Sunday WOD 20090719

“Filthy Fifty”

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

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

For time:
10 Box jumps, regular stairs step
10 Standing pulls (see Exercises Page)
10 Kettlebell swings, 5 pounds (you can use a gallon jug filled with water)(Win)(Mac)
Walking lunges, 10 steps (Win)(Mac)
10 Knee pulls (sit on a stable surface, lean back on your hands and pull knees to chest)
10 Pvc Push press (Win)(Mac)
10 Good mornings (legs shoulder width apart, hinge at the hip until torso is parallel to the ground and then stand back up
10 Jumping squats with an overhead clap at each jump
10 Burpees (or squat/wall push-up combo if you cannot do floor push-ups)
10 Single jump-rope jumps or jumping jacks

Post time to comments.

Muscle & Fitness does Crossfit’s “Filthy Fifty”

Video courtesy of Petrenek Fitness
Demos courtesy of Crossfit HQ.