Thursday, February 10, 2011

Happy "Filthy" Friday February 11, 2011

Warm Up:
15 minutes to get warm
Pick one. 10 min.

The "Filthy 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
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


  1. Yeah 6am!
    Once in a lifetime burst of motivation to get me out running 5km to the gym in -26 degree weather. Filthy Fifty was definitely a good way to start a friday though.


    24" box
    35lb KB
    45lb bar
    GHD back extensions
    20lb wall balls

    Time for a nap

  2. time to eat and stretch!
    amazing caitlin RAN to the box and then did the fifty ... f!

    16:3.... something I think.
    rx'd w/ 45# kb swings.

    okay, now i'm feeling sleepy ...

  3. By the way, you're not fooling anyone by throwing a "happy" in front of the "filthy" haha

  4. I came in first among the 50 year olds at the 6 AM group. Statistics are a wonderful thing.

    45# kb, sans DU, replaced by double skips, all in a clean 35 minutes

  5. Rob needs a nick name. He has an uncanny ability to make things happen. My vote- "Kreskin"