Thursday 130919

All-levels WOD/Beginner WOD:
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 Supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Competition Team WOD:
Part A. Power Clean TNG 3×3 reps, rest 2 minutes.
Part B1. Weighted Ring Dips 3×8-10 reps
Part B2. Weighted Strict Pull ups 3×8-10 reps
Part C. “Annie” 50-40-30-20-10 reps for time of: double unders and sit ups

(Photo credit: Alex Robleto)

Schedule changes, effective Monday, September 30th
Squat 101
Kinesio Taping: Over-hyped, but harmless and at least a little bit promising
Citi Bike: Bike-sharing programs prepare us for the apocalypse
Are speed and agility drills necessary to get faster?
Free “How to CrossFit” seminar: The Paleo Manifesto, Sat., 9/21 @ noon

Here’s what’s on tap for Friday’s classes:

All-levels WOD/Beginner WOD:
Deadlift 5-5-5-5-5

Competition Team WOD:
Part A. 1 mile run for time.
Part B. 10 minute EMOM: Snatch
Part C. 10 minute EMOM: Clean and Jerk
Part D. 1 mile run for time.

4x 600m run with 2 min rest in between.
*please bring a watch or timing implement, you will be responsible for timing your own rest.


  • NickA

    Filthy 50: 28:30. About 1 minute worse than my previous time. Those burpees were absolutely killer.

  • Brad Hoover

    Time: 25:32 vs. 30:30 on May 10 (150 single unders both times). May 10 was just my third class in Kyle’s 7:45am, which I switched into after Jason left. Three weeks later that class was removed, and I began waking up earlier for the 6:45am. One of the best decisions I’ve ever made. I’m absolutely positive that without the support and encouragement of the 6:45 crew I would not be near the level I’m at today. I’m not going to give individual shout outs here; you know who you are. Thanks. Looking forward to seeing us all continue to push each other hard and improve our level of fitness.

    • AndyK

      Nicely done! Solid drop!

    • lonely crossfitter

      thanks you guys for sharing the 6:45 crew bromance with the rest of us on a daily basis. makes me realize how incomplete my own life is. i wish i was able to get up early to experience that too

      • Brad Hoover

        Ah but you can. Here’s how: find a class that works best with your schedule, go consistently, introduce yourself to one person each class you attend, talk to/support/encourage/cheer on that person that same day, and repeat. After a few weeks you’ll know the names of the regulars in your class, they’ll know you and your group becomes your mini community within our larger community. When you have that CrossFit becomes even more awesome.

        • Sam

          that and you have to take your shirt off about halfway through the workout…

          • michael saterman

            so THAT’S his secret.

          • Davidslifer

            THE SHIRT CLUB (Est. 2012)

          • Mary W

            Halfway? That’s generous.

          • Brad Hoover


        • Peter Frelik

          Well said Hoovey. Everyone knows you’re ten percent stronger with your shirt off. 15 if you also grow a beard. See you at 645!

  • Erik D

    29:40, subbing in 200 single unders. I’m proud of this result considering my first time was 33:55 with a lighter kettlebell and wall ball, and only 75 single unders.

    Off topic: what’s with the lack of hot water in the men’s room this week?

  • Eric

    25:02 – that was a rough one. My shoulders were about done with the wall balls. Fun nonetheless.

  • BenS

    27:05 rx’d. 5:22 better than previous time, which was not rx’d.

  • Craig Bagno

    I’m in Atlanta today. Dropped in on Peach Tree. The WOD? Push presses. Sound familiar? Oy.

  • Jim S

    First time doing filthy fifty Rx since my shoulder injury (eight months ago).
    PR by 8 seconds though so I’ll take it.

    I always feel like I’m kicking ass on this workout right up until I hit the wall balls then all hell breaks loose. I think the wall ball plus burpees took me almost fifteen minutes. Jeez.

  • ben

    24 rx. Key is pacing on everything until wall balls