Workout
AMRAP for 20:00
3 - Hand Stand Push Ups or 60% of your 1RM press
5 - Pull Ups
7 - Knees to Elbows
Workout
AMRAP in 30:00 of:
400m Run or 500m Row
10 - Ring Dips or 3/1 Bench Dips
10 - KTE or 2/1 Knee Raises
Compare to:
TITANFIT: Tuesday 090804
06:30 WOD
5x
Body weight bench press
Pull-ups
Body weight back squat
Let's take 3:00 rest between sets, a la "Barbara"...
post total number of reps, per round
Workout
Tabata
TFT / DUTY WOD
Front Squats...your choice
Then "Mini" MetCon
For time:
25 - Wall Ball (Men - 20lbs 10 feet; Women - 20lbs 8 feet)
20 - Push-ups
15 - Double-unders (4 to 1 single unders)
10 - Knees - Elbows
5 - BCTs
Workout
AMRAP in 30:00 of:
400M Run or 500M Row
10 - Ring Dips or 3/1 Bench Dips
10 - KTE or 2/1 Knee Raises
Workout
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
Compare to:
TITANFIT: Tuesday 080115
Check out "The Silvers", from Freedom CrossFit - video [wmv]
One is never too old.
Workout
For time:
50 - Squats
40 - Sit-ups
30 - Pull-ups
20 - 95 lbs Thrusters
10 - KTE
20 - 53 lbs KB Swings
30 - Push-ups
40 - Sit-ups
50 - Squats
Compare to:
TITANFIT: Wednesday 080305
I thought we were going to do OHS today, but they had different plans for me...that being the case, here you go!
Newbies
Workout
Snatch assistance exercises (Pressing Snatch Balance, Heaving Snatch Balance and SN Balance)
Then
Rowing Tabata
Old Timers
Workout
For time:
5 x
20 - OHS (M 95#, F 65#)
20 - KTEs
Workout
For time:
3x
25 - Push Press (M 75 lbs/F 45 lbs)
20 - KB Swings (M53/F35)
15 - Wall Ball (M 20 lbs/F 12 lbs)
10 - KTEs
I think this one will repeat. Let us give it a name. Post to comments.
Workout:
21, 18, 15, 12, 9, 6, of:
35 lbs KB Swings
20 lbs Wall-Ball
KTEs (ok to use straps)
Compare to:
TITANFIT: Saturday 080112
41 push-ups today (81 for me)
Workout:
21, 18, 15, 12, 9, 6, of:
53 lbs KB Swings
20 lbs Wall-Ball
KTEs
This one will burn the forearms!
Getting closer to 300 over-head
How about a test for this weekend?
Row 500 Meters
Level 1 - M 2:05 - W 2:25
Level 2 - M 1:55 - W 2:15
Level 3 -M 1:45 - W 2:05
Level 4 - M 1:40 - W 1:55
Level 5 - M 1:35 - W 1:45
Post time to comments...
Today’s MetCon workout is the creation of the fine folks of CrossFit (http://www.crossfit.com/). It is lovingly named The Filthy Fifty!
My first attempt at this beast was last year at CrossFit on the Prairie. Ahh, good times. On that day a year ago, we ran 100M (quickly became slow jogs) between each set of exercises - I did not finish.
After 45+ minutes of torture, I realized I was not as well conditioned as I had believed all these years- it is sad to have an awakening on a high school track in the middle of Illinois, but alas I did! I did not complete the last 2 exercises. The first time I did finish the 50, it took me an hour plus. The last 2 exercises alone took me nearly 15 minutes to finish!
Ok, enough for memory lane. Learn from my mistakes. If this is your first attempt at this beast, SCALE your efforts. For some 10-15 reps per exercise is a great start.
Although I want you to scale, I also want you to finish. There’s nothing like completing a task that you felt was impossible. If you pick 10, 25, 30 or 50 of each…FINISH. You will be better for the effort. Trust me!
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell/Dumbbell swings, 1 pood (1 pood = 35 lbs)
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 (while jumping rope, the rope passes under twice before your feet touch the ground)
Mid Burpee -
