“181214”

"Filthy Fifty" via CrossFit Main Site Daily WOD

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  • For time:
  • 50 box jumps
  • 50 jumping pull-ups
  • 50 kettlebell swings
  • 50 walking-lunge steps
  • 50 knees-to-elbows
  • 50 push presses
  • 50 back extensions
  • 50 wall-ball shots
  • 50 burpees
  • 50 double-unders
  • Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
  • Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball

See: Filthy Fifty Benchmark WOD

Scaling
A classic chipper of 500 reps, this longer workout is characterized by intermediate-level body-weight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.

Intermediate Option
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

Men: 20-inch box, 12-kg KB, 33-lb. push press, 14-lb. ball
Women: 16-inch box, 8-kg KB, 22-lb. push press, 10-lb. ball

Beginner Option
For time:
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 walking-lunge steps
30 hanging leg raises
30 push presses
30 back extensions
30 wall-ball shots
30 burpees
30 single-unders

Men: 16-inch box, 8-kg KB, 22-lb. push press, 10-lb. ball
Women: 12-inch box, 4-kg KB11-lb. push press, 8-lb. ball

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Source: crossfit.com
Scoring : For Time
WOD Feed : CF Main Site