CrossFit

WOD Filthy Fifty

Posted by bronick on July 19, 2009
Posted in: WOD. Tagged: . Leave a Comment
WOD

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


Results

49:14
Started with the Push Press and finished with Knees to Elbows. This was one hell of a workout! But I made it, even if I was the last to finish. The back extentions did me in right off the bat, but I did manage get several double understand in a row finally!!

••Ben••

(iPhone iRonick)

WOD 30 Muscle-Ups

Posted by bronick on July 17, 2009
Posted in: WOD. Tagged: , , . Leave a Comment
WOD
30 muscle-ups for time
(sub 120 pull-ups + 120 dips)

Results
With a 25min cap… Doing sets of 10 + 10:

70 pull-ups + 70 assisted ring dips (red band)
Ass Kicker: 500m row = 1:58
Oh, and yes my hand tore… Several places. This is what I get for thinking “Gee, it seems like forever since I’ve done pull-ups” yesterday.  
••Ben••

(iPhone iRonick)