Categories
Underground Strength Workouts

2010-01-11 UGS WOD

5 Rounds
1. 5 Box Squats

4 Rounds
2. 6-10 Split Squats

3 Rounds
3a. 10 Weighted Back Extensions
3b. 50′ Broad Jumps
3c. 50′ Duck Walk
3d. 10 Kettlebell Swings

3 Rounds
4a. 200′ Farmers Walk
4b. 10 Med Ball GHDs

Categories
Underground Strength Workouts

2009-12-28 UGS WOD

4 Rounds:
1a. 10 Double Kettlebell Front Squat
1b. Suicide Runs

4 Rounds:
2a. 10 Lunge Jumps
2b. 6 Double Kettlebell Cleans

3 Rounds:
3a. 200′ Tire Drag
3b. 10 Weighted Back Extension

3 Rounds:
– 50′ Forward Tire Drag
– 50′ Backward Tire Drag

50 GHD Situps or 50 Weighted Situps

Categories
Underground Strength Workouts

2009-12-16 UGS WOD

3 Rounds
– 10 Sandbag Step Ups
– Leg Blaster (20 Air Squat, 10 Lunges, 10 Jumping Lunges, 10 Jumping Squats)

3 Rounds
– 8 Clean, Catch, Squat
– 8 Double KB Cleans

3 Rounds
– 10 Hip Extensions
– Suicide Run

25 Windmills

Categories
Underground Strength Workouts

2009-11-18 UGS WOD

Week 3
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

Categories
Underground Strength Workouts

2009-11-11 UGS WOD

Week 2
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

Categories
Underground Strength Workouts

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

Categories
CrossFit Events Underground Strength Workouts

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