Deadlift (75% max deadlift)
4 x 5 (1 min rest between sets)
Back Squat
3 x 10 (1 min) 65% max back squat
4 x 5 (2 min) 75% max back squat
5 x 3 (3 min) 85% max back squat
3 Leg Blasters:
– 20 Air Squats
– 10 Stationary Lunges
– 10 Jumping Lunges
– 10 Jumping Squats
3 Rounds:
10 Knees to Elbows
“Angie”
Courtesy of CrossFit.com
– 100 Pullups
– 100 Pushups
– 100 Situps
– 100 Air Squats
Workout
5 Rounds for time:
– 10 Cleans
– 5 Handstand Pushups
5 Rounds:
75% of Max Press
1a. Max Rep Presses
1b. Push Presses (2 x Max Rep Presses)
4 Rounds:
2a. 100′ Tire Press
2b. 100′ Tire Row
3 Rounds:
3a. 10 Barbell Good Mornings
3b. 10 Med Ball GHD Situps
Workout
15 Minute AMRAP
– 5 Front Squats
– 10 Mountain Climbers
– 15 KB Swings
“Fran”
Courtesy of CrossFit.com
21-15-9:
– Thrusters (95#/65#)
– Pullups
Workout
1. Row 500m
2. 21-15-9
– Deadlifts
– Burpees
3. Row 500m
Power Clean (40-50% max deadlift)
3 X 3 (1 min rest between sets)
Front Squat
3 x 10 (1 min) 50% max back squat
4 x 5 (1 min) 55% max back squat
5 x 3 (1 min) 60% max back squat
4 Rounds:
1a. 20 Ring Dips
1b. 10 Weighted Pullups
5 Rounds:
2a. 200′ Farmers Walk
2b. 20 Sledge Strikes
Sunday is rest day at 41Fitness. Our weekly announcements are posted on Sunday. Be sure to read the 2009-11-08 Sunday post discussing the importance of recovery.
Weekly Announcements
– Our regular class schedule resumes on Monday, November 30.
– We are continuing to add to our eclectic music library at The Boneyard. We want to know what pumps you up. There is a sign-up sheet at the gym. Please be sure to provide us with the artist name and song title.
– Our second batch of tees are available for pick-up. We will be ordering sweatshirts, hoodies, beanies, and head/sweat bands. If you are interested in any of these items, please let us know.
– Saturday, December 5 is the 20th Annual Jingle Bell Run. Join 41Fitness as we run/walk for Arthritis. Visit Events for more info. Our hours will be from 11:00 a.m. – 1:00 p.m. on that day.
– The Boneyard will be closed on the evening of Thursday, December 10.
A message to our members: Rest today, for training starts again tomorrow.
5K Run
“Turkey Trot”