Categories
Workouts

2013-06-14

Daily Motivation: “Let others be guides, not goals. You are your own unique person.”

CrossFit WOD

“Jackie”
– 1k Row
– 50 Thrusters (45#)
– 30 Pullups

Categories
CrossFit Endurance Workouts

2013-02-25

Daily Motivation: “It’s never a question of CAN you, but WILL you?”

CrossFit WOD
“Jackannie”
For Time:
Buy-In: 1k Row
Five Rounds:
– 50/40/30/20/10 Double Unders
– 10 Thrusters (45#/35#)
– 50/40/30/20/10 Situps
– 6 Pullups

Endurance WOD
Two to Six Rounds
– 4:00 Run/Row
– 3:00 Rest
Hold same distance on all sets.

Categories
CrossFit Workouts

2012-12-26

CrossFit WOD
“Jackie”
For Time:
– 1k Row
– 50 Thrusters (45#/35#)
– 30 Pullups

Compare to 2011-08-08.

Categories
CrossFit Workouts

2011-08-08 WOD

“Jackie”
– 1,000m Row
– 50 Thrusters (45#)
– 30 Pullups

Categories
CrossFit Workouts

2010-12-14 CrossFit

“Jackie”
– 1000m Row
– 50 Thrusters (45#)
– 30 Pullups
Categories
Community Events Workouts

2010-05-07 ~ 2010-05-13

41Fitness will have an altered schedule from May 7 – 13.  Our regular schedule will resume beginning the morning of Friday, May 14.

Altered Schedule
Friday evening:  5:30 – 7:00 p.m.
Saturday:  9:00 a.m. – noon (usual hours)
Sunday:  Closed for Rest Day
Monday, Tuesday, & Thursday mornings:  5:30 – 6:30 a.m.
Wednesday morning:  Closed
Monday – Thursday evenings:  5:30 – 7:00 p.m.

2010-05-07 WOD

“Fight Gone Bad”
Courtesy of CrossFit.com

3 Rounds
Work for 1 minute at each station and rest 1 minute between rounds:

– Wall Ball (10′; 20#/14#)
– SDHP (75#/55#)
– Box Jump (20″)
– Push Press (75#/55#)
– Row

Add up your total reps for Wall Ball, SDHP, Box Jump, Push Press, and calories on the Rower to get your FBG score.

Post your FGB score to Comments.

Why is it called “Fight Gone Bad”?  Watch explanation and demo  – [wmv][mov]

2010-05-08 Open Gym

Saturdays are open gym from 9:00 a.m. until noon.  You can come in to work on specific movements, particularly ones in which you need practice and further instruction.  We will have a WOD that you can do or you can choose to do a WOD that you missed this week.

2010-05-10 UGS

1 to 10 to 1
– 1 Arm KB Swing
– 1 Arm KB Clean
– 1 Arm KB Thruster

2010-05-11 WOD

“Jackie”
Courtesy of CrossFit.com

For Time:
– 1000m Row
– 50 Thrusters (45#)
– 30 Pullups

2010-05-12 UGS

5 Rounds:
– 200′ Tire Drag
– 150′ Farmers Walk
– 100′ Lunge
– 50 KB Swings
– 25 Sledge Strikes

2010-05-13

Tabata This
– Squats (8 x 20/10)
– Row (8 x 20/10)
– Pullups (8 x 20/10)
– Situps (8 x 20/10)
– Pushup (8 x 20/10)

Rest 1 minute between movements.

Categories
CrossFit Workouts

2010-02-11 WOD

“Jackie”
Courtesy of CrossFit.com

For time:
– 1000m Row
– 50 Thrusters (45#)
– 30 Pullups