WOD 5/24/13
5 Minutes of: Hip/Back/Shoulder/Ankle Mobility
A- WU- 400M Run @ Comfortable Pace + NFT- 15 Good Morning/15 Conventional Dead Lift/15 Stiff Leg Dead Lift (45lbs) – 5 Minute Cap
B- Sumo DeadLift- 10 Minutes To A Heavy Double
C- Filthy Fifty= For Time 50 each: Box Jump (24/20″)/Jumping Pull Ups/USA K.B. Swing (16kg)/Walking Lunge (25 each leg)/Knees To Elbows/Push Press (45lbs)/GHD Back Extensions/Wall Ball (20/14)/Burpees/Double Unders -40 Minutes Cap
Attention All CrossFit 718 Athletes: Memorial Day is on Monday and as many of you know, we always program Memorial Day Murph!
The reason I am mentioning it here, is because Friday/Saturday/Sunday and Monday will all be exceptionally difficult WOD’s. Please make sure to look at the blog the night before and adjust your class reservations if you don’t think you will be able to complete the WOD you are registered for.
In an effort to protect you from yourself; I do not, under any circumstances, want anyone working out every single day this weekend Friday 5/24 through Monday 5/27!!!
If anyone wants to discuss this with me please get my attention at the Box or email me at coachiz@crossfit718.com.
Thanks 🙂
Crossfit Parsippany
WU- 400m run/50 burpees
1,000m Row
100 Abmat Sit-Ups (45/25)
100 Russian Twists (45/25)
200 DU’s
17:45 Rx
Cash out (not for time)
800m Run
Not nearly as fun as the Filthy 50 would have been. Bummed I missing that!
Filthy fifty Rx’d 28:36. Have to get used to WOD’ing with less sleep!
Or you could bring the baby to the gym. He’s what, 4 days old? He’s got to suck it up.
Let’s wait till he’s at least 1 Pood!
Nicely done Jeff.
5 Minutes of: Hip/Back/Shoulder/Ankle Mobility
A- WU- 400M Run @ Comfortable Pace
C- Filthy Fifty= For Time 50 each: Box Jump (24/20″)/Jumping Pull Ups/USA K.B. Swing (16kg)/Walking Lunge (25 each leg)/Knees To Elbows/Push Press (45lbs)/GHD Back Extensions/Wall Ball (20/14)/Burpees/Double Unders -40 Minutes Cap
I thought I was going to destroy this one until I got to the back extension/wall ball/BURPEE trio. DU went UB. 5th pr of the week. You have to love this box.
Filthy Fifty: RX’d at 32:32. It’s pretty clear that coming only 2x a week has been taking a toll on my endurance. I kept having to sit down during burpees and wall balls!
22:42 Rx
I got capped at 30 minutes. I got a N/D on 20 0burpees and 50 Doubles.
Filthy 50- 30:26 rx’d
Great class with great energy. Knew I wasn’t going to be able to catch up to the big boys, but it was good motivation to try!
Good job today Bailey.
Filthy fifty – 26:21 RX’d
Disgusting workout!
Love a nice long WOD to kick off the weekend.
Filthy Fifty – 26:20
BLEHHHH. 33:23. Indian food before this was a bad idea.
ha ha ha ha haaaaa
Filthy 50 25:27 RX’d 20 sec pr!
Felt good about this one until about an hour after I got to work!
Nice work Ryan!