Warm-up Drills (10.01.2009)Row 500m
10 x Burpees
Row 500m
10 x Burpees
''The Filthy Fifty'' (10.01.2009)
Complete the following for time:
50 x Box Jumps (20'')
50 x Jumping Pull-ups
50 x Kettlebell Swings (16kg)
50 x Walking Lunges
50 x Knees-2-Elbows
50 x Push Press (45lbs)
50 x Goodmornings (45lbs)
50 x Wall Ball Shots (20lbs)
50 x Burpees
50 x Double-unders
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CrossFit Endurance WOD (10.01.2009)
''5 x Intervals''
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries
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Posts
13 comments:
Samy I am now convinced you are really trying to kill me! My daughters will not find out at Christmas that I have been doing crossfit because I will be dead :) See you around 5:30 or so.
OD
Nonsense OD, you're going to destroy this!
It seems to me that everytime that I dream about this WOD, it comes up very shortly after...
I like it.
-Bert
Filthy 50
36:50 rx'd
Indy
Filthy 50
39:13 rx'd
Khan
Filthy 50-
39:50 rx'd
Bada Bing
31:13
Jim
20091001 - The Filthy Fifty
32:29 rx'd
Personal Record by almost half an hour.
-Bert
"Filthy 50"
Time: 31:55
Not too shabby considering it took me like 52mins last time I did this!
-PK
Filthy 30's
Time 27:33
I hate it, but I love it in the end....
-NataLie
Jen and I are all signed up for the Olympic Lifting certification.
Hopefully we can make it down some Friday for a little action and to meet a bunch of the new members.
I used to be the Baby Bunny Twenty but today I graduated and became the Nifty Fifty. Believe it or not I got in all 50 box jumps! So my time for THE NIFTY FIFTY was 41.33. I made it, I made it and I am still alive......wohoooooooo
OD
Lynn
"Filthy Fifty" rx'd
33:42
as Rx'd
26:31
-Rambo
Filthy 50 as rx'd
28:45
Dang!
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