS WOD
Week 2
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
Categories
2009-11-08 Rest Day
Sunday is rest day at 41Fitness. Recovery is just as important as training. Your body needs time to replenish energy stores and repair damaged tissues. Recovery includes, but is not limited to: rest, sleep, hydration, good nutrition, stretching, and self-massaging (using a foam roller).
We had a successful first week, with 13 training with us and several visitors dropping by for a tour. We look forward to our second week.
A message to our members: Rest today, for training starts again tomorrow.
Thrusters
5 Rounds:
1a. 5 Thrusters
1b. 10 Burpees
or
7 X 1 Thruster
Saturdays are open gym from 9 a.m. – noon. You may do the posted WOD or choose a WOD that you missed this week.