W.O.D. 5.22.14

Filthy Fifty
(complete the following for time)
50 Box jumps, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35/55#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball (to 9/10ft)
50 Burpees
50 Double unders

Coaches Notes:

There will be a 35 Minute CAP on this workout. Scale as needed in volume of reps, cut the repetitions down to the Dirty Thirty (30 of each exercise) or Tricky Twenty (20 of each exercise). The exercises must be completed in their entirety in the order written.

Community Notes:

Our schedule is set for a Memorial Day "hero" team WOD at 10AM.  Friends and Family are welcome.  Stink and Drink and party to follow.


"Nurture your minds with great thoughts. To believe in the heroic makes heroes."
Benjamin Disraeli


Aimee Lyons said...

The Dr. will be in tomorrow, don't forget to schedule with Dr. Turner
at 484-202-0577 or via email at drkevin@lwchiropractic.net

Unknown said...

We should NEVER compare ourselves to others. We should only ever compare ourselves to ourselves. The reason is that we don't know the price the other person has paid, their experiences, or situations that have endured and survived.

PS- Dr. Turner is legit and he comes right to our box which is pretty sweet! My thought is this; if you have teeth you require a dentist, if you have a spine you require a chiropractor.

Jason Lyons said...

Bryce: 27:58 (45kb, 16wb)
Ed: 25:56 (rx)
Mark: 17:43 (25's scaled)
Steve: 27:?? (scaled)
Gina: 16:48 (30's scaled)
Kim G: 24:15 (30's scaled)
Tracy: 20:37 (30's scaled)
Dianne: 18:58 (25's scaled)

Brutal AM WOD. Nothing like waking up to this monster but you are were great.
Bryce: Great to meet you, hold your head high and keep chipping
Ed: 10 minute PR is nothing to sneeze at!
Mark: Appropriate scale to keep moving
Steve: You survived, you will live to tell the story
Gina: You under estimated yourself, unleash the NEPA beast
Kim: You got mad but you got lower, great work
Tracy: Back extensions were a joke. Awesomesauce
Dianne: You were a machine today. I loved it. Super proud.

Aimee Lyons said...

9:30 Ladies
Kathleen 23:00 (30 scale)
Lizzie 30:16 (50 scale)
Darcy 24:09 (30 scale)
Fran 17:30 (30 scale)
Alejandra 16:37 (20 scale)
Nicole 27:09 (50 scale dnf)

Kathleen your DU's were LEGIT!
Lizzie, way to get through all 50 and stick with the KTE
Darcy- proud of the squat!
Fran- great job on the jumps!
Alejandra- active shoulders in the push press was awesome
Allison- KTE looked good!
Nicole - nice job working through a tough wod.

90% sign in rate on Mind Body too---AMAZING!

Aimee Lyons said...

Pam 31:25 Rx
Darren 13:00 - to PP (had to leave)
Marni 29:26 (scale 50)

Jessie 29:17 (50 scaled)
Jill 23:50 (30 scaled)
Ryan 34:50 (50 scaled)
Travis 35:30 (50 scaled)
Regi 34:57 (50 scaled)
Kate 30:21 (30 scaled)
Marci 24:59 (30 scaled)
Liza 23:15 (30 scaled)
Joe G 27:28 (30 scaled)
Lauren G 32:25 (50 scaled)
Bre 29:51 (50 scaled)
Keith 29:21 Rx
Sharon 32:22 (30 scaled)