“Fran”
Courtesy of CrossFit.com
21-15-9
– Thruster
– Pullup
Tag: Thruster
5 Rounds
For time:
– 12 Deadlifts
– 9 Power Cleans
– 6 Thrusters
– 3 Push Presses
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
2010-04-23 UGS
3 Rounds
– Row 500m
– 5 Presses
– 100′ OH Lockout Walk
– 5 Thrusters
– 100′ Racked Walk
– 5 Front Squats
– 100′ Farmers Lunge
– 5 Cleans
– 100′ Farmers Walk
– 5 Suitcase Deadlifts
Complete each round unbroken.
“Fran”
Courtesy of CrossFit.com
1 to 10 to 1
– KB Cleans
– KB Presses
– KB Thrusters
“Jackie”
Courtesy of CrossFit.com
For time:
– 1000m Row
– 50 Thrusters (45#)
– 30 Pullups
“Fran”
Courtesy of CrossFit.com
21-15-19
– Thrusters (95#/65#)
– Pullups
5 Rounds for time:
– 12 Deadlifts
– 9 Power Cleans
– 6 Thrusters
– 3 Push Presses
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!