Brian M. on Pose Running:

Crossfit Wilmington - Workout Of the Day picture

Aaron T. sends his regards from the sandbox. 

Happy Hunting fellas.

Happy Birthday Dede! 

If I had known it was your b-day we would have changed it to the Filth Forty-one!!


WOD: "The 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


0 thoughts on “Posted: 7/29/2008

  1. maria says:

    Shawn -I didn't get a chance to thank you for all your help and encouragement this morning (and every other morning)I really appreciate all your help. Thanks to the rest of the AM crew too – Tracy, Rick, Steve I wouldn't want to spend my mornings with anyone else! Every one has their crossfit demons – I think I found mine!

  2. Shawn K says:

    Maria, no problem, it's just great to see you and the others push so hard and do so well on your first filthy! And to those who are wondering, yes, Pukie has already been seen lurking around the building this morning — he is angry… very very angry.

  3. Sensei says:

    Pukie visited me yesterday. He thought that he should pay me a visit due to the fact that I crushed his evil girlfriend Fran! Dang you pukie! dang you!

  4. Tracy says:

    As I was leaning over the trash can that Shawn oh so nicely bought over to me so I could pukie into it I thought self if you can do a Half Ironman get your arse moving and finish this WOD.

  5. Don says:

    Once again the early morning crew sets the bar extremely high…..Awesome job guys……pukie didn't visit the late morning crew….thank goodness

  6. Shawn K says:

    Thanks, but I have a feeling my time will be easily bested by several of the afternoon crew. I paused for air many times more than I would have preferred. If I had to guess, I'd say a few will come in under the 20min mark. What's cool about the pukes this morning is that they were actual pukes… not Steve's little gagging bit that we've grown so accustomed to. —– 🙂

  7. t. says:

    Steve just stopped by and he said something about how the morning crew eating at Cracker Barrel is almost discusting enough to make people puke.

  8. heaving steven says:

    yep thats right t shawn is trying to bring some of us down i guess cause our times are getting a little closer than he likes.