W.O.D.10.6.12

Filthy 50

50 Box jump, 25/21 inch box
50 Jumping pull-ups
50 Kettlebell swings, 55#/35#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14# to 10/8'
50 Burpees
50 Double unders

(compare to 10.13.11)  

Community Notes:
Today will be the beginning of BENCHMARK WEEK.  Everyday, for the next seven days, we will perform a benchmark workout at CrossFit KoP.  CrossFit was founded on the principles of "constantly varied functional movements executed at high intensity" but benchmarks found their place so that we could accurately measure any gains in our work capacity.  These workouts were designed to tax our entire bodies and to give us a better understanding of just how far we have come.  Any improvements you see, whether it be in a faster time or a lessened scale, indicate that you are capable of generating more POWER...your work capacity has increased and you are more FIT.  CONGRATULATIONS...we are anxious to see how you have done...please post significant gains over the next seven days to comments. 

Coaches Note:
The time domain for the Filthy 50 is sub 30 minutes.  The best in the world are sub 15 minutes.  If you feel your time will be greater than 30 minutes, please discuss with your coach about scaling so that you preserve the INTENSITY.

Quote:

 "It is not what we take up, but what we give up, that makes us rich"

--Henry Ward Beecher

Results: