Wednesday, March 24, 2010 | Filthy Fifty

If you haven’t checked it out, take a look at the new Movement Library. It has videos going over many of the movements that we use. The coach in all the videos is Freddy, one of the owners of the gym.

I wanted to get your opinion on adding a Tuesday and Thursday morning class at 6:00 A.M. Would any of you be interested in coming 4 or 5 days a week? You would be able to pick from one of the following training schedules.

• Monday, Wednesday, Friday
• Monday, Tuesday, Thursday, Friday,
• Monday, Tuesday, Wednesday, Thursday, Friday

Leave your thoughts about it in the comments so we can brainstorm together.

Work Out

This is a tough work out. It is one of the staple CrossFit WOD’s. We can scale the movements and the amount of reps.

Warm up

• Short group run with
• 1 Minute tabata intervals – 2 rounds
  • Push ups (sub is knee push ups)
  • Squat holds
  • Plank holds
  • Ab Mat sit ups

Movement Review

• Go over all the movements and then set up all the stations.

WOD

For this WOD, you will need to complete all 50 reps before going to the next movement.

“Filthy Fifty”

• 50 Box jump, 24 inch box
• 50 Jumping pull-ups
• 50 Kettlebell swings, 1 pood
• Walking Lunge, 50 steps
• 50 Knees to elbows
• 50 Push press, 45 pounds
• 50 Back extensions (subbed for supermans)
• 50 Wall ball shots, 20 pound ball (subbed for squats)
• 50 Burpees
• 50 Double unders

Demo of workout

Filthy Fifty demo from crossfitoneworld on Vimeo.