Wednesday 091125

Posted on November 24, 2009 by Chris

“Filthy Fifty”

  • 50 Box jump
  • 50 Jumping pull-ups
  • 50 Kettlebell swings, 1 pood
  • Walking Lunge, 50 steps
  • 50 Knees to elbows
  • 50 Push press, 45 pounds
  • 50 Back extensions
  • 50 Wall ball shots, 20 pound ball
  • 50 Burpees
  • 50 Double unders

Don’t forget the gym is closed Thursday and Friday for the Thanksgiving Day Holiday. If you’re doing the Turkey Trot look for Coach Jeff and the rest of the EmerFit crew at the Starbucks around 8:00 A.M. Race starts at 9:00.

Last week’s Suffer on Saturday crew.
CIMG4637

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3 Responses to Wednesday 091125

  1. Rachel says:
    November 24, 2009 at 10:47 pm

    this looks like a nasty WOD for the day before a race :-/

  2. Rick says:
    November 25, 2009 at 1:20 pm

    Chris, Jeff, Brad,

    I would like to give thanks to Emerfit for the improvments I have made this past year. My book is full of PR”S but here are a few recent time improvements, Angie 1:57, Filthy fifty 2:45, and DT 14:05.

    Thanks

  3. Anja Carter says:
    November 25, 2009 at 5:20 pm

    Happy T-Day guys! See you on Saturday!