Filthy Fifty

50 Reps of:

Box Jumps
Pullups
DB Swings 35#
Lunges
KTE
Push Press 45#
Back Extensions
Wall Ball 12#
Burpees
Tuck Jumps

35:41

Complete two deadlifts @ 225lbs every 45 seconds for eight reps.

Sprint 15 seconds. Rest 45 seconds. Repeat 8x. Speed 9.5-11.0.
Run 400m x2. Rest 2 minutes. Speed 8.5
Run 800m. Speed 8.3

Back Squat 5-5-5 @ 185lbs
Shoulder Press 5-5-5 @ 95 lbs

Tabata Dumbbell Clean 8-8-6-7-6-7-7-6: 53
Tabata Jump Rope
Tabata Dumbbell Jerk 7-6-7-7-5-5-7-6: 50
Tabata Jump Rope

OHS 50% (@65#)OF 3RM. 3 REPS FOR 3 SETS. AT TOP OF EACH LIFT HOLD FOR 15 SECONDS. AT BOTTOM OF THIRD LIFT HOLD AT BOTTOM FOR 15 SECONDS.

4 RFT:

7 Deadlifts, 225#
50 Rope Jumps

5:28

Clean High Pulls 3-3-3-3-3

95-105-115-125-135lbs

100 Pullups for time

18:36

Bench Press 3-3-3-3-3

155-165-175-185-195lbs

OHS 3-3-3

115-135-135lbs

4 RFT of:
3 Hang Cleans
6 Push Jerks
9 Clapping Pushups

7:05

*Used 115lbs for first round, scaled to 105lbs for the remaining three.

Deadlift 75% of 1RM 5 reps x 3 sets @225lbs

Max Pullups - 10

4RFT of:

5 HSPU
15 KTE
200m Run

12:39

Back Squat 5-5-5: 185-205-235

Shoulder Press 5-5-5: 85-95-115

30 wall ball shots for time x 4. Rest 1 minute between efforts.

46secs - 44secs - 44secs - 45secs

Handstand Hold x 3: 26-36-39 seconds
L-Sit Hold x 3: 22-19-26 seconds

Run 1 mile 3 times. Rest 4 minutes between efforts.

1: 8.4 mph (7:08)
2: 8.5 mph (7:03)
3: 8.3 mph (7:13)

Strength:

Bench Press 3-3-3-3-3

155-165-175-185-185

OHS 3-3-3

115-125-135

Metcon:

13 Rope Climbs for time. Sub 3:1 Rope Pullups.

8:49

"Death By Burpees"

20 minutes - Max Burpees

177

This workout was appropriately named...

Deadlift 1-1-1-1-1

205#-225#-255#-275#-300#

8x 100m sprints

Did not have a track so I ran laps at the gym. The distance ended up being closer to 125m or so.

Strength:
5-5-5 Back Squat --- 185-205-225

5-5-5 Shoulder Press --- 95-105-110

Metcon:

21-15-9 reps of:

Burpees
Thrusters, 95#

11:45

One change I will make this year is to follow a certain box in regards to the WOD. I will use four different boxes and follow each site's programming for forty-fives WODs. The boxes will be Crossfit One World, Crossfit New England, Crossfit Ethos, and Crossfit South Philly.

Squat Clean 1-1-1
Run 1600m
Jerk 1-1-1

Subtract your one rep max from squat cleans and jerk from total seconds in run time. Scores have the possibility of being negative. The lower the score, the better.

Squat Clean 125#
Push Jerk #155

Run 1600m 6:42

Score: 122