Nov 27, 2014

Friday 14.11.28

***Holiday Hours 0500-1700 CST***
 
Main WOD "Team Filthy 50"
1RFT, 2 Partners, 50 reps of Each

- Box Jumps 24/20"
- Jumping Pull Ups
- Kettle Bell Swings 53/35#
- Walking Lunges
- Double Unders
- GHD Back Extensions
- Burpees
- Push Press 45/35#
- Knees to Elbows
- Wall Balls 20/14#
 
Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Today’s team WOD is a traditional crossfit workout. With today’s workout, one team member works at a time. Each team member must complete 50 reps of each exercise. Once each member completes all 50 reps of an exercise, both team members move to the next exercise. Once both team members have each completed 50 reps of all exercises, you are finished.
  • Start anywhere on the list, but each movements must be complete before moving on
  • Everyone does 50 of everything
  • Complete all 10 movements as soon as possible
  • Filthy 50 demo
Scoring: Your score is the time the workout was competed.

Scaling: Everything is scalable. We will cover all options at the WOD brief.

2 comments:

Chuck Lawrence said...

24:32 Rx (solo). Small crowd today for the 0545 class...just me, myself, and I. Hope everyone is recovering well from Turkey Day!

Jimmy Chen said...

IMCF Sill

27:22 Rx (solo). I bottlenecked at the burpees. Buck them furpees!