For time:
Run 500m
50 Sit-ups
Run 400m
40 Sit-ups
Run 300m
30 Sit-ups
Run 200m
20 Sit-ups
Run 100m
10 Sit-ups

*WOD will be modified if bad weather*

Post time to comments.

Imagine what the spotters are thinking!

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Four rounds for max reps of:
1 min Weighted Step-up 20kg (15kg) 20″
1 min Plyo Push-ups
1 min Row (calories)
1 min Supine Ring Rows (feet level with hands)
1 min Rest

Post total reps to comments.

The Saturday crew for Filthy Fifty

Happy birthday to James.

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For time:
50 Box jump, 24″ (20″)
50 Jumping pull-ups
50 Kettlebell swings, 16kg (12kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg (16kg)
50 Back extensions
50 Wall ball shots, 10kg (6kg)
50 Burpees
50 Double unders

Grab a partner, scale the reps or man-up and hit it on your own.

Post time to comments.

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Deadlift 5×1 @ 90%

then….

Tabata Row

Post load and metres to comments.

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Have a great Australia Day.

Here is a WOD you can do from home:
100 Plyo Push-ups
Run 100m each time you break.

A break means you have stopped moving.

Post time to comments.

Happy Birthday Zane!

Check out this post that I found on CrossFit Balboa this morning: “I was talking to my old pal Scuttle Butt this evening and apparently word on the street is that this years Crossfit Games winner will receive $1,000,000.00 That’s a whole lotta cheddar. For the record, this is an unconfirmed rumor but top secret CFB sources say it’s a definitely maybe. All I know for sure is that my training just went from “Training for life” to “Training for life… and maybe a million dollars.” If true, this represents a sea change in the CF world. Last year was huge, this year it is truly a professional sport. The bar has been raised, either get with the program or get out of the way!”

Nothing like a good rumor!

Shoulder Press 5×1 @ 90%

then….

Climb as far up the ladder as possible in 10 minute of:
1 Wall Climb
10 Sit-ups
2 Wall Climb
10 Sit-ups
3 Wall Climb
10 Sit-ups
etc.

Post load and reps to comments.

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Five rounds for max reps of:
Unbroken Pull-ups
Hip Extension (1 sec pause at top)

Rest between rounds

Finisher:
Max reps Burpee Box Jump 30″ (24″) in 7 minutes.

Post totals for pull-up/hip ext and burpee box jumps to comments.

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Back Squat 5×1 @ 90%

then…

Three rounds for max reps of:
1 min Overhead Squat (choose your own load)
1 min Ring Dips
1 min rest

Post load/reps and weight to comments.

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Have a great day – don’t forget to do some recovery work!

Fun with the Prowler!