Daily WOD – Aug 13, 2011

“Filthy Fifty” (a benchmark WOD)

  • 50 box jumps (24/20″)
  • 50 jumping pull ups
  • 50 kettlebell swings (53/35#)
  • 50 walking lunge
  • 50 knees to elbows
  • 50 push press (45/35#)
  • 50 back extensions
  • 50 wall ball
  • 50 burpees
  • 50 double unders

WOD Notes: This is the first “chipper” we’ve posted, and it’s a doozy! It’s a CrossFit benchmark – a rite of passage ๐Ÿ™‚ Beginners may scale to the “Dirty Thirty” – which is 30 reps of each movement.

Community Notes: Today CrossFit King of Prussia is hosting their 2nd annual “King and Queen of Prussia” contest. Members of the gym will compete for the prestigious title! It starts at 9am and will run for most of the day.ย  Any and all spectators are welcome.ย  John and Nikki will be there judging, and Karen is competing. If you’re curious to see what a CrossFit competition looks like, stop by! CrossFit KOP is located at 200 Dekalb St, Bridgeport PA.

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This Post Has 5 Comments

  1. That’s what make up days are for! (If you can make it Thursday…) Good luck today!!

  2. i might have to prioritize thursday. if i can walk by then ๐Ÿ™‚

  3. Hey All,

    Had some great efforts today and some fantastic times. Way to try to not rest on your haunches through this brutal wod!

    Kevin 28:07
    Killa 34:48
    Eric 31:40

    Nice work.

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