WOD Fri. May 3

May 2nd, 2013

Schedule Change
Note that as of next Monday (May 6th) our schedule will change. Please click on the Classes –> Schedule tab and look at the new schedule.
Mid-morning classes are significantly changed.
We are adding a 2:30-3:30pm weekday class.
The Saturday Unlimited Only class is now shortened to 12:00pm-1:30pm.

Warm-up and get ready for the….

All Levels
“Filthy Fifty”

For time:

  • 50 Box jump, 24/20 inch box
  • 50 Jumping pull-ups
  • 50 Kettlebell swings 35#/25#
  • 50 Steps of Walking Lunges
  • 50 Knees to elbows
  • 50 Push press, 45/30 pounds
  • 50 Back/hip extensions
  • 50 Wall ball shots, 20/14 pound ball
  • 50 Burpees
  • 50 Double unders/200 Singles

Members that have been doing CrossFit for less than two weeks or 8 sessions should do no more than 30 or so reps per exercise. Do these in any order. Drop dead time is 40 minutes.