Wednesday 190424

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The Filthy Fifty

Complete for time:

50 Box jumps, 24″/20″

50 Jumping Pull-ups

50 Kettlebell swings, 35#/25#

50 Walking lunges

50 Knees-to-elbows

50 Push press, 45#/35#

50 Superman/superwomen

50 Wall balls, 20#/14#

50 Burpees

50 Double-unders

Compare to: 6/20/16, 12/31/15, 10/7/14, 5/8/14, 2/12/13, 6/26/12, 2/8/12, 1/24/11, 5/7/10


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Snatch prep work makes snatches go way better!

Benchmark Day!

Today you get to hit another classic CrossFit benchmark WOD, are you excited?! You should be! 50 reps of 10 different movements, this is a fun one. You know we’re big fans of tracking these benchmark workouts to monitor progress. If you’ve been at this for a while, you know that it gets harder and harder to hit PRs every single time you jump into one of these WODs. And that’s OK, it happens. Think about the last time you did this and consider a different strategy. Be sure to look at your previous best and have that number in mind so you can crush it! If you’re newer to CrossFit and you’ve only done this workout a couple of times, get after it and see what you can do.

Our advice to you on this workout is to keep moving. A steady pace of getting through one movement and immediately starting on the next typically works better than going from broke right out of the gate and then having your body force you to rest often for the rest of the workout. 

Remember what Ben Bergeron recently put out there: “Your workouts aren’t painful. Pain is stepping on a nail or losing a loved one. What you are experiencing is just discomfort, and you can handle high levels of discomfort for very long periods of time.” Get after it!

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