Goooood Friday Everybody!

 In The Daily WOD










Warming up CFL style

WOD 4-6-12

“Filthy Fifty”    For Time: 5o Reps of Each

  • Box Jumps (24/20)
  • Jumping Pullups
  • KB Swings
  • Walking Lunges
  • Knees to Elbows
  • Push Press (45/30)
  • Back Extension (Supermans)
  • Wall Ball (20/14)
  • Burpees
  • Double Unders

You must complete 50 reps of each movement before moving on to the next. As always, each movement is scaleable to your ability level.

We will be having all our normal class times tomorrow and Saturday as well. Please come join us for a special Easter themed WOD at the 10am class on Saturday. If you have friends or family that want to try out CrossFit, bring them to the FREE 11am class! Enjoy your Easter weekend!!!!


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  • Katie

    Hard but very good workout

    • Raj

      That shrek picture just made my day. You are an aamnil, Jon!!!My friend Jill wrote the blog Forrest linked to, and after reading it, I’ll never trust what a scale is telling me again. I was skeptical of the dunk tank when my coach at OCC introduced it. But I’m so convinced it’s the best way to measure progress I’ve been eating mostly clean for about 5 months now, so I didn’t change anything for the latest Paleo challenge at OCC. And I didn’t lose a pound either. So I was really surprised to learn that in six weeks of just doing what I’ve been doing, I lost three pounds of fat and gained three pounds of muscle. And it wasn’t even hard!Anyway, see you guys this weekend (hopefully) for dodgeball!

    • Natote

      Your honesty is like a becaon

  • Merrell

    When we did this at CFB, I wasnt even able to finish! Today I’m going to try to Rx everything except the double unders.

  • Katie

    I did the rx on everything but double unders and the push press. I only did 15 on the push press and I did 150 singles on the jump rope. During the burpees, if Sean wouldn’t have been pushing me I would have quit. It was hard and I am proud of myself for finishing. Good luck to you this time!

  • Lucy

    Merrell- where have u been? I went to the noon class today and Toby did a great job coaching us on. It was one of those terrible/great workouts.

    • Eduardo

      Dude, it is so saddening to hear you are leinavg. It’s just not going to be the same without you. I will definitely have to make it out there and get some skiing in (especially considering the sad ski season I had this year). I know you are going to love living in Colorado as it has so much to offer that you enjoy. Make sure to get back and visit every once in a while.

    • Donghae

      A mnuite saved is a minute earned, and this saved hours!

  • Erin

    30:17 RX*
    35# push press :p
    I took nearly 10 mins off my old time….WOWZERS!

    • Victor

      Forrest you couldn’t have said it beettr-Jon you are truly an inspiration and have a great disposition!I feel so out of the loop just missing my regular Monday class-now Filthy Fifty, guess I am going to have to make it up when I am healed.Good luck all and I LOVE double unders!

    • Nurdin

      With the bases loaded you struck us out with that asenwr!

  • Grant

    32:29 rx

    • Ani

      Chris,You have no idea how much I appreciate eveihtyrng you did for me in preparing for the Sectionals. Being that I only moved to Hermosa less than 4 months ago you and Forrest took more time helping and coaching me than I can ever imagine. I can’t tell you how grateful I am for that. You’re an awesome at coaching man, so keep up the good work! I’ll definitely be looking forward to coming to Denver to visit. I already have a trip semi-planned for late June haha to go visit a buddy of mine there (sorry Remy I beat you to it haha.) Again, I truly appreciate all your countless hours spent helping me and I’ll always consider you one of my great friends.

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