2.8.14 "Filthy Fifty"

February 07, 2014
Alex is a Beast!!!

Alex is Ready for OPENs!!!

 

Kay is back!!!

Kay is back!!!

FITNESS

“Filthy Fifty”
50 Box Jumps (24,20)
50 Jumping Pullups
50 Kettlebell Swings (35,26)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45,35)
50 Back Extenstions
50 Wallballs (20,14)
50 Burpees
50 Double Unders

35 Min Cap!

—You may start in waves. Giving the first heat about a 5min head start OR you may start in different stations BUT you must do it in exact order for a Leaderboard spot.
–a substitution for back ext is hollow rockers but this would not be RX.

 

COMPETITION

SATURDAY
Rest or Active Recovery

SUNDAY
A. WARM UP
3 Rounds
1. 5 Reps High Box Jumps – start at (36,30) increase each set
2. 5 Flat Footed Snatch Hang High Pulls
3. 5 Snatch Balances
4. Max Unbroken Double Unders

B. OLY
15 Minutes to Hit a 1 Rep Max Snatch for the Day
then
3×1 rep of 95% of todays 1RM

C. METCON
“Filthy Fifty”
50 Box Jumps (24,20)
50 Jumping Pullups
50 Kettlebell Swings (35,26)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45,35)
50 Back Extenstions
50 Wallballs (20,14)
50 Burpees
50 Double Unders

EXTRA CREDIT

ENDURANCE
(Thur , Fri or Sat)(only pick one day a week to do this workout)
Run, Airdyne or Row
For Total Calories:
2 Minutes on 2 Minutes Off
4 Minutes on 3 Minutes Off
6 Minutes on 4 Minutes Off
8 Minutes on
All at 100% Effort

ANNOUNCEMENTS

SIGN UP FOR THE OPEN’s
We want you!!! All athletes interested in joining the OPEN’s can sign up now. Once you register then you must choose an affiliate and then choose a TEAM. If you Train for the CFB Competition team then you will pick CrossFit Bridgewater as your affiliate and TEAM. Here is the Link: games.crossfit.com

Thursday February 13th
Yoga with Kathleen @ CFB
This Yoga Class will be at 5:30pm
During this Yoga class there is NO OPEN GYM. Please be respectful to the class when leaving and arriving that day.

The class is included in your unlimited membership. If you do not have an unlimited membership then UPGRADE today or the cost will be $7/class. Upgrading will only cost $25/month and you will also be allowed up to 3 more days of CrossFit per week. It’s a no brainer!

Wednesday February 12th
FINAL DAY
Paleo Challenge Weigh, Measure and Benchmarks

Comments

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  1. Scotty Reply

    Filthy 50- still not RX. Still fighting those double unders. But did shave off 1:23 sec off my time from December. 26:03
    Squat and power clean complex also at 135#
    Will be making up Jackie Monday morning

  2. Big Sexy Reply

    Filthy 50 – 20:15 Rx ( g.s.bjs)

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