“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


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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