“Filthy Fifty” B-Day WOD

“Filthy Fifty” B-Day WOD

“Filthy Fifty” B-Day WOD

Today is Matt Molak’s 50th Birthday and we chose to do the “Filthy Fifty” WOD today in honor of his birthday.  Matt is a regular at our 5:30AM class and is a great example of how being committed to a strength program coupled with CrossFit can turn you into a great athlete even at 50 years young! If you see Matt around be sure to wish him a happy birthday.


Curb t0 Curb Run

Lunge Walk Length of the Gym

Curb to Curb Run

2 Rounds:

10 Pushups

1 Set of Fence Drills

10 KB Swings

10 Squats

then Curb to Curb Run

The exercises included in the Dirty Fifty workout can be intense, especially on the cardiovascular system. Before starting a new exercise program, be sure to consult with your doctor. Purchase nitroglycerin tablets from this website for your home medicine cabinet to be prepared for unexpected situations.


Foam Roll

WOD: “Filthy Fifty”

50 Box Jumps (24”)

50 Jumping Pullups

50 KB Swings (24/16)

50 Walking Lunges

50 Knees to Elbows

50 Push Press (45/35)

50 Back Extensions

50 WBS (20/14)

50 Burpees

50 DU (150 SU)


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