Little Warrior WOD this Saturday – Benchmark: Filthy Fifty Today

Apr 9th, 2015

Category: CrossFit

Little Warrior WOD this Saturday – Benchmark: Filthy Fifty Today

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Community

Little Warrior WOD 15.6 – All Day Saturday during classes

The Little Warrior Foundation was created by our very own member, Chad Verry, to help fund the research and development to aid in the fight against childhood cancer.  We will be running the WOD during classes and will have a friendly competition like atmosphere, similar to the Open WODs.  You will partner up and judge each other so bring a friend!  Prizes will be awarded to the best male and female scores for the day.  We’re even in talks with DJ Sprinkles to spin at the event, so you definitely wont want to miss it.

Donations are not required, but those that are made for $40.00+ will receive a Little Warrior WOD T-shirt/tank in the color color of your choice along with a Reebok 20% discount coupon.   If you would like to make a separate or additional donation, they can be made at the box the day of or on the Little Warrior website here. All funds collected directly benefit the Little Warrior  foundation.

You have worked hard all year for the Opens, for yourself and for your team and now is your chance to help others.  This WOD is for the brave little children who are affected by cancer. This WOD, everyone comes out a winner.  How big is your brave…

littlewarriorwod.org

Instagram: Littlewarriorwod

WOD

“Filthy Fifty”
50 Box jump, 24″
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 (supermans)
50 Wall ball shots, 20/14 ball
50 Burpees
50 Double unders

Level 2 – (Dirty 30)
Level 1 – (Terrible 20)

To put things into perspective, here are some of the top times from some of the fittest athletes on the planet…
Chris Spealler – 13:18
Jason Khalipa – 16:00
Julie Foucher – 17:18
Annie Thorisdottir – 15:07

Conditioning Class: WOD
EMOM 20
Minute 1: 12 Burpees
Minute 2: 250m/200m Row
Minute 3: 50 Double Unders
Minute 4: 250m/200m Row

Conditioning Class: Core
3 x 60 second isometric back extension hold
Work with a partner. Rest while partner works.
Adv: Add weight to back.

DISCUSSION 20 Comments

  1. Trevor Crean 12/04/2015 at 1:36 am

    WOD: 24:49 Rx

  2. lizowiz 04/10/2015 at 1:26 pm

    I think this is my first time doing this?? (at least RX)
    25:49 – thanks to everyone in the 11am class cheering me on to get through those burpees!

  3. Ryan Gould 04/10/2015 at 2:34 am

    30:23 Rx (a rainy mix of singles/dubs…somehow pumped out 5 DU’s in a row to finish the workout with a bang!)
    The burpees were slooooow

  4. Brian M. Maser 04/10/2015 at 1:59 am

    25:22 Rx+ (GHD back extensions)

  5. Trevor Crean 04/10/2015 at 1:23 am

    22:54 Rx.
    High volume body weight movements? Sign me up.

  6. Cash Lady 04/09/2015 at 1:57 pm

    26:42 RX
    KTE killed me!

  7. Alec 04/09/2015 at 1:45 pm

    19:33 Rx- did it all alone at 7:30 🙁 , but set a PR 🙂 ! Last time 22:24 Rx last August- giddyup!

    Burpees/wallballs are tough at the end

  8. Petra 04/09/2015 at 1:36 pm

    24:57 w/ 100 singles at the end. My calf and DUBs just don’t get along these days.

  9. melstec 04/09/2015 at 1:16 pm

    27:04 rx
    30:59 rx on 8/21/14
    31:15 lots of scaling on 12/4/13

    Totally surprised myself with a 4 minute improvement this morning! Been feeling dumpy and a lot less conditioned since last summer, but I guess it’s just mental after this long winter.

  10. Frawls 04/09/2015 at 12:31 pm

    24:40 Rx (w/ a little +) – apparently the guys were supposed to use a 20″, not a 24″ box. 5:30 didn’t get the memo (we are also still using the wrong cover sheets on our TPS reports). All you 5:30 guys that crushed your previous times, you did even better than you thought.

  11. Rob Hassell 04/09/2015 at 12:17 pm

    24:38 (30# WB); 25:38 Rx in 12/13

  12. Marc Piccuirro 04/09/2015 at 12:13 pm

    19:41 down from 22:04 in Dec ’13

  13. Mike Quigley 04/09/2015 at 11:50 am

    24:51 RX, down from 28:55 RX in December of ’13.
    burpees were by far the toughest for me.

  14. Eric M Bachman 04/09/2015 at 12:48 am

    My previous is 38:47 (6/14/2013) but it was not Rx. I want to do it Rx AND beat that time tomorrow.

    • Eric M Bachman 04/09/2015 at 2:53 pm

      04/09/2015 32:54 singles and doubles
      06/14/2013 38:47 scaled on multiple components