Workout
– 50 Air Squats
– 400m Run
– 40 Situps
– 400m Run
– 30 Pushups
– 400m Run
– 20 Pullups
– 400m Run
– 10 Burpees
Tag: Burpee
Back Squat
– 4 sets x 5 reps (50-60% Max Back Squat)
Metcon
3 Rounds, Count Rounds
4 Minutes Work, 1 Minute Rest
– 6 Sandbag Burpees
– 9 Situps
– 12 Air Squats
20th Annual Jingle Bell Run
41Fitness will be meeting between 7:45 and 8:00 a.m. at the Delchamps Student Center on the Huntingdon College campus for the Jingle Bell 5K Run for Arthritis. As of 3:00 p.m. on Friday, we have raised $975–only $26 from our $1,001 goal!!! We appreciate everyone’s participation and support for 41Fitness and this cause! Good luck to all of the runners and walkers, including the 14 running/walking for 41Fitness!
Following the run, the Boneyard will be open from 11:00 a.m. – 1:00 p.m. We will be participating in the Lumberjack 20 fundraiser, as a display of solidarity with Lumberjack CrossFit, in honor of the four Lumberjack CrossFit soldiers who lost their lives in the Ft. Hood tragedy one month ago today.
Read CrossFit’s Call to Action. Visit David’s Fundraising Page to donate money for the families of the fallen and the future needs of the approximately 30 wounded on November 5, 2009.
Lumberjack 20
– 20 Deadlifts (275#/185#) / Row 500m
– 20 KB swings (2 pood) / Row 500m
– 20 Overhead Squats (115#/75#) / Row 500m
– 20 Burpees / Row 500m
– 20 Pullups (Chest to Bar) / Row 500m
– 20 Box Jumps (24″) / Row 500m
– 20 KB Clean Catch Squats (32kg/24kg) / Row 500m
Note: Rowing is being subbed for running due to the proposed weather forecast. Kettlebell clean catch squats are replacing dumbell squat cleans because “we love them ‘bells.”
Workout
1. Row 500m
2. 21-15-9
– Deadlifts
– Burpees
3. Row 500m
15 to 5 / 5 to 15 (for time)
1a. Burpees or Squat Thrusts
2a. Air Squats
| 1a. | 15 | 14 | 13 | 12 | 11 | 10 | 9 | 8 | 7 | 6 | 5 |
| 2a. | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 |
Deck of Cards
Clubs = Air Squats
Diamonds = Mountain Climbers
Hearts = Pushups
Spades = Situps
Jokers = 10 F*&#! Burpees
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.
Swing/Burpee Ladder
For time:
1. 10 KB Swings
2. 1, 2…10 Burpees
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