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
Tag: Swing
Categories
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
Clean & Jerk
– 5 x 2 reps
4 Rounds:
– KB Swing (1min)
– Situp (1min)
– Plank (1min)
– Rest (1min)
AMRAP – 20 Minutes
– 12 KB Swings (One Arm)
– 9 KB Rows (One Arm)
– 6 KB Cleans (One Arm)
– 3 KB Presses (One Arm)
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!
3 Rounds
– KB Swing (50-40-30)
– Box Jump (40-30-20)
– Press (30-20-10)
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
15 Minute AMRAP
– 5 Front Squats
– 10 Mountain Climbers
– 15 KB Swings
3 Rounds for time:
1a. Run 400m or Row 500m
1b. 21-15-9
– KB Swings
– Pullups
– Box Jumps
“Helen”
Courtesy of CrossFit.com
3 Rounds for time:
– 400m Run
– 21 KB Swings
– 12 Pullups