"Filthy Fifty"
50 Box Jumps
50 Jumping Pull-ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45#
50 Back Extensions
50 Wall Ball 20#
50 Burpees
50 Double Unders
21 - 15 - 12 - 9 reps of:
Push press
Burpees (side to side)
Pull-ups
at the end of each set of reps do:
Walking lunges 25#/10# OH
100 Jump rope
AMRAP in 15 minutes:
8 KB swings 53#/35#
16 Sit-ups
8 Box Jumps
16 Squats
8 M-ball over beam 20#/12#
Sign up for the Powerlifting Seminar taught by National Champion,
Dru Patrick. Click Here for info...
For Time...
500 Meter row
10 Deadlift BW, 20 Pushups
500 Meter Row
10 Hang Power Clean 95/65, 20 Push ups, 30 Squats
500 Meter Row
10 Push Press 95/65, 20 Push-ups, 30 Squats, 40 Sit-ups
500 Meter Row
10 Thrusters 95/65, 20 Push-ups, 30 Squats, 40 Sit-ups
50 KB Swings 53/35
KB swings with Jason
3 Rounds of:
800 meter Row
40 Hammer Hits
5 Muscle-ups
2 Tire Flips
Joe working the heavybag
Lumberjack 20
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Charity Event!
CrossFit Lake Country is proud to participate in this nationwide event to honor the victims and families of the Fort Hood shootings. This workout is free for anyone who would like to attend, but please click on the link below to donate money. Let's make this event a huge success!!
When: 12/5/2009 @ 10:30am
Where: CrossFit Lake Country
21, 15, 9 Reps for Time...
Sumo Deadlift High Pull
Knees to Elbows
St-up to Stand
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