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Components
Filthy Fifty
Settings
Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
CrossFit Teens
CrossFit UnBoxed
Date
Workout
Filthy Fifty - CrossFit Kent Island
Class
(All)
CrossFit: 5:00 AM
6:00 AM CrossFit
10:00 AM CrossFit
Open Gym 11am - 1pm
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
34 (17/17)
Workout
Filthy Fifty
Run 400M
2 rounds of 5-10 reps of each movement
Pre-WOD mobility:
Banded OH distraction/couch stretch combo (2 min each side)
T-spine smash (roller)(2 min)
Filthy Fifty (Time)
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
Post-WOD Recovery
Suprapatellar smash/floss (2 min each side)
Last smash (roller) (2 min each side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 23, 2019
Male Clients
1
Daniel
Tebbens
5:30 PM CrossFit
20:51
OUCH
2
Mason
Coursey
CrossFit: 5:00 AM
24:05
3
Jason
Shand
Open Gym 11am - 1pm
26:02
4
Mike
Harkema
6:00 AM CrossFit
27:32
5
Tristan
Tricarico
10:00 AM CrossFit
27:47
6
zachary
heil
6:00 AM CrossFit
28:02
7
Brian
Postles
6:00 AM CrossFit
29:29
8
Blake
Clark
5:30 PM CrossFit
29:30
step ups; 8 mins on burps :(
9
Zachary
Sarver
CrossFit: 5:00 AM
29:43
10
Ken
Mitchell
6:00 AM CrossFit
29:50
11
Xander
Hershkowitz
5:30 PM CrossFit
16:12
30 of everything (Filthy Thirties) 60 singles
12
Omar
Stookey
5:30 PM CrossFit
26:53
All Rx except 30wb & 30bp
13
Harry
Stein
5:30 PM CrossFit
30:36
su
14
Richard
Bruce
5:30 PM CrossFit
31:09
20 Inch, su
15
Harry
V Stein
5:30 PM CrossFit
31:21
womens rx weight 30 wb; 30 burpee
16
Andy
Smarick
Open Gym 11am - 1pm
33:47
17
Bradd
Gott
CrossFit: 5:00 AM
35:00
40 BE 40 WB 40 Burp 50 Single
Female Clients
1
Alyssa
Stookey
5:30 PM CrossFit
18:36
Box: unbroken Jumping pullups: 35-10-5 KB: unbroken Lunges: unbro...
2
Alicia
Higginbotham
6:30 PM CrossFit
27:13
Slowest 50 burpees I have ever done. But I’ll take unbroken dubs ...
3
Clelia
Stevens
CrossFit: 5:00 AM
27:58
4
Julie
Agee
10:00 AM CrossFit
38:02
5
Tracy
Giuffreda
6:30 PM CrossFit
16:30
30 reps of each knee ups
6
Tracy
Giuffreda
6:00 AM CrossFit
26:43
knee ups
7
Catherine
Spencer
6:30 PM CrossFit
27:00
Dirty Thirty: box step ups; #16 kettle bell; knee ups; #10 wall b...
8
Mia
Klavon
CrossFit: 5:00 AM
29:57
Single unders
9
Susanne
Grover
10:00 AM CrossFit
31:10
rx weight, superman, k2c, single unders
10
Joanne
(Joe) Hill ...
6:30 PM CrossFit
31:15
no double unders (extra 50 at the end)
11
Leesa
Fritz
Open Gym 11am - 1pm
31:43
400 m run before/ step-ups/ singles
12
Liz
Paulson
10:00 AM CrossFit
33:23
soft box, 18 kb, 15 pp, 6 wb 100 singles and ONE double
13
Lori
Lytle
10:00 AM CrossFit
33:38
Dirty thirty Box step ups Knees to chest Superman 8 lb wall ball
14
Anna
Postles
6:00 AM CrossFit
34:50
box step ups, knees to chest, 10 lb wall ball, 100 single unders
15
Kristin
Tebbens
5:30 PM CrossFit
34:51
box jumps; jumping pu's, 26# kb swings; walking lunges; hanging k...
16
Irish
Sirmons
6:00 AM CrossFit
34:54
25 burbees :/ knee ups
17
Elese
Kyle
5:30 PM CrossFit
36:07
50 of everything : box jumps and box step ups, knee ups, 10# wall...
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