Wednesday Workout: Filthy Free Day

Wednesday afternoons from 5 to 7PM are Free Days. Feel free to join our workouts as a drop in and get free instruction!  We will scale the workout to your athletic ability.

Workout: Filthy Free Day

25 Wall Balls (20# Men / 14# Women)

25 Pushups

25 Double Unders ( or 75 Jump Ropes or 25 Tuck Jumps)

25 Pullups (or Jumping Pullups)

25 Walking Lunges

25 Burpees

25 Air Squats

tom front squat

Tom’s almost 60.  Booya.

21 thoughts on “Wednesday Workout: Filthy Free Day

  1. 7:48 (6#, 75 jump rope)

  2. 7:57, 14# med ball, 75 single under jump ropes

  3. 6:24, Rx’d

  4. Booya indeed! Keep up the hard work Tom, it’s an inspiration.

  5. 7:32 10# med ball, 75 jr’s

  6. WOD in the woods:

    Weighted pistols with 53# kb in goblet-squat position.
    1-1-1-1-3-3 (reps per leg, alternating legs on sets of three)

    AMRAP Turkish Getup for 5 min
    completed 14 reps

  7. Heavy C&J – up to 90kg. Not sure if I’ll be using a right-foot split jerk or push jerk for the upcoming meets.

    1. nice load, Bin. hopefully you don’t have to compete against this guy:

      http://www.youtube.com/watch?v=2mc3fBpm8WA 155 CJ @ 69 kg

  8. what? Tom looks like CF Rockstar to me!

  9. looking good Tom! nice form and you definitely have the intimidating face down cold. See you all soon.

  10. 8:23 subbed ring dips for double unders.

  11. 5:38
    10#
    75 jump rope
    15 strict + 10 jumping pu

  12. Ran 1 mile for time of 5:53. improvement of about 20 seconds.

  13. 6:12
    6# ball, 75 jump rope, jumping pull ups.

  14. 8:52- 14# Med ball, 75 jump ropes, knee push-ups. jumping pull-ups

  15. 7:39, 14# wb

  16. 5:58 (10#, 75 jump rope, knee push-ups)

  17. Thanks for the fun times guys! Appreciate the hospitality, and can’t wait to come back for more punishment!

    As RX’d + C2B pullups, and overhead plate lunges at 20 kilos

    7:08

  18. 7:51, 10# wb, 75 single jump rope, 15/25 JPU

  19. 9:27 (first timer!)

  20. 6:28 (10#, 75jumprope)

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