WOD Blog
 | Sat, Oct 19 2024 |  |
 | Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
 | Happy Birthday: Julian D |
-FILTHY FIFTY-(Time, Rx2, Rx3) Rx For time: 50 box jumps (20/24 in) 50 jumping pull-ups 50 KB swings (26/35 lb) 50 walking-lunge steps 50 knees-to-elbows 50 push presses (35/45 lb) 50 GHD hip extensions 50 wall-ball shots (14/20 lb) (9/10 ft) 50 burpees 50 double-unders INTERMEDIATE/Rx2 For time: 40 box jumps (20/24 in) 40 jumping pull-ups 40 KB swings (26/35 lb) 40 walking-lunge steps 40 knees-to-elbows 40 push presses (35/45 lb) 40 GHD hip extensions 40 wall-ball shots (14/20 lb) (9/10 ft) 40 burpees 40 double-unders BEGINNER/Rx3 For time: 30 box step-ups (20 in) 30 ring rows 30 Russian KB swings (18/26 lb) 30 walking-lunge steps 30 hanging knee raises 30 push presses (15/25 lb) 30 good mornings 30 wall-ball shots (6/10 lb) (9/10 ft) 30 burpees 30 single-unders _______________________________________ Intended Stimulus 20:00-30:00 for most. Jumping pull-ups, kettlebell swings, push presses, and good mornings in 3 sets or less. Box jumps and knees-to-elbows in 3:00 or less. Wall-ball shots in sets of 10+; start by 17:00. Classic CrossFit Benchmark, last tested 220301.
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