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Special Birthday WOD!

Happy Birthday Alex!

“Filthy Fifty-Three”

For Time

• 53 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

• 53 Jumping Pull-Ups

• 53 Kettlebell Swings (RX: 35#/25#, L2/L3: 25#/15#)

• 53 Walking Lunges

• 53 Knees-to-Elbows (L2/L3: Knee Raises)

• 53 Push Press (RX: 45#/35#, L2: 35#/25#, L3: 25#/15# )

• 53 Back Extensions (Supermans)

• 53 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)

• 53 Burpees

• 53 Double-Unders (L2: 26 DUs, L3: 156 Singles)

WOD

“Dirty 30”
For Time
  • 30 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 30 Jumping Pull-Ups
  • 30 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 30 Walking Lunges
  • 30 K2E (L2: Knee Raises)
  • 30 Push Press (45#/35#)
  • 30 Supermans
  • 30 Wall Balls (Rx: 20# to 10′/14# to 9′, L2: 20# to 9′/12# to 9′, L3: 14# to
  • 10′/10# to 9′)
  • 30 Burpees
  • 30 Double Unders (L2: 15 DUs,  L3: 90 Singles)

WOD

For Time

  • 30 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 50 Jumping Pull-ups
  • 30 KB Swings (RX: 55#/35#, L2: 35#/25#, L3: 25#/15#)
  • 30 Sit-ups
  • 50 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 30 Hollow Rocks
  • 30 Burpees
  • 50 Air Squats
  • 30 Toes-to-Bar (L2: K2E, L3: Knee Raises)

Special WOD today!

For our long-time CFR member and friend Alex Sens, we’ll be celebrating his birthday today with a special ‘Filthy Fifty-Two’ workout!

This workout is to honor all our athletes and for EVERYONE to enjoy.

It shows that with fitness and fun, we can all age gracefully.

Let’s get it team CFR!

Happy Birthday Alex!

“Filthy Fifty-Two”

For Time

  • 52 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)
  • 52 Jumping Pull-Ups
  • 52 Kettlebell Swings (RX: 35#/25#, L2/L3: 25#/15#)
  • 52 Walking Lunges
  • 52 Knees-to-Elbows (L2/L3: Knee Raises)
  • 52 Push Press (RX: 45#/35#, L2: 35#/25#, L3: 25#/15# )
  • 52 Back Extensions (Supermans)
  • 52 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′)
  • 52 Burpees
  • 52 Double-Unders (L2: 26 DUs, L3: 156 Singles)

    WOD

    “Filthy 51”  Happy Birthday Alex!

    For time:
    51 Box jump (RX: 24″/20″, L2: 20″/16″, L3: 20″/16″)
    51 Jumping pull-ups
    51 Kettlebell swings (1pood/0.5pood)
    51 Walking Lunges
    51 Knees to elbows
    51 Push press (45# bar /30# bar)
    51 GHD Back extensions
    51 Wall ball shots (Rx: 20# to 10′/14# to 9′, L2: 20# to 9′/12# to 9′, L3: 14# to 10′/10# to 9′)
    51 Burpees
    51 Double Unders (L2/L3: 200 single JRs)

      
      

    WOD

    “Filthy Thirty”

    For time:
    30 Box jump (RX: 24″/20″, L2: 20″/16″, L3: 20″/16″)
    30 Jumping pull-ups
    30 Kettlebell swings (1pood/0.5pood)
    30 Walking Lunges
    30 Knees to elbows
    30 Push press (45# bar /30# bar)
    30 GHD Back extensions
    30 Wall ball shots (Rx: 20# to 10′/14# to 9′, L2: 20# to 9′/12# to 9′, L3: 14# to 10′/10# to 9′)
    30 Burpees
    30 Double Unders (L2/L3: 200 single JRs)

    Performance WOD

    Clean and Jerks, 15, rest, 12, rest, 9 reps of:

    There is no time limit, but the weight cannot be rested on the ground. Resting at the hang, rack, or overhead is O.K.  At the ground, the athlete must touch and go.  Technique is otherwise not critical.

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      WOD “Nicole” 20 Minute AMRAP of 400 Meter Run Max rep Pull-ups (L2: Strict Band Pull-ups)
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