“Annie”
Courtesy of CrossFit.com
50, 40, 30, 20, 10 for time:
– Double-Unders
– Situps
“Helen”
Courtesy of CrossFit.com
3 Rounds for time:
– 400m Run
– 21 KB Swings
– 12 Pullups
Categories
2009 Jingle Bell Run/Walk
Date: Saturday, December 5, 2009
Time: 5K Run-8:30 a.m./1 Mile Fun Run-9:30 a.m.
Location: Huntingdon College (Get Directions)
Registration: $25 (includes shirt)
The Jingle Bell Run/Walk is a fun, festive event for the whole family! Put on your reindeer antlers and your running shoes and come join 41Fitness for some holiday cheer. Our team fundraising goal is $1,001.00. If you would like to join our team or sponsor us by making a donation, visit our Team Page.
Swing/Burpee Ladder
For time:
1. 10 KB Swings
2. 1, 2…10 Burpees
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
Open House
We will be at The Boneyard during our regularly scheduled hours starting tomorrow, Monday, November 2. For those of you who were unable to attend the Grand Opening, feel free to drop in to take a tour.
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