Reverse Filthy Fifty

Reverse Filthy Fifty

For time:
50 Double Unders
50 Burpees
50 Wall Balls (20#/14#)
50 Back Extensions (Sub Barbell Good Morning 45#/33#)
50 Push Press (45#/33#)
50 Knees-to-elbows
50 Walking Lunges
50 Kettlebell Swings (35#/26#)
50 Jumping Pull-ups
50 Box Jumps (24″/20″)

* Sub Barbell Good Morning (45/35) for Back Ext.
* Use one box for JPU and BJ. Measure JPU from top of reach standing on box to middle of forearm with pull-up bar. RX ROM is extended arms at bottom of JPU (w/bent knees) to chin over bar.

The Filthy Fifty is a classic CrossFit benchmark.  The Reverse Filthy Fifty flips the order and is equally as brutal.

Photos by @snoridgecrossfit

Happy Birthday Coach Michelle! She loved this workout in her honor. Here’s her reaction to me programming her birthday WOD.

Laura Horvath, Gabriela Migala, Bjorgvin Karl Gudmundsson and Lazar Djukic to kick off 23.1 in Madrid, Spain

Results

Results cont

Team WOD: FT: Row, Partner Wall Balls, Power Snatches & Solo WOD: 5 RFT: Wall Balls, Power Snatches and Row Calories

Team WOD: FT: Row, Partner Wall Balls, Power Snatches

For time:
50 Row Calories
75 Partner Wall Balls (20#/14#)
100 Power Snatches (95#/65#)
75 Partner Wall Balls (20#/14#)
50 Row Calories

Solo WOD: 5 RFT: Wall Balls, Power Snatches and Row Calories

5 rounds for time of:
15 Wall Balls (20#/14#)
7 Power Snatches (95#/65#)
15 Row Calories

Photo by @snoridgecrossfit

CrossFit Performance of the Week: Roman Khrennikov Records Runner-up Finishes in Both Divisions at the 2023 TYR Wodapalooza

Results

E2MOM for 12 mins: Power Clean + Hang Power Clean & Tabata: Double Unders, Sit-ups, Air Squats, and Power Cleans

E2MOM for 12 mins: Power Clean + Hang Power Clean

Power Clean + Hang Power Clean, pick load

Every 2 mins for 12 mins.

Tabata: Double Unders, Sit-ups, Air Squats, and Power Cleans

Tabata Double Under
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata AbMat Sit-up
Rest 1 min
Tabata Power Clean (95#/65#)

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

Photo by @snoridgecrossfit

Results

Bench Press 6-4-2 & 7 RFT: Kettlebell Swings, Ring Dips and Toes-to-bars

Bench Press 6-4-2

Bench Press 6-4-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

7 RFT: Kettlebell Swings, Ring Dips and Toes-to-bars

7 rounds for time of:
10 Kettlebell Swings (70#/53#)
10 Ring Dips
10 Toes-to-bars

Photo by @snoridgecrossfit

Enhancing Your Open Experience

SRCF Team Count: 13

Register for the 2023 NOBULL CrossFit Games Open and Receive $25 Toward a Purchase of $99 or More at NOBULL

Get signed up for the Open: February 16 – March 6.

Let’s see how many people we can get on the roster and see if we can represent in the pilot of the brand new CrossFit Affiliate Community Cup!

Results

Results cont

Snatch Balance 3-3-3-3-3 & AMRAP 18 mins: Row, Overhead Squats, and Pull-ups

Snatch Balance 3-3-3-3-3

Snatch Balance 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 18 mins: Row, Overhead Squats, and Pull-ups

Complete as many rounds as possible in 18 mins of:
15/12 Row Calories
12 Overhead Squats (75#/55#)
12 Pull-ups

Photo by @snoridgecrossfit

Results

Push Press 1RM & 10 RFT: Med Ball Cleans and Handstand Push Ups

Push Press 1RM

Log your best Push Press 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

10 RFT: Med Ball Cleans and Handstand Push Ups

10 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
5 Handstand Push Ups

Photo by @snoridgecrossfit

Results

Results cont

Team WOD: Row Cal, Deadlifts, Box Step-ups, Jumps, and Jump Overs & Solo WOD: Row Cal, Deadlifts, Box Step-ups, Jumps, and Jump Overs

Team WOD: Row Cal, Deadlifts, Box Step-ups, Jumps, and Jump Overs

For time:
60/45 Row Calories
60 Deadlifts (185#/135#)
60 Box Step-ups (24″/20″)
Rest 1 min
40/30 Row Calories
40 Deadlifts (225#/155#)
40 Box Jumps
Rest 1 min
20/15 Row Calories
20 Deadlifts (275#/185#)
20 Box Jump Overs

Solo WOD: Row Cal, Deadlifts, Box Step-ups, Jumps, and Jump Overs

For time:
30/22 Row Calories
30 Deadlifts (185#/135#)
30 Box Step-ups (24″/20″)
Rest 1 min
20/15 Row Calories
20 Deadlifts (225#/155#)
20 Box Jumps
Rest 1 min
10/7 Row Calories
10 Deadlifts (275#/185#)
10 Box Jump Overs

Photo by @snoridgecrossfit

Results

Bench Press 8-6-4 & AMRAP 16 mins: Rows, Wall Balls, and Push-ups

Bench Press 8-6-4

Bench Press 8-6-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 16 mins: Rows, Wall Balls, and Push-ups

Complete as many rounds as possible in 16 mins of:
Row 250m
10 Wall Balls (20#/14#)
10 Push-ups

Photo by @snoridgecrossfit

Results

Results cont

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