“Filthy Fifty”
(Courtesy of Teague on his last day at CF515 for a while)
Black/Blue/Grey WODs
For time:
50 Box jump (24″/20″)(20″/12″)(12″/8″)
50 Jumping pull-ups
50 Kettlebell swings (35/26)(26/18)(18/10 DB)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45/35)(35/25)(25/15)
50 Back extensions
50 Wall ball shots (20/14)(14/10)(10/6)
50 Burpees
50 Double unders (or 150 singles)(150 singles)
White WOD
For time:
25 Box jump (12″/8″)
25 Jumping pull-ups
25 Kettlebell swings (18/10 DB)
25 Walking Lunge steps
25 Knees to elbows
25 Push press (25/15)
25 Back extensions
25 Wall ball shots (10/6)
25 Burpees
75 Single Jumps
DECEMBER “COOL†BOARD:
– Erica Stone: Â First Kipping Pull-Up without a Band
- Shelley Noyce:  Double digit max DUs(15)
– Lindsay Noyce: Â Two consecutive Muscle Ups
– Brian Maro: Â Muscle Up with 15 lb. vest
– Brian Maro:  15 Consecutive Butterfly PU’s
– Laura Mastin: Â 1st Strict Pull-Up
– Tara Krueger: Â 1 Rope Climb
– Joanie Houston: Â Double Digit Pull-Ups (10 consecutive)
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