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CrossFit WOD for Friday 8/23/19

FILTHY FIFTY – Rx

for time:
50 box jumps
50 jumping pullups
50 perfectly-vertical kettlebell swings, 16/12kg
50 walking lunges
50 knees-to-elbows
50 push press, 20/15kg
50 back extensions*
50 wall ball, 20/14# to 10/9′
50 burpees
50 double unders

FILTHY FIFTY – Performance

for time:
50 box jumps, 32/24″
50 pullups
50 perfectly-vertical kettlebell swings, 32/24kg
50 jumping lunges
50 toes-to-bar
50 kb push press, 24/16kg
50 hip extensions*
50 wall ball, 20/14# to 11/10′
50 burpees-over-bar
50 UB double unders

Compare to 4/16/19. Post time to whiteboard!

ARTICLES

+ Why You Should Pull the SSB Handles While Squatting – EliteFTS
+ Westside Vs The World – Netflix

Kelsi A, who just celebrated her 4th year with the FCF fam

Today’s workout is kind of like the classic version, but only half… and with more difficult standards.

ARTICLES

+ How to Watch the 2017 CrossFit Games – CrossFit Games

CrossFit WOD for Friday 7/21

for time:
50 box jumps, 32/24″
50 perfectly-vertical kettlebell swings, 32/24kg
50 knees-to-elbows
50 wall-ball shots, 30/20 lbs wall ball
50 burpees

Post time to whiteboard / comments!

Olympic Weightlifting WOD

snatch complex, clean complex, situps, flutter kicks, v-ups, GHD back ext, BtN pullups

Powerlifting WOD

power clean, back squat, bench press, weighted plank, jumping good morning, barbell farmers hold

Gymnastics Strength WOD

movement patterning, stretching, balance work, compression work, conditioning

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– Simple & Sinister