9.27.14 "Filthy Fifty"

September 26, 2014

 

 

HAPPY 1st ANNIVERSARY TO MY SWOLEMATE!!!
Love you Babe!!!
1 down 999 more to go!!!

First she said YES!!!

Then she said I DO!!!

Then we got DIRTY…lol!

 

TODAYS WOD

SATURDAY SWEATFEST

“Filthy Fifty”
50 Box Jumps (24,20)
50 Jumping Pullups–wrists 4 inches above the bar
50 Kettlebell Swings (35,26)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45,35)
50 Back Extenstions — you can sub hollow rockers
50 Wallballs (20,14)
50 Burpees
50 Double Unders

You may start in different stations but try and finish with the wallballs, burpees and double unders. If you are going for a leaderboard spot then you should have a judge or at least count all your reps as if someone was watching you (I am always watching), you must go in the exact order for the leaderboard.
 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
3 rounds
30 V-Ups
30 Leg Raises
90 Flutter Kicks

 

ENDURANCE
Choose ONE of the following sports:
(Th-F-Sa)
Choose one Sport:
Row – Run – AirDyne
15 Rounds
:45 Seconds Sprint :30 Seconds Rest

 

OLY
1) 1 Power Clean + 2 Split Jerks – work up to Heaviest possible
2) Clean Pulls 3RM

 

 ANNOUNCEMENTS

CFD vs CFB Internal Throwdown
October 18th at CrossFit Bridgewater
Teams of 2 Same sex – Scaled and Rx Divisons
This competition is for all our members – this is a FUN event and we want you all to try your first competition
There will be 2 WODS that day and then the top 3 Men and top 3 Women Athletes from each gym will go Head to Head for the CFD/CFB Trophy
Last Year CFD stole the trophy from the favorites…this year CFB is coming to steal it back!!!
More Information will be coming soon!

BARBELLS FOR BOOBS
November 15th @ CrossFit Dartmouth
Breast Cancer Fundraiser and Team Competition
Mark your calendars…more info coming soon

 

 

COMPETITORS

A. OLY
1) 1 Power Clean + 2 Split Jerks – work up to Heaviest possible
2) Clean Pulls 3RM

B. SATURDAY SWEATFEST

“Filthy Fifty”
50 Box Jumps (24,20)
50 Jumping Pullups–wrists 4 inches above the bar
50 Kettlebell Swings (35,26)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45,35)
50 Back Extenstions — you can sub hollow rockers
50 Wallballs (20,14)
50 Burpees
50 Double Unders

Comments

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About the Author
  1. CC Engine Reply

    The best, dirtiest couple I know, who power clean it up dam good! 🙂
    Stay happy! Luv u guys!

    • Willhuntforfood Reply

      Team rac
      Filthy 50
      Joe 21:25 Rx 55#
      Andy 27:50 R x 55#
      Kerry 29:30 mod
      Boob 27:40 35 #
      Tim 31:31 Rx 55#

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