Wednesday

  Good morning SuperFiters ! Its Wednesday and I hope your well rested and ready for a challenge. We're doing the filthy 50 today. For those of you who have done it you know what to expect. For those of you who havent get ready to challenge yourself today. This is a long workout but dont let it scare you. Eat good today and prepare yourelf for some bad assness ! Its time to take it to that next level. This will be a great WOD to put down in your notebook and remeber you time because we WILL do this again. Also for the people doing the modified version its called the dirty 30 so instead of doing 50 reps of ecerything your going to do 30. So put you big boy or girl pants on and lets kick this WOD's ass !!!!

CrossFit and CrossFit Gymnastics 11:00 a.m. 4:30 p.m.

Filthy 50 or Dirty 30

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

Today's Times :

Wendy - 33:03
Kurt - 32:20
JohnATHAN - 33:50
Sean - 54:50

MY computer is acting all weird and I cant upload the videos I want. As soon as I get to work I'll post up some more videos.