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Happy birthday to Justin, who is your regularly scheduled coach today and every Sunday!
Justin lifts back at our original location:
Sunday 091108
For time:
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
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Compare to 090719.
NOTE: The gym was closed on 090719 but offered this WOD as a make-up on the Rest Day that fell on 090722.
Frantic energy vs. calm energy
Coconut fauxtatoes
The cardio myth
From the mouths of babes
She ran to gunfire, and ended it
Scaling options for today's workout, the Filthy Fifty, courtesy of the CrossFit BrandX forums:
Big Dawgs:
As rx’d
Pack:
For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Standard Jump Rope Jumps
Puppies:
For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Wall ball shots, 10-16 pound ball
20 Burpees
20 Standard Jump Rope Jumps
Buttercups:
10-15 Box jump, 10-15 inch box
10-15 Jumping pull-ups
10-15 Kettlebell swings, 12kg
Walking Lunge, 10-15 steps
10-15 Ab-Mat Sit-ups
10-15 Push press, 20-25 pounds
10-15 Back extensions
10-15 Wall ball shots, 10-16 pound ball
10-15 Burpees
10-15 Standard Jump Rope Jumps
Happy 35th Birthday, Thor!
Happy Birthday, Justin!
Heavy Cleans yesterday with Craig.
135 x 5
185 x 3
205
225
235
245
255
260(f)
260(f)
260(PR)
265(PR)
270(f)
270(f)
Happy Birthday Justin!!
Happy MnFn Birthday Coach!
Happy Birthday Justy - I miss you! enjoy your day and tell Leslie I say hi. :)
Happy Birthday, Justin! Welcome to the filth!
Happy birthday, Justin!
20:05 rx'd..happy b-day justin
As Rx'd 32:12
Black Box (233,233)
37:40 Rxd
HAPPY BDAY JUSTIN! calls for costco sheet cake!
Happy Birthday Justin!
Happy Birthday, Justin!
HAPPY BIRFDAY Justin!!!
37:42 rx'd
Closest to puking I've come in a Crossfit WOD yet.
46:12
First time with double-unders. They are much harder to string together after 450 reps of other assorted madness.
33# push press
10# wall ball
everything else as rx'ed.
41:14 Sub Double Under Attempts
(68,54), (55, 42), (61, 48), (27, 13)
Thanks for all the b-day wishes from everyone!! Bday workout was backsquats 315x35. Must figure out way to get younger!!!
Happy birthday, Justin!
I'll make up Filthy Fifty on Wednesday.
I was in Boston today as a test subject for the CF level 2 cert, so my WOD was what felt like 500 med ball cleans, PVC push jerks, SDHP, front squats, etc.
I know they don't come up that often, but I highly recommend signing up as a test subject for a level 2 cert if you have the opportunity and time. If you're interested in taking the level 2 cert, this is a great way to check out the structure and content of the test. If you're a coach, but not necessarily planning to take the level 2, this is a great way to get some good tips on progressions, teaching cues, and class management. Or, if you're just a crossfitter interested in getting a lot of good (and free) coaching on some fundamental movements, you should check it out.
33:03
14# ball, 20 inch box, dumbbell burpees, everything else rx'd
Excited that I finally can do KTE with full ROM; it only took three years or so.
Happy Birthday, Justin!
Still sick, hopefully will be able to make this up this week
this sure was filthy.
Box Jumps (20in), Back Extensions (GHD) Jump Rope 200 single unders.
38:52
Next time, I'll try and breathe without saliva coming out. holy crap.
25:29, sub 2:1 single unders.
happy birthday, justin.
Happy bday justin
16:48 Rx'D
24.04
Happy Belated B-day, Justin!