WOD 04-14-2010

(Filthy Fifty)

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

(New People will scale this down to the Dirty 30 or less if needed.)

This will take a little longer.  Please come in, warm up and be ready to work out.  We will have staggered starts.   


  1. BOOM! i was hoping for this. what’s everyone’s goal here (for those who’ve done it before)?

  2. DOH! goal: sub 30.

  3. So scared.

  4. uh, kyle…you left off the 50 double unders at the end…

  5. Brian K. says:

    Is thursday still considered a make up day? If I cant make it today, can I do this WOD tomorrow or is there a new WOD tomorrow?

  6. hush cori.
    my personal time to beat is 42:46

  7. Kyle Deneke says:

    Look again Cori. You must have missed it.
    Brian, we will have a new WOD tomorrow.

  8. Brian K. says:

    So, can I make this WOD up on friday or saturday or just chalk it up as a loss?

  9. Brian, this a test of your commitment.

  10. it’s so nice to be off today 🙂

  11. mmhm….totally must’ve missed the du’s! 😉
    brian k….you actually WANT to make this up!? haha! please tell me when you are going to be there to make it up so i can watch! oh what fun!!!! 🙂

  12. The Brain says:

    Jackie’s right; today is a wonderful day to be off!

  13. ill be there tomorrow morning to make it up Cori. see you there

  14. ummm… tomorrow morning? i thought we would have a different wod in the a.m. and i was getting out of this – brain k. what have you done!

  15. oops! typo – BRIAN K… not brain k… Lord knows we can only handle having one brain at the gym! 😉

  16. Kyle Deneke says:

    Tomorrow will be a different WOD. That goes for AM and PM. Sorry for any confussion.

  17. yeah, but I want a piece of the dirty 30 (in my case) so ill make that up in the morning….if thats ok?

  18. so, kyle, after looking at the mainsite, i was curious about the female version of this? or is what is posted the female version?
    i guess my questions are about a) the kb weight and b) the wallball weight and height. last time we did this (nov 9) we did 14# to 8′ mark. i don’t remember the kb swings. i would like to keep the 14# wb to 8′ mark if at all possible to compare to last time. thoughts?

  19. Kyle Deneke says:

    Brian,due to class sizes and schedule issues, the only time slated to make up a missed WOD is Saturday morning from 10-11. It has become more and more difficult to run multiple WODs at the same time. In an executive decision, I had to cut out the mid-week make ups. I hope that you can come Saturday morning to get your shot at the dirty 30. I think you will be able to put up a good number for this one. I wish I had better news for you.

  20. And here I was, checking the main site with a sheepish grin on my face, saying to myself, “thankfully, our gym isn’t big enough to fit everyone in for Filthy Fifty.” Goal: sub-45 (since my last time was a nausea-filled 54:21).

  21. Brian K. says:

    sounds good Kyle. Ill see you saturday morning. thanks.

  22. YOU CAN DO IT SRI…..in my best Arnold voice!
    all you snackers better eat an early snack or not at all. Combined with this heat…this one’s gonna have a HIGH suck factor.

  23. …and hydrate. which you should be doing anyway… but this one’ll get’cha…

  24. thank goodness! brian k., you can still come in the morning for tomorrow’s wod!

  25. hey guys… remember the power clean from the other day? and all the talk about hips and hips and hips… look at this extension/opening of the hips:

  26. you mean my hip extension didn’t look like that??? haha, kidding! that’s MASSIVE!

  27. no comment about “hip extension”

  28. I keep seeing “We will have staggered starts” in the description, and thinking “and staggered finishes too, but in a different way.”

  29. Interesting…main board suggestion to break the 50 down as 20-8-7-6-5-4. Said it helped on the hardest elements. My breakdown may be more like 10-5-5-5-5-1-1-1-1-1-1-1-etc.

  30. interesting advice on the breakdown!! thanks donna! i will keep that in mind!

  31. won’t be able to make this tonight after all.
    who’s gonna break 25 minutes? Shane?