2010-07-19 CrossFit

July 18, 2010 at 6:53 pm · Filed under CrossFit, Workouts and tagged: Run, Thruster

Five Rounds For Time:
- 15 Thruster (135#/95#/65#)
- 400m Run

Comments (2)

2010-07-07 CrossFit

July 6, 2010 at 6:00 pm · Filed under CrossFit, Workouts and tagged: Clean, Jerk, Swing, Thruster

Jerks
- 5 Sets

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

Comments (5)

2010-06-21 CrossFit

June 20, 2010 at 8:02 pm · Filed under CrossFit, Workouts and tagged: Clean, Deadlift, Farmer's Walk, Lunge, OH Lockout, Press, Racked Walk, Row, Squat, Thruster

3 Rounds
- Row 500m
- 5 Presses
- 100′ OH Lockout Walk
- 5 Thrusters
- 100′ Racked Walk
- 5 Front Squats
- 100′ Farmer’s Lunge
- 5 Cleans
- 100′ Farmer’s Walk
- 5 Suitcase Deadlifts

Complete each round unbroken.

Comments (3)

2010-06-14 CrossFit

June 13, 2010 at 8:58 pm · Filed under CrossFit, Workouts and tagged: Fran, Pullup, Thruster

“Fran”
Courtesy of CrossFit.com

21-15-9
- Thruster
- Pullup

Comments (1)

2010-06-04 CrossFit

June 3, 2010 at 6:03 pm · Filed under CrossFit, Workouts and tagged: Clean, Deadlift, Press, Thruster

5 Rounds

For time:
- 12 Deadlifts
- 9 Power Cleans
- 6 Thrusters
- 3 Push Presses

Comments (2)

2010-05-07 ~ 2010-05-13

May 7, 2010 at 5:41 am · Filed under Community, Events, Workouts and tagged: Box Jump, Clean, Drag, Farmer's Walk, Fight Gone Bad, Jackie, Lunge, Pullup, Push Press, Pushup, Row, SDHP, Situp, Sledge Strike, Squat, Swing, Tabata, Thruster, Wall Ball

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.

Comments