A “Filthy Fifty” Friday


The “Post Open Blues” Party at CrossFit Rockland is TOMORROW! 

By now, you all know how we roll, but we want to make sure this is our BIGGEST shin dig yet and we want EVERYONE to attend!! Whether your a morning wodder, evening wodder or weekend warrior, get your a** to CFR, have a few beers, eat some paleo goodness and meet some of those names on the whiteboard 🙂

Everything starts at 3:30PM and bring your stomachs!! Kettlebell Kitchen will be catering the event and is cooking up some yumminess just for YOU!


WOD – 4/12/13

“Filthy Fifty”

For Time:
50 Box jumps (24”/20”)
50 Jumping pull-ups
50 Kettlebell swings (35#/25#)
50 Walking Lunges
50 Knees-to-elbows
50 Push-press (45#/35#)
50 Back extensions
50 Wallball shots (20#/14#)
50 Burpees
50 Double-unders

*For this workout we will sub Superman Back Extensions for regular Back Extensions. For those athletes that are familiar with the GHD, they will be permitted to perform Back Extensions using the GHD.

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Compare to 8/10/12.