So my husband goes to a Crossfit box and always comes back with great workouts that I’ve never done before or simply forgot about.  Yesterday he did the WOD “Filthy Fifty” which happens to be one of my favorite WOD’s from Crossfit.com.  He also included what his time was so I had something/someone to compete against even though I was working out by myself…I might be slightly competitive 😉

Filthy Fifty
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings (I used 30#)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (I used 45#)
50 Back Extensions (did good mornings w/ 45#)
50 Wall Balls (14# med ball)
50 Burpees
50 Double Unders

My Time: 20:43

*Modified Filthy Fifty
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings (If you don’t have a KB, use a dumbbell)
50 Walking Lunges
50 Sit-Ups
50 Push Press (can use dumbbells)
50 Back Extensions or Supermans
50 Jump Squats
50 Burpees
50 Jump Rope

Go out and do something that really challenges you, you will be surprised what your mind and body can do!

“If it doesn’t challenge you, it doesn’t change you.” -Fred DeVito