Saturday 12/28/13

"Filthy 50"
For time:
50 Box jumps, 24"/18"
50 Jumping Pull-ups
50 KB Swings, 1 pood (men and women)
50 Walking Lunges
50 KTE
50 Push Press, 45# (men and women)
50 Back Extensions
50 Wall Balls, 20#/15#
50 Burpees
50 Double-unders

There is a 40 minute cut-off for this WOD.

Finale: Spend 6 minutes mobbing.

Tracy working on her Clean and Jerk

Monday 10/22/12

Skill Work
Kipping Pull-ups



"Filthy 50"
For time:
50 Box jumps, 24"/18"
50 Jumping Pull-ups
50 KB Swings, 1 pood (men and women)
50 Walking Lunges
50 KTE
50 Push Press, 45# (men and women)
50 Back Extensions
50 Wall Balls, 20#/15#
50 Burpees
50 Double-unders


Finale:  2 min/leg in the flamingo stretch (hip up on a box) and 2 min/shoulder on a lacrosse ball

Lori G. and the bar-facing burpee

Thursday 10/27/11

Skill Work
Handstands


"Filthy 50"
For time:
50 Box jumps, 24"/18"
50 Jumping Pull-ups
50 KB Swings, 1 pood (men and women)
50 Walking Lunges
50 KTE
50 Push Press, 45# (men and women)
50 Back Extensions
50 Wall Balls, 20#/15#
50 Burpees
50 Double-unders

35 minute cut-off


Finale: Get a lacrosse ball and roll on it for a minimum of 5 minutes.

Some funny distorted pics from 10/20/11 -

see if you can identify your fellow peeps!

Thursday 10/07/10

"Filthy 50"
For time:
50 Box jumps, 24"/18"
50 Jumping Pull-ups
50 KB Swings, 1 pood (men and women)
50 Walking Lunges
50 KTE
50 Push Press, 45# (men and women)
50 Back Extensions
50 Wall Balls, 20#/15#
50 Burpees
50 Double-unders

 Going upside down - nice work, Lori!

09/29/10

Saturday 02/06/10

Time: 7:00 a.m.

"Filthy 50"
For time:
50 Box jumps, 24"/18"
50 Jumping Pull-ups
50 KB Swings, 1 pood (men and women)
50 Walking Lunges
50 KTE
50 Push Press, 45# (men and women)
50 Back Extensions
50 Wall Balls, 20#/15#
50 Burpees
50 Double-unders

Compare to 11/11/09.

Wear your game faces, you'll need them.

Wednesday 11/11/09

Time: 6:30 p.m.

"Filthy 50"
For time:
50 Box jump, 24"/18"
50 Jumping pull-ups
50 KB swings, 1 pood (guys and girls)
Walking Lunge, 50 steps
50 KTE
50 Push press, 45#
50 Back extensions
50 Wall Ball, 20#/15#
50 Burpees
50 Double-unders

We'll discuss the subs for KTE (knees-to-elbows) and back extensions during class. Also, we will be staggering our starts for this WOD. Athletes will be grouped into 2 or 3 groups, and each group will have a separate start time - this will help reduce congestion with certain pieces of equipment.