Friday 18 November

Holly performs GHD situp


For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge Steps
50 Knees to elbows
50 Push press, 45 pounds
50 Hip extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders



40 Box jump (24″/20″)
40 Jumping pull-ups
40 Kettlebell swings, (1 .0/0.75)
40 Walking Lunge Steps
40 KTE
40 Push press, 45-lbs
40 Hip extensions
40 Wall ball shots, (20/14)
40 Burpees
40 Double unders or 80 singles


35 Box jump (20″/18″)
35 Jumping pull-ups
35 Kettlebell swings (0.75/0.5)
35 Walking Lunge Steps
35 Knee tucks
35 Push press (45/35)
35 Hip extensions
35 Wall ball shots, (14/10)
35 Burpees
35 Double unders or 70 singles


25 Box jump (18″/12″ or as needed)
25 Jumping pull-ups
25 Kettlebell swings (0.5/0.25 or as needed)
25 Walking Lunge Steps
25 Knee tucks
25 Push press (35/11 or as needed)
25 Hip extensions
25 Wall ball shots, (14/10 or as needed)
25 Burpees
25 Double unders or 50 singles

Post time to comments.


Short group dynamics
Then, set up work stations and perform 5 of each movement

Why Lifting Shoes? by Andrew Charniga, Jr.

21 thoughts on “Friday 18 November

    1. ahhh jay, but it does have a name… a perfect name… “filty fifty”

      Adjective: Disgustingly dirty.
      Adverb: To an extreme and often disgusting extent
      Synonyms: foul – nasty – sordid – unclean – smutty – squalid

      1. 28:20 Gold w/ mixed single and double unders.

        Yes, it does have a perfect name. Almost lost it twice, once during WBS and again during burpees. But it was a fun morning.

        At the end David looked at me and said, “Jay, you look like something bad happened to you”. You’re a funny guy, David!

  1. I CAN do Double-Unders!!!!! Linked them 10 at a time :D. Short term goal accomplished!

    22:.. Rx’d (can’t remember exactly)

    New Short term goal: Muscle Up! I am coming for you!

  2. Wall balls and burpees kicked my butt this morning. Great way to start the weekend though!

    23:29 – Gold with knee tucks and 80 singles.

    1. The wall ball shots and burpees are literally about half the work of the entire WOD.

  3. Long but good article on weightlifting shoes. Interesting to trace the design through the history of weightlifting. Also interesting to learn that my high top Snatchtastic Chucks are not very snatchtastic at all simply because they are high top and restrict ankle and shin mobility. Early Soviet lifters got away with this by not lacing their high-top shoes up all the way.

    1. I used to love my chucks for lifting, but as I’ve learned to be able to pay more attention to my body I can feel my feet slip inside them, and my innov8s don’t provide a stable surface. The new balance mt101 has still been my favorite for everything, if it just wasn’t so ugly. I need to invest in a good pair of oly shoes.

  4. Open gym
    5 x 5 bench

    Muscle up / double unders

  5. Filthy fifty is not a friend of mine! Got my reps in, 20″ box, knees to chest and 100 SUs, the rest was RX.

  6. 4:00 did some work today! Eric, Matt, and Nate absolutely smoked this! Alex F. charged through this one with confidence too. Awesome job!

  7. Filithy Fifty:
    Did a mod where I started at 35 reps for everything except the 3 things I am worst at. 40 box jumps, 50 burpees, and 50 DU’s. Everything at Rx weight and height. DU’s are really starting to click.


    Did strength WOD after (5-5-5-5-5)
    Bench Press 205, 215, 225, 230, 235x(got 4)
    Back Squat 155, 175, 195, 205, 205 (at 205 I start feeling a slight sharp pain in my left knee so this is my stopping point until I remedy that)

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