CrossFit Training in Montgomery, Alabama. Functional Fitness for Everyone
Archive for October, 2009
October 31, 2009 at 6:07 pm · Filed under CrossFit, Events, Underground Strength, Workouts and tagged: Box Jump, Burpee, Double Under, Drag, Extension, Farmer's Walk, Knees to Elbows, Lunge, Pull, Pullup, Push Press, Sledge Strike, Swing, Wall Ball
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
October 29, 2009 at 8:39 am · Filed under Foundations, Workouts and tagged: Burpee, Push Press, Row, Squat, Wall Ball
Workout
- Row 500m
- 50 KB Swings
- 40 Air Squats
- 30 Push Press
- 20 Wall Ball
- 10 Burpees
October 27, 2009 at 10:06 am · Filed under Foundations, Workouts and tagged: Burpee, Pullup, Squat Thrust, Swing
Workout
AMRAP – 15 Minutes
- 6 Jumping Pullups
- 6 KB Swings
- 6 Burpees/Squat Thrusts
October 24, 2009 at 1:25 am · Filed under CrossFit, Workouts and tagged: Clean, Pushup, Squat
Workout
“Chief”
3 Minutes AMRAP, 1 Minute Rest, Five Rounds
- 3 Power Cleans (135lb, 95lb)
- 6 Pushups
- 9 Air Squats
October 21, 2009 at 10:35 pm · Filed under Foundations, Workouts and tagged: Press, Swing
Stations (45 secs work, 15 secs rest)
Four times at each station, eight minutes total
- Press, Push Press (barbell or kettlebell)
- Kettlebell Swing
October 19, 2009 at 7:23 pm · Filed under CrossFit, Foundations, Workouts and tagged: Squat, Wall Ball
For Time:
1. Front Squat (15, 12, 9, 6)
2. Wall Ball (6, 9, 12, 15)
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