Time for another classic CrossFit WOD. The Filthy Fifty is a “longer” benchmark WOD. With 50 of each rep, it can take some time to finish. Right out of the gate, the WOD gets your heart pumping. Be sure to pace yourself a little. This one will catch up to you.
Don’t forget to sign up Rock Climbing. It is this Saturday from 6-8pm.
CrossFit Alloy WOD for 2/15/2017:
Core:
Pushups Plank Hold:
4x
1 Min Hold
30 Sec Rest
MetCon:
“The Filthy Fifty”
For Time:
50 BJ (24/20)
50 Jumping Pullups
50 KB Swings (1.0/0.5)
50 Lunges
50 KTE
50 Push Press (45/35)
50 Good Mornings (45/35)
50 WB (20/14)(10/9)
50 Burpees
50 Double Unders
6:30pm – Olympic Lifting with Forged Steel Weight Lifting Club
Scaling:
Platinum: As written above.
Steel:
For time:
35 Box jump, 24/20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1/0.5 pood
Walking Lunge, 35 steps
35 Knees to elbows
35 Push press, 45/35 pounds
35 Back extensions
35 Wall ball shots, 20/14 pound ball
35 Burpees
35 Double unders
Brass:
For time:
25 Box jump, 24/20 inch box
25 Jumping pull-ups
25 Kettlebell swings, 1/0.5 pood
Walking Lunge, 25 steps
25 Knees to elbows or Leg Lifts
25 Push press, 45/35 pounds
25 Good Mornings
25 Wall ball shots, 20/14 pound ball
25 Burpees
25 Double unders or 75 Single Unders
Bronze:
For time:
25 Box jump, 20/short box
25 Jumping pull-ups
25 Kettlebell swings, 0.5/0.25 pood
Walking Lunge, 25 steps
25 Sit ups
25 Push press, 45/35 pounds
25 Good mornings
25 Wall ball shots, 14/10 pound ball
25 Burpees
75 Single Unders