AFSCrossFit, Andover - WOD: Wednesday 8 January

Filthy Fifty

Wod:
Filthy Fifty (30min time cap)
50 x Box Jumps
50 x Jumping Pull Ups
50 x Kettle Bell Swings
50 x Lunges (25/leg with 20kg)
50 x K2E's
50 x Push Press (20kg)
50 x Back Extensions
50 x Wall Ball Squats
50 x Burpees
50 x Double Unders

Friday 1 February

Warm Up:
10min Warm Up Of your Choice

Strength:
1rm Shoulder Press

Wod:
Filthy Fifty (30min time cap)
50 x Box Jumps
50 x Jumping Pull Ups
50 x Kettle Bell Swings
50 x Lunges (25/leg with 20kg)
50 x K2E's
50 x Push Press (20kg)
50 x Back Extensions
50 x Wall Ball Squats
50 x Burpees
50 x Double Unders

Monday 3 September

Warm Up

Filthy Fifty (30min time cap)
50 x Box Jumps
50 x Jumping Pull Ups
50 x Kettle Bell Swings
50 x Lunges (25/leg with 20kg)
50 x K2E's
50 x Push Press (20kg)
50 x Back Extensions
50 x Wall Ball Squats
50 x Burpees
50 x Double Unders

Cool Down

It got a little Crazy tonight:

Results:

Thursday 3 May

Strength:
Shoulder Press
Choose either
3x5 (work upto new 5rm)
5x3 (work upto new 3rm)

Wod:
Filthy Fifty

50 x Box Jumps
50 x Jumping Pull Ups
50 x Kettle Bell Swings
50 x Lunges (25/leg with 20kg)
50 x K2E's
50 x Push Press (20kg)
50 x Back Extensions
50 x Wall Ball Squats
50 x Burpees
50 x Double Unders

Results:

Friday 25 November

WOD:

Filthy Fifty

50 x Box Jumps
50 x Jumping Pull Ups
50 x Kettle Bell Swings
50 x Lunges (25/leg with 20kg)
50 x K2E's
50 x Push Press (20kg)
50 x Back Extensions
50 x Wall Ball Squats
50 x Burpees
50 x Double Unders

Cash Out:

RECOVER!!!!

Results:

Wednesday 22 June

Filthy Fifty

50 x Box Jumps
50 x Jumping Pull Ups
50 x Kettle Bell Swings
50 x Lunges (25/leg with 20kg)
50 x K2E's
50 x Push Press (20kg)
50 x Back Extensions
50 x Wall Ball Squats
50 x Burpees
50 x Double Unders

Results:

Wednesday 26 January

Filthy Fifty

50 x Box Jumps
50 x Jumping Pull Ups
50 x Kettle Bell Swings
50 x Lunges (25/leg with 20kg)
50 x K2E's
50 x Push Press (20kg)
50 x Back Extensions
50 x Wall Ball Squats
50 x Burpees
50 x Double Unders

Friday 29 October

Filthy Fifty

50 x Box Jumps

50 x Jumping Pull Ups

50 x Kettle Bell Swings

50 x Lunges (25/leg with 20kg)

50 x K2E's

50 x Push Press (20kg)

50 x Back Extensions

50 x Wall Ball Squats

50 x Burpees

50 x Double Unders

Thursday 19 August

Filthy Fifty

50 x Box Jumps

50 x Jumping Pull Ups

50 x Kettle Bell Swings

50 x Lunges (25/leg with 20kg)

50 x K2E's

50 x Push Press (20kg)

50 x Back Extensions

50 x Wall Ball Squats

50 x Burpees

50 x Double Unders

Wednesday 9 June

Filthy Fifty

50 x Box Jumps

50 x Jumping Pull Ups

50 x Kettle Bell Swings

50 x Lunges (25/leg with 20kg)

50 x K2E's

50 x Push Press (20kg)

50 x Back Extensions

50 x Wall Ball Squats

50 x Burpees

50 x Double Unders