Thursday, September 24th 2015


Today is one of our member's 50th birthday ! As a way to say "Happy Birthday", we've decided to do a slightly modified version of the well-loved WOD- "Filthy Fifty".

Skill- Go over all the movements for the WOD. Practice each and find your weights if you're scaling.

10 minutes

WOD- "Filthy Fiftieth" 

For time:

50 Box jump, 24/20"

50 Pull-ups

50 Kettlebell swings, 55/35 

Overhead Lunges (45/35# plate), 50 steps total

50 sit-ups

50 Push press, 45/35 #

50 hang snatches 75/55 #

50 Wall ball shots, 20/14# ball, 10'/9' target

50 Burpees

50 Double unders

Time cap: 45 minutes 

By the way, it's Ken. Happy Birthday !


Joe Fraser

Joe Fraser is co-owner and head programmer of Iron Strong Athletics LLC, home of Iron Crossfit North Brunswick. He is a Crossfit Level 1 Trainer, Crossfit Kids Certified and a NASM Certified Personal Trainer.