Monday Workout: Filthy Fifty

Reminder: Due to ice on the roads, we are canceling the 6AM CrossFit Class.  All other classes are on a normal schedule.  Stay safe on the roads! Hope everyone got outside and enjoyed the snow this weekend!

IMG_6868

WOD

Level 1

For time:

  • 30 Box jumps (18/12)
  • 30 Ring Rows
  • 30 Russian Kettlebell swings (45# / 35#)
  • Walking Lunge 30 steps
  • 30 Knees to elbows
  • 30 Push press (45 pounds)
  • 30 Back extensions (sub good morning with empty bar)
  • 30 Wall ball shots (14/10 pound ball)
  • 30 Burpees
  • 30 Slam Balls

Level 2

“Filthy Fifty”

For time:

  • 50 Box Jump Step Down (24″ / 20″)
  • 50 Jumping Pull-ups
  • 50 Kettlebell Swings (45# / 35#)
  • Walking Lunge 50 steps
  • 50 Knees to Elbows
  • 50 Push Press (45 pounds)
  • 50 Back Extensions (sub 45# Good Mornings)
  • 50 Wall Balls (20# / 14#)
  • 50 Burpees
  • 50 Double Unders

Compare Here

Notes: For jumping pull-ups – from a standing position the distance from the bottom of the bar to the bottom of your chin should be at least 14 inches. For another reference, make sure that when reaching up make sure the pull-up bar crosses 1-2″ below your wrist (should be able to bend knees and still have a grip on the pull-up bar).

ANNOUNCEMENTS

  1. 2016 CrossFit Games Open: Registration for the 2016 CrossFit Games Open is Live!  Head on over to the CrossFit Games Website for details and get yourself signed up!

 

 

12 Comments on “Monday Workout: Filthy Fifty

  1. 33:22
    Did 100 SU instead of 50 DU
    Did Good mornings instead of Back Extensions
    Had a lot of bad reps on the knees to elbows

  2. 26:30
    With variations: 50 deadlifts, 50 row pulls (~300 meters), 50 kb swing, 50 walk.lunges, 50 v-ups, 50 pushpress, 50 goodmornings, 50 (25/25) snatch w/25# db, 50 burpees, 50 row pulls (~300 meters)

  3. 19:19 rx (back extensions)

    Also did push press at 35# since it was written on the board oops

  4. 29:37 Rx
    16 sec slower, but I did 45# for the PP and GM. 35# was written on the board, and that may be what I did the last time…

  5. Pingback: Monday Workout: Filthy Fifty | CrossFit Charlottesville

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s