Wod Monday 7/18/16

  1. Warm Up:

Coaches’ choice

  1. Wod prep:

 Prep the movements

 3. Wod:

Filthy Fifty    Last done  4/30/16

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettle bell swings (35, 26)

50 Walking Lunge steps

50 Knees to elbows

50 Push press (45, 35)

50 Back extensions

50 Wall ball shots (20, 14)

50 Burpees

50 Double Unders


Rx 50 reps

Rep options:

40 reps

35 reps

25 reps

20 reps


40 minute cap


Cash out: 

 400m easy run then foam roll.

Hailey and Alex in Idaho

My wish is to kill the Filthy Fifty!

Posted in WOD

21 thoughts on “Wod Monday 7/18/16

  1. Ouch…this wasn’t the easiest way to come back into CrossFit after 2 weeks in Europe…previous Filthy Fifty was 33:01 Rx…today scaled to a slightly dirty 35 instead…28:19…all movements Rx, just not the volume of work! Very difficult way back, but good to jump right in!


      • Thanks Julie! I’m not planning a career in the Games, so I figured it would be better not to blow out a knee or have a stroke after a great trip! I was just glad to have a WOD that consisted of more than walking to get gelato…stopping…walking to get lunch…stopping…climbing some steps to a high point for a cool view…and walking back down to get more gelato! It was so nice to be back with the crew today!

        Liked by 2 people

  2. 31:32
    20″ box
    Knees to tricep
    10# WB
    100 singles
    Full reps
    First filthy fifty, next time around in hoping to be closer to RX.


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