Filthy Fifty

50 Reps of Each For Time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 16/12

50 Walking Lunge

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20/14 pound ball

50 Burpees

50 Double unders

CrossFit Totals

Back Squat 1 RM

Shoulder Press 1 RM

Deadlift 1 RM

This picture shows why we do what we do here at CFSC. We are so proud of your progress Norelle. Keep up the good work.

10.9.8.7.6.5.4.3.2.1

Kettlebell Swing 24/16kg

Burpee Box Jump 20

L-Pull-Up

Double Under

This is why we don't drop the Kettlebells...

On the min for 20 min:

5 Power Cleans 135/95

1 Suicide Sprint

Complete 1 rnd on the min for 20 min. If you fail to complete a rnd scale the reps by 1 rep. Try to keep as many reps as possible. Your score will be the lowest number of reps completed.

Good Reading….

6am showing Dawn some Love...

For those of you that want to get up early Monday. I am going be there for the 6am Wod. So bring it!!!!

Dirty 30 “our way”

30 KBS 1.5/1 pood

30 Box Jump 24/20

30 Hang Power Clean to Press 75/55

30 Lunges

30 Jumping Pull-up

30 KB High-pull

30 K2E

30 Wallball 20/14

Burpee

30 Double Unders

Christmas Eve early group...

5 Rounds for Time:

10 Body Weight Deadlift

10 Box Jump 24/20

20 Double Unders

Will giving it his all....

10 Thrusters 135/95

400m Run

8 Squat Cleans 135/95

400m Run

6 Thrusters

400m Run

4 Squat Cleans

400m Run

2 Thrusters

Quick change on the WOD today because we are actually going to have a nice day weather wise today. Thanks OCF for the WOD.