Deadlift 3-3-3-3-3 reps
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"THE FILTHY FIFTY"
It's on folks...come and get you some!!!!! For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Back in December of 2010...here were the posted times of top CF athletes: Austin Malleolo 16:11, Kevin Montoya 17:08, Nadia Shatila 17:12 (20" box, 35lb KB, 45lb push press, 14lb ball), Tim Burke 17:59, Carey Kepler 19:00 (20" box, 16kg KB, 45lb push press, 14lb ball), Karianne Dickson 20:57 (24" box, 1 pood KB, 45lb push press, 14lb ball), Heather Bergeron 21:00 (24" box, 25lb KB, 35lb push press, 14lb ball), Mel Ockerby 22:29 (24" box, 25lb KB, 35lb push press, 14lb ball). Complete as many rounds in 20 minutes as you can of:
7 Handstand push-ups 12 L-Pull-ups Run 800 meters
Snatch, 30 reps Run 800 meters As with the past two WOD's...choose your weight... Run 800 meters
Clean and Jerk, 30 reps Run 800 meters Keegan Martin 11:04 at 135lbs (age 17), Alyssa Ross 13:37 at 95lbs (age 17). The weight you use is up to you. I do suggest at least a weight that you can't make it through all thirty without stopping. "Nate" Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2/1.5-Pood Kettlebell swings Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.  |
AuthorHello my name is Jay Lawson, founder of CrossFit Hot Springs. I've been following CrossFit methodologies (strength and conditioning) for over 15 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications for Olympic Lifting, Endurance and Gymnastics. As well, I'm a USAW Level 1 Sport Performance Coach. I've been fitness minded since a very young age. Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating. |
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