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Archive
Filthy Fifty
Saturday, April 10, 2010WOD
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
"2009 DFW Mud Run Co-Ed 5 Man Team negotiate the trenches and logs"
Come watch our athletes run Sunday 9-2pm at La Grave Field-Trinity River area. Our teams will be running at 11:30 and 12:30. Don't miss the fun and cheer CrossFit Fort Worth on! We will have a booth and place to hang out and then get food afterwards. CrossFit Fort Worth is a sponsor of the event in partnership with Riata Therapy Specialists. Next year we need to take a more athletes!
Filthy Fifty
Tuesday, January 17, 2012WOD
Dynamic group mobility before the WOD
"Filthy Fifty"
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
(Scale or sub movement as needed to maintain a good pace and keep movements clean)
Post time to comments
Check out this video for axioscapular muscle strengthening exercises to improve muscle strength ratios between the upper trap and lower and middle traps. These exercises should be done with light weight to start with (3-5#) focusing on the "squeeze" of the scapula against the rib cage in all four movements. Start out with 2-3 sets to fatigue. No pain should be experienced during the exercises. See Doc D or T if you need more help! Here is the article reference.
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