Dirty Thirty

An experimental variation on the "Filthy Fifty", 'cause I don't think jumping pullups can equate to burpees, no matter how many you do.

- 30 box jumps (24"/20")
- 30 pullups
- 30 kettlebell swings (24 kg/16 kg)
- 30 walking lunges
- 30 knees-to-elbows
- 30 push press (75#/55#)
- 30 back extensions
- 30 wallballs (20#/16#)
- 30 burpees
- 30 double-unders
for time

"Tabata Kettlebells"

Tabata Intervals (20 seconds work/10 seconds rest repeated 8 times) applied in turn to:
- Front squat
- Double clean-and-jerk
- Alternating floor press
- Alternating rows
- Two-handed swings
with a one-minute rotation break between exercises.

Women use 16 kg kettlebells.
Men under 200 lbs use 24 kg.
Men 200+ lbs use 32 kg.

Each exercise is scored by the weakest number of reps in each of the eight intervals. I.e. if my sets of Clean-and-Jerks equal 8, 7, 7, 6, 5, 4, 5, 5, then my score for that movement is 4.

"Push/Pull"

After a thorough warmup of progressively increasing weights, perform three rounds of:
- 3 bench press
- 3 deadlifts
for weight. There is no time component to this workout. Recommended rest time between sets is 3-5 minutes.

"Fran"

21-, 15-, and 9 reps each of:
- 95 lb thrusters
- pullups
for time

"Fran" Demo!

- 200 meter sandbag carry (75/50 lb)
- 20 kettlebell swings (24/16 kg)
- 200 meter sandbag carry
- 20 front squats (95/65 lbs)
- 200 meter sandbag carry
- 20 box jumps (24"/20")
- 200 meter sandbag carry
- 20 pushups

One time through for time

In case we're rained out, we'll skip the sandbags and just run through the 20-rep exercises 2x (no, we're not doing the 40-rep lunges again!)

Snatches 3-3-3-3-3

These are full Olympic snatches for weight - pull from the floor and catch in an overhead squat.

We're going to be covering this as part of the warmup (and you should feel pretty comfortable after as long as we've been DOING this as a warmup!), but you can also get some more instruction from Coach B himself here.

Rest Day

Movement-timed stations

Three stations completed for total points in five rounds:
- Plate Drags - 20 yards (25/10 lbs)
- Sandbag Cleans (75/50 lbs)
- Up-downs

Stations will be timed from the Plate Drags. Each rotation will be the time it takes for the person on Plate Drags to go 10 yards across the floor and back.

If there are fewer than 3 people in a workout, the rotation that does not have anyone doing the plate drag will be timed at 1 minute.

Scoring: 5 points for completion of each leg of the plate drag (so, 10 points for down-and-back), 1 point for each clean and each full up-down.

"Elizabeth"

21-, 15-, and 9 reps of:
- Cleans (135/85 lbs)
- Ring dips
For time

These are full squat cleans, rather than power cleans. You can see the CFHQ demo here.

Sprints

After a thorough warmup of walking and joint ROM, we'll be working on the form of sprints followed by a series of 10 - 15 sprints x 20, 30, or 40 meters (depending on level) at an interval of one run every 2 minutes.

If we get rained out (which will take more than a little sprinkling), we'll be subbing sled pulls inside.

"DEFYght Gone Bad" - 3 rounds

Death by Pullup

With a continuously running clock, perform one pullup the first minute, two the second, three the third, and so on until you cannot complete the prescribed number. Breaks between pullups are permitted, as long as the required number is completed within the minute. The score is the total number of completed pullups in the workout.

Scale the workout down by using enough assistance to allow approximately 8-12 pullups in a row while fresh. Scale the workout up by adding enough additional weight to limit continuous pullups to 8-12 repetitions while fresh.

Rest Day

"Helen" or "Eva"

"Helen":
- 400 meter run
- 21 Kettlebell swings (24 kg)
- 12 pullups
3 rounds for time

"Eva":
- 800 meter run
- 30 Kettlebell swings (32 kg)
- 30 pullups
5 rounds for time

If rain makes running a safety hazard, we'll be substituting jumping rope (200 jumps for each 400 meters).

"Helen" Demo!

Team Sled Drags

We're doing this one a little differently:
With a sled loaded to the prescribed weight, individuals will rotate through dragging the sled along a 20 meter course. Score will be based on total number of lengths each individual drags the sled, AND total number of lengths the team drags it in a 30 minute period.

Prescribed weight:
- Women: 100 lbs
- Men < 200 lbs: 125 lbs
- Men 200+ lbs: 150 lbs

Overhead squats 5-5-5-5-5
Lift demo
Safety notes

"Cindy"

Complete as many rounds in 20 minutes as you can of:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats

Tip for doing Cindy, or any other multi-movement WOD:
Move immediately from one exercise to the next with no rest. If you have to, rest in the middle of a set. We tend to take longer rest periods if we take them between exercises.

"Tabata Kettlebells"

Tabata Intervals (20 seconds work/10 seconds rest repeated 8 times) applied in turn to:
- Front squat
- Double clean-and-jerk
- Alternating floor press
- Alternating rows
- Two-handed swings
with a one-minute rotation break between exercises.

Women use 16 kg kettlebells.
Men under 200 lbs use 24 kg.
Men 200+ lbs use 32 kg.

Each exercise is scored by the weakest number of reps in each of the eight intervals. I.e. if my sets of Clean-and-Jerks equal 8, 7, 7, 6, 5, 4, 5, 5, then my score for that movement is 4.

"Annie"

Rest Day

Mount Bierstadt for time!

CrossFit Stations #2

With a continuously running clock, spend one minute at each station. Workout is for three rounds with one minute rest between rounds.

The clock does not stop or reset between stations. On call of "rotate", each person moves immediately to the next station in the sequence.

- Wallball (men: 20 lbs/women: 12 lbs)
- Pullups
- Slamball (20 lbs/12 lbs)
- Situps
- Box jumps (20"/16")

One point is given for each repetion, with continuous counting through the entire round. Score is the total number of points through the entire workout.

- 200 meter sandbag carry (75/50 lb)
- 20 kettlebell swings (24/16 kg)
- 200 meter sandbag carry
- 20 front squats (95/65 lbs)
- 200 meter sandbag carry
- 20 box jumps (24"/20")
- 200 meter sandbag carry
- 20 pushups

One time through for time

5 rounds for max reps of:
- Bodyweight bench press (barbell weight equal to your body weight)
- Pullups
There is no time component to this workout. Recommended rest time is 1-3 minutes between sets.

"Diane"

21-, 15-, and 9 reps of:
- Deadlifts (225/185)
- Handstand Pushups
For time

Rest Day

"Tabata Something Else"

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Pullup, Pushup, Situp, and Squat. Each exercise is scored by the number of reps in each of the eight intervals. The score is the total of the scores from the four stations.

Demo with Rob Miller is Here.

Clean and Jerk
3-3-3-3-3

We're doing Olympic Cleans and split jerks (as opposed to power cleans/push jerks)

Take a look at the Demo with Coach B and Sage.