I’m not telling you – you’ll have to show up to find out – it’s a CrossFit standard

Filthy 50

50 pull ups

50 push ups

50 wall balls

50 superman

50 v up or K2E

50  Box Jumps

50 SDHP

50 KB swings

50 Push Press

50 Burpees

*** GREAT JOB BY THE ATHLETES WHO SHOWED UP – MAN V CROSSFIT – MAN WON !!!!

Wild Bill and Special K bowing to the Filthy 50 God

Push ups by Cougar - body by CrossFit

Duck - K2E (wow, what a perfect picture)

Glee learning to love KBs

50

Death by 10 M

Overhead Press – find 5 rep max – then 3 x 3 with that weight.

1st set = 5 x 50 % max

2nd set =5 x 75%

3rd set = 3 x 90%

4th set = Max

OverLoed warming up

(if you don’t know your previous 5 rep max, we’ll find it tonight) 

then a metcon….an evil, evil metcon 

(death by 10 M – (22 steps in boots))

10 – 1

Front Squat (m = 135 / w = 95)

Pull ups

Should be quick !!!

Bada Bing suffering through front squats

Jester's last Front Squat

Tough it out folks – at CrossFit, we are all-around athletes – which means running an occassional long distance – in this case, just over a mile.  This is where endurance and stamina come in.  Don’t wuss out just because you don’t like to run long distances. 

WOD – Run around the cemetary for time

then

7 Rounds

30 seconds KB swings (minimum 7 reps)

30 seconds ring rows (MUST GET RINGS TO ARMPITS TO COUNT)

rest 60 seconds

(Score = # ring row s)

Nothin' like ring rows in the morning