The Filthy Fifty

Complete the following for time…
50 Box Jump (24)
50 Jumping Pull-ups
50 KB Swings (24)
50 Walking Lunge
50 Knees to Elbows
50 Push Press (45)
50 Back Extensions
50 Wallball (20)
50 Burpees
50 Double Unders

Wilmington Weightlifting Club

Flat Bench – 4 x 8
Dead Hang Pull Up – 4 x 8 (add weight if needed)
Dips – 4 x 8 (add weight if needed)
Y Raise – 3 x 10
Cuban press – 3 x 10


8 thoughts on “Filthy Fifty

  1. Patrick Artemisio says:

    This is the first workout I did at Crossfit Wilmington. I still remember my time from that day and all the members afterwards giving me words of encouragement.

    • Patrick Artemisio says:

      My time went from 48:17 to 31:09. That’s with recently having had two months off and just starting back this week. I think that shows how good the programming and trainers (including the ones that, unfortunate for us, have moved on) are at Crossfit Wilmington.

  2. Grace S. says:

    Not going to lie- extremely intimidating when I saw it on the board- but I LOVED it! The feeling after you do this one is a huge sense of accomplishment for sure 🙂

  3. Patrick Artemisio says:

    I tried to add another comment earlier. Apparently it didn’t work though, so here it is.

    My time went from 48:17 around eight months ago down to 31:09 today. That’s with me just starting back into it this week after having had around two months off. That improvement shows how effective the programming is at Crossfit Wilmington. Thanks to all the great instructors (including the ones that, unfortunately for us, have moved on.

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