Filthy 50 – WOD

By on January 16, 2015 in Training with 0 Comments

Filthy 50The Filthy 50 is a Crossfit staple, basically this workout circuit includes 50 reps of 10 different exercises, which should be done as quickly as possible.  Check it out:

  • 50 box jumps with a 24-inch box
  • 50 jumping pullups
  • 50 kettlebell swings
  • 50 walking lunge steps
  • 50 knees to elbows
  • 50 reps of push press with 45 pounds
  • 50 back extensions
  • 50 wallballs using a 20-pound ball
  • 50 burpees (dropping all the way to the floor)
  • 50 double-unders.

It’s a full-body workout that includes cardio.” The sheer number of exercises can be hard to fathom, so it’s best to just pace yourself and focus on the task at hand, not on how much more there is to do. Of course, you can also modify this and do less of each exercise if you’re new to CrossFit and don’t want to dive in headfirst—try 20 or 25 of each during your first time through the circuit.

Try timing it 25 minutes

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About the Author: Jack Rourke is the Health Ninja. A truly average person who has worked his butt of to be awesome fit and healthy. The average person can achieve better then average results. .


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