Monday, July 14, 2008
“Filthy Fifties”
1 round for time of:
50 box jumps
50 Jumping Pull ups
50 Push Press – 45 lbs
50 KB Swings – 1.5 pood or 55 lbs
50 Walking Lunges
50 Knees to Elbows
50 Back Extensions
50 Wallballs – 20 lb ball to 10′ target
50 Push up Burpies
50 Double Unders
Coach’s notes: Scale any exercise as needed and post time to comments.
Compare to September 17, 2007
Want to learn to kip? CrossFit Calgary will be hosting a kipping pull up seminar on August 16, 2008 at 3:30 – 5:00 pm. Cost is $35/ person.
Contact Leighanne at optadmin@optimumtraining.ca to register. Spots are limited to 12.
Hey look, you can see the ‘Crosstitutes’ behind the fence in the upper left hand corner of the picture. What the heck were they doing there?
Aren’t the KB swings 1 pd?
Holy 8-pack, Brett!
Gaucoin: Maybe those are Crossfit groupies.
I think it took me all week to finish today.
47:xx.
And I bailed on the Knee to Elbows at 25 reps. Otherwise I’d still be there.
That is awesome that my girls made it into a picture, so many opportunities but so far I have nothing to show for it.
Crosstitutes ROCK!
A1. High bar back squat – 5,5,5,5,5; 120 sec
115,125,135,145,150
A2. Chin Ups – 3,3,3,3,3; 120 sec
25,30,35,40,45
B1. Romanian Dead Lift – 6-9 x 3; 90 sec
115,165,215
B2. Dips – amrap x 3; 90 sec
23,17,14
C. Press – amrap @ 65 lbs x 3; 120 sec
12,10,9
First WOD since the games, felt pretty good, but gassed faster than normal.
44:44
most of the time was spent on the K2E’s and the burpies
42:34 with some support from Michelle and Steve. Thanks guys!!
24:55…now only if I could do double unders damn it!!! This was a tough WOD as after I was outside on all 4’s with face in the ground…good times…
as rx’d
34:22
As Rx’d
24:35