Wednesday the 21st of April 2010

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

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15 Responses to “Wednesday the 21st of April 2010”

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  • Chris G says:

    WOD @ Globo Gym in St. Louis:

    -Bicep Curls 3 sets of 10
    -20 minutes watching tv while I stood on a treadmill
    -Cable Crossovers 3 sets of 10
    -20 minutes reading magazines, looking in the mirror, and drinking my Ripped Force
    -Calf Raises 3 sets of 10 IMMEDIATELY followed by 20 crunches. Totally spent, great pump
    -Cooldown – watched the jazzerobics class while I pounded a Rootbeer Float Muscle Milk. Then got toasted in the tanning bed.


  • Yamakoa says:

    Nice McGruber!
    Almost perfect, but you forgot the tricep for the Bi/Tri’s day.
    To get the ultimate arm pump, try this.
    Ask the front desk to cranck up Nickleback. Superset preacher curls with the EZ bar with skull crushers for 3×12. Concentration curls and tricep extensions with the rope. 4×15. Where you at Big Dog? Total pump bro. Then to finalize, straightbar cable curls drop sets with diamond push ups (oh yeah)! Do as many sets as necessary unti you can no longer wipe your arse!

  • K-Roc says:

    Oh and please dont forget to do as many sets of barbell curls as you can muster in the SQUAT RACK.

  • Sean S. says:

    Too funny. I actually spit out my coffee this morning reading this. Sadly, a couple years ago I was doing that workout. I can’t say I miss it.

  • Sean S. says:

    Filthy 50 – 27:46

    Did all Rx, except I had to split up 25 back extensions on the GHD machine and 25 supermans, as there was a line at the machine.
    Felt good overall. I was a little slow on the knees to elbows –my forearms felt sore from Helen the other day.

    Stephanie (my wife) joined me for this fun one. She finished her first Filthy in 38:53 all Rx, except a mix of singles and doubles for the jump rope. I was impressed.

  • Dominic says:

    I do biceps on Thursdays

  • D-Bar says:

    Our New Crossfit Instructor

    Filthy 50
    First time and First time RX
    Kept track of heart rate- Average BPM – 156; High – 176
    Time: 44:28

  • joseph says:

    i hurt my arm doing bicep curls the other day at a hotel gym.


  • PANOS says:

    155x3x10 (focus on form)

    Back squat
    185x40x1 2:28

    4×500(around the block)
    on 3 minutes

  • daniel says:

    12″ Rack deadlift 135x10x3
    Back S

  • daniel says:

    12″ Rack Deadlift 135x10x3
    Back Squat 165x5x2
    Front Squat 165×5
    Thruster 165, 1,1
    Power clean and jerk from 12″ box 155x3x10
    Thruster 135x5x3
    Dead Hang Muscle Up x3x2
    Block runs x4 on 3 minutes

    First day squatting any weight since sectionals. Felt good.

  • Dominic says:

    5 mins Jump Rope
    Simple 6


    Working sets
    270×12 (PR)

    5 sets of
    Db row 60×10

  • Yamakoa says:

    21:01 (PR). Immediately went for a 500M run. Yuck!
    Was jonesin’ to do a longish metcon.

    K2 (1pd/45lb bar/20″box/12lb ball)
    32:25 (PR)
    Last time 35:25

  • wess says:

    WOD- 36:54 Rx except for subbed reverse hypers for back extensions and did 60 KBS w 30# instead of 50 at 35#.

    PM- 500m row- 1:31.3 (PR)- held 1:29 until last 15 seconds or so…next time.