Filthy Fifty

50 box jumps, 24"

50 jumping pullups

50 kb swings, 16kg

50 walking lunges

50 knees to elbows

50 push press @ 45 lbs

50 back extensions

50 wall balls @ 20 lbs

50 burpees

50 double unders

30:25 (PR!)

For time:
Hold a 25 lb plate overhead while partner does 100 Russian kb swings
100 Russian kb swing @ 12kg
Hold some sort of plank while partner does 50 knees to elbow
50 knees to elbow
Hold a plate
75 Russian kb swings
Hold a plank
50 knees to elbow
Hold a plate
50 Russian swings
Hold a plank
50 knees to elbow

26:30 w/ Cindy

Every 2 minutes: 6 Sumo Deadlift @ 105-125-145-145-145

5x every 2 minutes:
10 knees to elbows
8 burpees
10 deadlifts @ 125

For time:
50 walking lunges
25 CTB pullups
50 box jumps @ 20j"
25 triple unders
50 Russian kb swings @ 16kg
25 ring dips
50 knees to elbows
25 wall balls @ 14 lbs 9'
50 abmat situps
5 rope climbs
(39:46)

For time:
50 box jumps
50 pullups
50 American kb swings @ 16kg
50 walking lunges
50 knees to elbows
50 push press @ 35
50 arch rocks
50 wall balls (14 lbs, 9')
50 burpees
50 double unders
(33:19)

"The Seven"
7 rounds for time:
7 hspu
7 thrusters @ 95lb (scaled to 75)
7 knee to elbow
7 deadlift @ 185lb
7 burpees
7 kb swing @ 24kg
7 pullups

Time cap 40 min
5 rounds + 10

Snatch 3-3-3 @ 31kg
Clean & jerk 3-3-3 @ 52kg
Back squat 5-5-5 @ 60kg

Then 2 rounds of:
10 per leg KB Split Squat (30X1): back foot elevated
10 Strict Knees to Elbows
Max Strict Pull Ups (30X1) (my max today was 2, ew)

Deadlift 5-5-2 @ 185-205-215, w/ 2 minutes rest
+
handstand pushups (max) 4-4-5, w/ 2 minutes rest

Then max rounds in 8 minutes of:
10 kb swings (16kg)
10 walking lunges
5 knees to elbows

Workout:

50 knees to elbow
50 ring dips

Then for time, 4 rounds of:
20 double unders
10 burpees
rest 40 seconds
4:53. Stumbled about 10-15 seconds worth starting up my second round of double unders.

Warmup:
2:30 jumprope
active stretch

2 rounds of:
30 second handstand hold
10 wall ball (10 lb)
10 tricep pushup (knees)

push press 5-5 @ 35-85

push press 3-3-2-3 @ 105-115-120(fail on 3rd rep)-120 (3 rep PR!!!)

Then 4 rounds of:
kb swing 10X2 15-15-15-15; rest 2 minutes
ring dip 31X3 4-4-4-4; rest 2 minutes

Then knee to elbow 12-12-12; rest 2 minutes

Back squat: 3-3-3-3-3 @ 80% (175 lbs)
Follow each set with 10 unbroken CTB pull-up (broken after 1st round)
Rest 3 minutes

Then 3 rounds for total reps, 45 second on, 15 seconds off of:
Double unders
Knees to elbows

I subbed pushups, then situps, then pushups for the double unders due to calf cramping. 86 total reps.

4 sets of:
1 clean + 2 jerks @ 85 lbs
rest 2 minutes

Back Squats 5-3-5 @ 115-135-155 (Took it easy for IT band rehab)

Tabata Mash-Up:
16 rounds of 20 seconds on / 10 seconds off, max reps, alternating exercises each round:
handstand pushups
knees to elbows
61 total reps, about an inch above parallel on handstand pushups (on parallelettes)

Warmup:
2 min jumprope
3 min PVC stretch

2 rounds of:
30 seconds on/15 seconds rest of:
Box jumps (24")
Kettlebell swings (16kg)
Good mornings (45 lbs on back)


Workout:

For time:
100 double unders
1:40

For time:
1000m row
50 knees to elbows
30 kettlebell swings (16kg)
13:04 (including a break in the row for a coughing fit)

Then find max height box jump
38 inches what up! I didn't stand on top of the 38", but I fully extended my hips off the rebound, so it counts. Woot woot! PR!

Warmup:
500m row
Jumprope while partner does 500m row

PVC stretching

2 rounds of:
30 seconds double unders
5 squat jumps
5 handstand pushups


Workout:
10 rounds (not for time) of:
3 ring dips
3 strict pullups
(I got through 2 rounds no band, then used the band for the next 8)

3 rounds of:
max kb swing (16 kg)
rest 2 min
36-23-17 (forearms fail)

Max rounds in 10 minutes of:
10 knees to elbows
10 box jumps (30") <-prescribed for females was 24", I'm an overachiever

I got 5 rounds plus 7 kte

Warmup:

1 min jumprope
some arm swings
30 second jumprope
10 lunges
5 squats
5 pushups
30 second jumprope
8 lunges
4 squats 4 pushups
(etc down to 2 lunges, 1 squats, 1 pushup)

Workout:
Tabata Squat/KTE Mashup:
8 rounds of:
20 seconds max squats
10 seconds rest
20 seconds max knees to elbows
10 seconds rest

Total reps: 190

Then 2 rounds of:
6 min row for max meters
followed by 5 rounds of Cindy (5 pullups, 10 pushups, 15 squats)

I did one 6 min. row, got 1162 meters, and quit after that because my right bicep felt like it was about to fail. Yikes. Hopefully a good night's sleep will fix that.

Warmup: something

Workout:
4 rounds - 45 seconds on/15 seconds off of:
wall ball (14lb)
double unders
push press (65lb)
knees to elbows

I got 267. Team Frisbee (me, Beef, Meagles, Klob) got 1066 total! We are awesome.

Filthy Fifty

Worked out tonight at CrossFit Progression (Rochester, MN)

Filthy Fifty
50 Box jump, 24 inches (I did ~18 inches, or however tall a tire is)
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 (no GHB, so we did Supermans)
50 Wall ball, 20 pound ball (I did 10 pounds, no 14 lb option)
50 Burpees
50 Double unders

+Pukey, yay, way to make a good first impression Lori.

36:09

Warmup: Something

Workout:
Snatch 2-2-1-1-1 @ 85-90-95-95-95

3 sets:
max HSPU (I got 1-1-2, no kip!)
rest 90 seconds

3 sets for time:
15 kb swings, 16kg
15 knees to elbows
6:24

Warmup:
Some PVC stuff
Power snatch + 3 overhead squats at 35 lbs

Workout:
Power snatch + 3 overhead squats @ 85-85-90-95-100

Metcon:
For time:
3 rounds of:
15 knees to elbows
5 muscle ups (I did jumping muscle ups)
10 overhead lunges (25 lbs)
7:54

Warmup:
Some PVC stuff

50m jog
50m sprint
100m jog
100m sprint
400m jog

My sprints weren't sprints cause my hamstring was hurting. I also opted out of the back squats that were the first half of the workout and did some resistance stretching instead.

Workout:
For time, 10-9-8-7-6-5-4-3-2-1 of:
Thrusters (65 lbs)
Knees to Elbows

8:34. I basically killed this workout. Boom.