Filthy Fifty-> 8/29

Filthy Fifty CF style

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35 lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds  (thruster without the squat)
50 Back extensions (swiss ball)
50 Wall ball shots, 20 pound ball
50 Burpees (cf style)
50 Double unders


S: 31:56
K: 31:50

Office Weight 50 ->

A quick Office workout to get the heart rate up intraday with very little time committment:

OW50:

10 pull-ups
10 push-ups
10 bw squats
10 flex band miliatary press
10 L pull-ups

8/24
K: 1:22
S:  1:10
T:  2:32

8/25
K: 1:08
S: 1:00

K: 0:59
J: 1:08
T: 1:06

double (no partition)
S:  3:39
K: 3:19

SOW 500 -> 8-23

Some Other Weight 500 -> close relative of the BW500:

25 dead hang pull-ups
50 bw squat jumps
50 perfect  push-ups
50 box jumps (cf style)
50 horizontal pull-ups
50 floor sweepers (50 per side)
50 dips (bar dips)
50 split jumps
50 wide grip perfect push-ups
50 kb swings (35lbs)
25 pull-ups

K: 29:50
S: 26:25

2 on 2 challenge -> 8/5

2 man teams - 2 rounds: 1st round team member #1 on each team does 1st exercise and #2 does second, then switch for round 2.

50 Box Jumps  1
25 Pull ups       2
50 Push- ups    1
25 Thrusters     2
50 sit-ups         1
25 burpees       2
25 Dead lifts     1
Wood Run       2

FIlthy Fifty CF -> 8/3

Flithy Fifty

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  (thruster without the squat)
50 Back extensions (swiss ball)
50 Wall ball shots, 20 pound ball
50 Burpees (cf style)
50 Double unders

times:
S:  32:45
K: 35:10

Murph -> 8/01

took on Murph again

1 mile run

100 pull-ups
200 push-ups
300 bw squats
(partition these as needed)

1 mile run

times:
K: 38:13
S:  39:29

Barbara w/ thrusters and Ls -> 7/29

derivative of CF Barbara:

5 rounds  (2m rest btw rounds)

10 thrusters (115 lbs)
15 L pull-ups
30 push-ups
40 situps
50 bw squats

total time: S: 42:41