Four Rounds of Intervals:
(60/30, 40/20, 30/15, 20/10)
– Burpees
– Mountain Climbers
– Situps
Tag: Burpee
3 Rounds for time:
– 25m Sprint (50m total)
– 10 Burpees
– 7 Ground-to-Shoulder – 155#/105#
This is first WOD for the 2010 CrossFit Games AL/MS/TN Sectional, which 41Fitness will be attending this weekend. You can get a taste of what 41Fitness trainer David Sumner and friend Christina Van Der Hulst will experience this weekend as they compete to qualify for the 2010 CrossFit Games Regional Qualifier which feeds the 2010 CrossFit Games. Wish them luck!
For time:
– 10 Burpees
– 30 Wall Balls
– 10 Burpees
– 30 KB Swings
– 10 Burpees
Fifteen 1 Minute Rounds
– X Burpees
– X Push Presses
X = the number of burpees you can complete in 20 seconds
Swing/Burpee Ladder
For time:
1. 10 KB Swings
2. 1, 2…10 Burpees
Five rounds for time:
– 5 Front Squats
– 10 Burpees
Categories
2010-01-22 UGS
“Body Bag” UGS
21-15-9
– Tire Flips (400#)
– Sledge Strikes (20#)
– KB Swing (32kg)
– Sandbag Burpee (60#)
5 Rounds
– 5 Deadlifts
– 10 Burpees
21-15-9:
– Lunges (Each Leg)
– Situps
– Burpees
Twelve Days of Christmas
1st Day – 1 Handstand Pushup
2nd Day – 2 Thrusters (24kg/16kg; 95#/65#)
3rd Day – 3 Burpees
4th Day – 4 Box Jumps (24″)
5th Day – 5 Pullups
6th Day – 6 Air Squats
7th Day – 7 KB Swings (24kg/16kg)
8th Day – 8 Situps
9th Day – 9 Pushups
10th Day – 10 Wall Balls (20#/14#)
11th Day – 11 Walking Lunges
12th Day – 12 100M Rows
Sunday is the first day of the twelve days of Christmas. In the spirit of the holidays, 41Fitness will do a Twelve Days of Christmas workout. You will perform the movements like the song, “Twelve Days of Christmas”….1 handstand pushup, 2 thrusters, 1 handstand pushup, 3 burpees, 2 thrusters, 1 handstand pushup, and so forth…
Merry Christmas and Happy Holidays from David, Jennie, and Franky!