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January 11, 2013

CrossFit Cape Cod Workout Of The Day
Filthy 50

For Time:
50 Box Jumps 24/20
50 Jumping Pull Ups
50 Kettlebell Swings
50 Steps Walking Lunge
50 Knees To Elbows
50 Push Press 45/35
50 Back Extensions
50 Wall Ball 20/14
50 Burpees
50 Double Unders

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  1. Anonymous Reply

    Wish I could be there! Ill be thinking of all my Crossfit friends! Kill it:). Kurt M

  2. Amy Sch Reply

    Aw yeah!

  3. Derek Vecchione Reply

    All the good ones seem to be on Saturday(my work day).

  4. Mark Lee Reply

    Sorry Derek:(

  5. Derek Vecchione Reply

    That’s ok Buddy….I will try to make up for it somehow.

  6. jonathan miles Reply

    andy and I are going in on Sunday morning at 9:00. If you want to join us then, post to the comments

  7. Amy Kbaum Reply

    28:46 rx disappointed with this time, as it is more then last time……no pr for me today :-(. Oh well. Great 7am group! Big group that worked really hard! So awesome to see some new faces, as well as friends I haven’t seen in awhile.

  8. Derek Vecchione Reply

    Thanks Jonathan….I will take you up on that!

  9. Sarah Sprague Reply

    40:58 with 10# wall ball but happy with double unders even though they were painstakingingly one at a time. Great class this morning!

  10. Annmarie Reply

    Great class! I made up Wednesday 8 rounds 45 then 60# then went back down the ladder. So inspired by everyone’s hard work this morning!
    Mark – to get the 1 point for the WOD w/mobility do we have to do the mobility WOD you post or any mobility? Thanks!

  11. Mark Lee Reply

    Any m-wod will suffice.

  12. Shanna Reply

    Great job everyone !

  13. Shanna Reply

    Great job everyone !

  14. Anonymous Reply

    39:05 Scaled box to 18″, 10 back ext then 40 situps, 14# wb and 100 singles jump rope. Faron

  15. Annmarie Reply

    Thank you Mark!

  16. Shanna Reply

    23:55 rx don’t know my last time but felt good:)

  17. Brendan Reply

    Awesome Shanna!! I hit 25:06…I looked over my last time doing this WOD and I had 30 minutes with some iffy notes “40 wall balls, struggled on DU’s, and skimped workout”….no SKIMPING this time!!!!

  18. Anonymous Reply

    40:22 did 100 singles, blue band good mornings, 6# wb, only did 25 push press and k2e. My shoulders are still sore from the clean and jerks we did earlier in the week. Thanks mike for pushing me with the wb! -Sabra

  19. Mark Lee Reply

    Good work everybody!

    Thank you for coming in at 12:30 and Coaching Mike and Mason!!!

    21:15 Pr for me! Still hope to hit that sub 20 some day soon!

    My first time doing the filthy 50 was in my living room of my house on nantucket. I used a basket ball with sand in it for a wall ball, hung a towel over a beam and hung from it for my knees to elbows and jumped on my steps for box jumps. Used dumbells for the other stuff. The whole thing took me 45 minutes!

  20. mason Reply

    Your welcome Mark. Everyone did great today! Way to work hard on that filthy 50-yeahhhhhh

  21. Renee Deveau Reply

    Great job everyone! Shanna you killed the wod! Amazing 🙂 29:37 rx

  22. jonathan miles Reply

    My first filthy fifty took me 48 minutes, and I puked twice on the double unders.

  23. Marianna Reply

    Hey John & co. Liz just told me about tomorrow morning, so I am inviting myself over for a redo. Today’s time was a little over 31 minutes…which is 6 minutes longer than it took me to do this RXd last year. Craziness.

  24. Erin Meagher Reply

    I’ll be there also Jon! Are you regretting mentioning you’d be there now??? 🙂

  25. WhiteLionBakingCo Miles Reply

    Mark, do you remember my Terrible Tens in that basement? Spectacular.

  26. sarah lee Reply

    Marianna chill out. You have a bad shoulder and have no business doing it twice without creating more shoulder problems. You can PR next time!!

    31;46 RX About 4 minutes slower then my best but I guess it was one of those days.

    McGrail thanks for counting my last 4 burpees because I may have still been standing there staring at the floor.

  27. Jennifer Benedetti Reply

    34:43- No RX for me, couldn’t quite get my knees to elbows! I got the knees to armpits down pretty well though! I will be working on knees to elbows for my skill wod definitely!

    Great Job by everybody today!!

  28. mason Reply

    Marianna, I would suggest if you want to repeat, give your self some rest…not a good idea to do that wod two days in a row. But your more than welcome to cheer us on tomorrow 🙂

  29. mason Reply


  30. Ann Reply

    Great WOD. 29:56 but I scaled the k2e and did 10 lb kb. Felt great all day!

  31. Ann Reply

    That’s 10 wb not kb.

  32. Amy Sch Reply

    34:03. I used the 10wb. Everything else I did. The K2E’s were a hot mess but I got all the DU’s 2 at a time. Thought I was done and realized I had not written down the KB’s. 1 pood on those. That was a great 7 am class. Have fun today at 9 guys! Can’t wait to see what tomorrow brings! Thanks Amy and Mike for keeping me inline and for the encouragement!

  33. Mark Lee Reply

    Yes Liz I remember! You fell over/ passed out during the burpees:)

  34. Andy M. Reply

    First off, thank you so much Jon Miles for coming in today even though you weren’t feeling well.

    I got 24:32 on the WOD today. I’d like to say it was Rx but due to not being able to squat still I did 75 box squats in substitution for the wall balls. Last time we did this in September I got 26:23. Can’t really compare the 2 because I bet if I did wall balls it would have been an entirely different story. But, nonetheless, it was a great workout. Glad to see a good group there on a Sunday too. Maybe some day soon there will be a class on Sundays Sarah and Mark. *nudge nudge*

  35. Erin Meagher Reply

    Thanks got coming in Jon!

  36. mason Reply

    Thanks Jon for allowing us to get filthy today 🙂
    31:53 24″ box, 10#wall ball, 85#deadlift instead of press. Shoulder is smoked from the rope and power snatches. Nice job today Erin, Kristen, Liz, Derek and Andy!

  37. WhiteLionBakingCo Miles Reply

    Yeah that was great, thanks Jon! I scaled to 35 reps, with not so knee to elbows. the whole thing felt really good and gave me some confidence to stop scaling. 24:40.

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