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Filthy 50

By 10/27/2010No Comments

Call or Email me if you are interested in CrossFit but think its too intense.  We offer scaled down beginners classes and Personal One-on-one Functional Workout Sessions.  We specialize in Kettlebell and Olympic Weightlifting also.  Not matter what level you are at we have a program designed for YOU.

:startwod:

Warm Up

Row 1000 Meters NFT

Workout of the Day (WOD)

“Filthy 50”

50 Box Jump 24M/20W

50 Jumping Pull Ups

50 Kettlebell Swings 35M/26W

50 Walking Lunge Steps

50 Knee to Elbow

50 Push Press 45M/35W

50 Back Extensions or 50 Good Mornings 45M/35W

50 Wall Ball 20M/14W

50 Burpees

50 Double Unders or 250 Single Jump Rope

:endwod:

If you decide to do todays workout prescribed and wish to have an Rx next to your name keep this in mind.  You must open your hips and stand tall on the box jumps either on top of the box or in the air, you must come all the way down on the bottom of the pull up and straighten the arms and get the chin over the bar on the top of the pull up, you must do American Swings ear showing at the side, you must get the rear knee to the ground on lunge steps, knee to elbow means knee touches the elbow, push press head through window feet do not leave ground, back ext go to parallel, burpees the chest hits deck, double unders is Rx single jump rope is scaled.

Steven