"Filthy Fifty"

50 Box jumps, 24" (20") 

50 Jumping pull-ups

50 Kettlebell swings, 24kg (16kg)

50 Walking lunges

50 Knees to elbows

50 Push press, 45# (33#)

50 Back extension

50 Wall ball, 20# (15#)

50 Burpees

50 Double unders

Post time to comments.


Tim, Doug and Jeff getting stronger then yesterday.

Please let us know if you will be going to Front Range CrossFit on Saturday.  The start time is 9am, we would like to attend with those interested in going.  We suggest taking Friday as a rest day if you will be attending.

We love the t-shirt ideas, but want them to keep coming.  We will post our favorite top 5 and get your opinions in the coming weeks.  We know for some, that creativity takes a few days, we are leaving the contest open until March 23rd.

Next week is Anthony's last week with the Verve.  He is leaving us to go jump out of airplanes into flaming forests, and you say that you get butterfly's from thinking about the WOD's.


  1. T :

    I did this WOD back in Dec. while visiting family for Christmas. It was actually my first intro to Crossfit. Needless to say, this one is a Mo Fo.

  2. Amy Schaeffer :

    Hey Tiff, I have an article from the CF journal that details a man’s climbing trip and how/what he brought to stay 100% Zone. I will bring the article tomorrow and leave it on the bulletin board for you. May give you some ideas.
    Lukester the Pukester (sp?), good job to you for doing 25 rounds despite having issues keeping it down.

  3. tiff :

    thanks amy!!! you rock =)

  4. Luke :

    Wow, thanks Amy for bringing me back to 3rd grade for a second. 🙂 Other popular names of the time were Lucas-Mucus, Pucus-Mucus, Lucas-Pucus, and, numnuts (my older brother’s favorite). Worst nickname ever? In junior high, my nickname was Screech. I’ll let you envision the morning where I found out who Screech was. Lets just say that that’s when I realized that people weren’t laughing with me. Anywhoo . . . Thanks for the props, and the new nickname. And, I set a personal PR today, at 23:42. Word.

  5. sandy :

    Crossfit: It Sucks
    Crossfit: Kill it or die trying
    Crossfit: Even the pregnant chick can kick your ass.
    Crossfit: You think you’re in shape?
    I tried to schedule but it said I needed to pay again…

  6. Cherie :

    Sandy I’ll fix your memebership so it doesn’t ask you to pay again. I betting I’ll have a few out there like that. So anyone else if you get that message please let me know I’ll fix ASAP.
    Sandy you made a pregnant lady laugh out loud.
    Amy’s reference is that of Rob Miller the kick ass CrossFitting climber who ate zone meals while climbing on El Cap for days. Pretty cool, it’s meant to illustrate how you can do it anywhere. I believe it is not Paleo though. (Can you all tell I’m a Rob Miller fan)
    Luke bad ass time on Filthy Fifty.
    Tiff –
    Dried fruit (in moderation)
    Cooked sweet potatoes wrapped in aluminum foil.
    Make your own paleo kits with jerky, nuts and fruit.
    Find some canned Paleo soup (it’s possible)
    I will keep thinking when are you going?

  7. I love the smell of an English garden on a summer’s evening. There’s nothing like it – and now I’m getting homesick!

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