Tag: Clean

2009-12-05 WOD

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.”

Tags Box Jump, Burpee, Clean, Deadlift, Fundraiser, Pullup, Run, Squat, Swing

CrossFit Workouts

2009-12-03 WOD

Workout
5 Rounds for time:
– 10 Cleans
– 5 Handstand Pushups

Tags Clean, Pushup

Underground Strength Workouts

2009-11-30 UGS WOD

Post author By CrossFitMGM
Post date November 29, 2009

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

Tags Clean, Dip, Farmer's Walk, Pullup, Squat

Underground Strength Workouts

2009-11-23 UGS WOD

Post author By CrossFitMGM
Post date November 22, 2009

Warmup
– Row 500m
– Hip Mobility
– 5 Sandbag Shoulders w/ Squat Drop (each side)

Power Clean
– 3 x 5 reps (2 minutes rest before each set)

Deadlifts
– 3 x 5 reps (1 minute rest before each set)
– 3 x 3 reps (2 minutes rest before each set)
– 3 x 1 reps (3 minutes rest before each set)

Tags Clean, Deadlift

CrossFit Workouts

2009-11-19 WOD

Post author By CrossFitMGM
Post date November 19, 2009

“Badger”
Courtesy of CrossFit.com

3 Rounds for time:
– 30 Squat Cleans (95#/65#)
– 30 Pullups
– 800m Run

Navy Chief Special Warfare Operator Mark T. Carter, 27, of Fallbrook, Calif.; assigned to Tactical Development and Evaluation Squadron 2, Virginia Beach, Va.; died Dec. 11, 2007 in Balad, Iraq, as a result of enemy action while conducting combat operations in Iraq. Carter is survived by his father, mother, three brothers and four sisters.

Article: SEAL chief killed in Iraq, Navy says