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Our Blog

Thursday 12.1.16 Workout of the Day

By cfpalmbeach | In WODs | on November 30, 2016

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Craig aka Team Cali Coffee

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“Filthy 50”

For Time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings S(44/26) RX(53/35)
50 Walking Lunges
50 Toes-to-Bar S(Knees to Chest)
50 Push Press S/RX(45/35)
50 Hip Extensions 
50 Wallballs S(14/10) RX(20/14)
50 Burpees
50 Double Unders S(100 Singles)

*Scaled(40 Reps of Each Movement)

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WOD Tips:

-This is a famous CrossFit benchmark workout that is a lot of fun.  This is a chipper format, so you will have to finish each movement, before moving on to the next movement.  Each movement should only take about 2-3 minutes to complete.  Most people will get slowed down by the toes to bar, wall balls, and burpees, so make sure you scale accordingly on those movements if needed. 

-This workout will take around 25+ minutes for most, so you will want to pace this early on and try to remain steady throughout.  Try to stick with sets of 10-15 reps throughout to keep the stimulus of this workout.  If you start dropping below sets of 10 or taking long rest breaks, you may want to opt for the scaled option of 40 reps of each movement. 

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