Murph is that you?
Warm Up and Mobility
Movie Clue – The juice was worth the squeeze
“Filthy 50”
For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings 53/35
50 Walking Lunge
50 Knees to elbows
50 Push press 45/35
50 Back extensions (Good Mornings) 45/35
50 Wall ball shots 20/14
50 Burpees
50 Double unders
Sundays schedule is 8am class only. No babysitting. FUNdown to follow!!!!
Filthy Fifties! Ohhh yeah 🙂
Filthy Fifty
27:35
KB 25#
Wall ball 12#
100 singles
That was AWESOME! Loved it. A little scared of 50 the burpees, but took my time and everything worked out great!
Nice and steady ,that’s how it’s done. Great job!
Great way to end my first week!
Filthy 35s
KB 15#
Ring Rows
Wall Ball 8/10#
100 singles
I’m back, maybe not better than ever, but getting there 🙂
“Filthy 50″
Modified for the hip impingement I’m working to fix:
For time:
50 Box step ups
50 Jumping pull-ups
50 Kettlebell swings 35#
50 Walking Lunge
50 Knees to 90
50 Push press 35#
50 Back extensions (Good Mornings) 35#
50 Double unders
19:11 Sure missed doing those burpees. Seriously!
Thanks 6am and PJ! Looking forward to getting back in the routine!
Sooooooo glad to have you back Kirsti!!
Yay!!! Glad you are back Kirsti!! See you Monday
Nice work!
Welcome Back!!
My apologies 5am for running late today 🙁
Great WOD to cap off a great week at CFRT, lets keep it going this weekend with WOD’s tomorrow, Bingo/Pot Luck tomorrow night and the Fun Down Sunday 🙂
Great to see Kirsti back at it!!!! I think she was impressed with all the friends she will get to workout with at the 6am.
Enjoy the day everyone, drink plenty of water and eat well 🙂
“Filthy 50”
34:22
Knees to Tricep
12# Wallball
Rx everything else!
Holy moly…. this was a tough one! Laying on the floor and taking a nap sounded much better than getting up and celebrating that burpee. Awesome work 5am, thanks PJ AND Mike!!
🙂
One of my all time favorite workouts…ahhh those burpees though!! Thanks for opening the doors for me Sarah and for pushing me!!
25:11 RX
What a little burner!!!!
Great job today Jess, Mat and Mark! You guys did awesome!!!!
This post is for you Sarah because i promised 🙂
Whoa! Great job today Liz. I had to ask Michelle to open the door for me when I did it as well. haha Thanks for posting!
Filthy Fifty:23:07
Good wod today with the 4:30 crew even with the boxes not being regulation. The extra 200 inches of jumping today made it quite a bit tougher. Great coaching as always Sarah
Not regulation?
I was joking with Sarah about the increase from 20 to 24 on the box jumps
Increase? Filthy Fifty has always been 24″.
Did you use 30″ ?
First of all- big thank you to the 4:30 class and coach Sarah for helping me PR my clean: 185 baby!
Special shout out to Krystal for ninja video’ing it.
Filthy Fifty was filthy! I don’t have a clue what I got. I forgot to put all my shit away. Woof. I should probably do some burpees to make up for that. Later though. Later.
Great job 4:30!
Glad you nailed it Sasha!
It was awesome Sash! You took the ques perfectly and nailed it! We can tell you what you need to do, but you are the one who actually has to make it happen! Solid work. Nice to hear that bell ringing. And don’t worry about the stuff..we only threaten burpees. but I have yet to make anyone do them. We prefer pubic shaming 😉
Hahaha. Based on how I feel right now, you’d be watching my do burpees for a very long time anyway. Public shaming all the way.
Killed it Sasha on your Clean!! Awesome to watch! Never gave up!
Filthy Fifty- 25:54, used a 20″ box, sub’d out wallballs with 25 cal row, and dub attempts which felt better towards the end! The K2E were definitely the worst part, single city!!!
Congrats on your PR Sasha! So awesome to watch!
Filthy Fifty- 29 something, modified. Did russian KB swings, K2Fab, hang cleans instead of PP, 25cal row instead of wall balls and 100 singles. Surprisingly the burpees werent as bad as i thought they were gonna be. Still laying off the shoulder for the time being. Great 430 class today! Hope to see sveryone at Bingo tomorrow!
34:21
Step up
26# lb kb
10 med ball
K2 something
Singles 100
All else as written
33:30ish…was so wiped I couldn’t read the time…or it could have been I did not have my glasses on 🙂
The wall balls were the hardest part of this one for me…at one point I was throwing singles…no rep myself about 5 times too! UGH The K2E were tough as well did about 10 extra of those for not hitting the knees…great workout, just what the doctor ordered.
Great job 7PM!! Thanks Sarah!
Great integrity Joe!
Joined the 5am crew today for Filthy 50- 32:13 with 12lb WB, 26lb KB, 2xsingles.
Things got a little spicy for me at times, had to take a few breathers to calm my heart rate! But it felt good after it was done!
Great job everyone! See you at Bingo!!!!!
Way to push through that one Judy!
Back @1900 tonight
FILTHY50
30:23
24″,#53,K2E,#45,#45,#20,sing(x2)
I thought I was doing well into a hit the wall balls again!… Yeah, a few ‘No Reps There’…. Awesome hard WOD
Thank you again Sarah, Way to keep us going!
Late post totally forgot!
“Filthy Fifty”
31:43
24″ BJ
50 JPU
53# KB
50 WL
K2E
45# PP
45# GM
20# WB (15)
14# WB (35)
50 Burpees
50 Dubs
Total grind! Sucked doing it but felt great to finish!
Nice job 930! Thanks Sarah!