Monday Workout: Filthy Fifty

Head over to www.c-ville.com/vote to cast your votes today.  Thanks to your support and nominations, we are in the TOP 5 for three separate categories under “Health and Fitness.” Thank you!  Best Niche Gym: CrossFit Charlottesville | Best Fitness Class: C’ville Burn | Best Personal Trainer: Scott Linton

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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. Yoga with Leslie! June 19 at 12:30PM at the gym – RSVP Here
  2. Park WOD!  June 26, 9am at Darden Towe Park.

8 Comments on “Monday Workout: Filthy Fifty

  1. 28:39 (step-ups, knee raises, 10# WB, burpees w/ hands on 45# plates)
    58 sec faster, but lots more scaling

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