Wednesday Schedule:

5:30am-Carina

12:00pm-Kasey

4:30pm-Dan

5:30pm-Dan

7:00pm-Eric


Today’s Workout is a variation of a classic CrossFit Benchmark known as the “Filthy 50.” There a few movement changes reflecting current trends in CrossFit and realistic use of equipment. This can be a tough workout to run but we will forge ahead anyway. To make things easier, Coaches may have athletes starting in different places and progressing through the 10 movements in order from where they start, similar to fight gone bad. See scaling options below.

“Sirius Filthy 50” For time (35:00 cap) *to finish in the cap you need to average 3:30/movement

  • 50 box jumps (24,20)
  • 50 jumping pull-ups
  • 50 kb swings (35,26)
  • 50 walking lunges
  • 50 toes to bar
  • 50 push-press (45,35)
  • 50 good mornings (45,35)
  • 50 wallballs (20,14 to 10′,9′)
  • 50 double unders
  • 50 burpees

****scale individual movements as needed

-scale all Reps to 30 (dirty 30)

-or, get as far as you can knowing the 2 hardest/most punishing movements are toward the end.

 

CategoryDaily WOD, WOD Blog
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