Dirty Thirty @CFD

30 Box step-ups (20")
30 Jumping pull-ups (16" box, low bar)
30 Back extensions (GHD)
30 Kettlebell swings, 16kg
Walking Lunge, 30 steps
30 hanging knee raises (not full ROM)
30 Push press, 40 pounds
30 Wall ball shots, 14 lb ball, 10' target (mostly)
30 Burpees (hands on parallettes)
90 single-unders

19:38

I was really worn out going into the wall balls - did them in 3 sets of 10. Burpees were in sets of 5 or 6. Uf da!

Filthy Fifty @CFD

50 Box jumps, 20"
50 Jumping pull-ups (16" box, low bar)
50 Kettlebell swings, 12kg
Walking Lunge, 50 steps
50 Knees to elbows (not full ROM... more just knee tucks)
50 Push press, 35 pounds
50 Back extensions (GHD)
50 Wall ball shots, 14#, 8' target
50 Burpees
50 Double-unders

Time: 26:30

Not bad! When I did this in May, I think my knees-to-elbows were better, and I used the 10' target on wall-balls, but I did 150 single-unders instead of the d-u's. I was about 4 minutes slower. When I did this in July, *just* home from China, I did Dirty 30 in about 18 minutes. I felt good about this WOD today!

Dirty Thirty @CFD

I didn't have the heart to do this as prescribed... I'm still really sore from Friday! It was still a heckuva workout. Glad I was able to string together a bunch of box jumps, and my last 15 double-unders were unbroken!

30 Box jump, 20 inch box
30 Jumping pull-ups (16" box, low bar)
30 Kettlebell swings, 12kg
Walking Lunge, 30 steps
30 Knees to elbows (not full ROM)
30 Push press, 35 pounds
30 Back extensions (GHD)
30 Wall ball shots, 14 lb ball, 10' target (mostly)
30 Burpees
30 single-unders

Time: 18:20

Filthy Fifty @CFD

50 Box jump, 20 inch box
50 Jumping pull-ups (16" box, low bar)
50 Kettlebell swings, 12kg
Walking Lunge, 50 steps
50 Knees to elbows (not full ROM)
50 Push press, 35 pounds
50 Back extensions (GHD)
50 Wall ball shots, 14 lb ball, 10' target (mostly)
50 Burpees
150 single-unders

Time: 30:55


Did about the same as last time (11-25-09). I was slower by 1:15, but I did 50 K-to-E's and full push-ups on the burpees, not knee push-ups. Last time I did double-unders though... I had a really hard time stringing box jumps together, and my legs felt weak in general. Uf da!

Filthy Fifty @CFD

W00t! I've been wanting to do this one for a while now.

50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 12kg
Walking Lunge, 50 steps
25 Knees to elbows (super weak)
50 Push press, 35 pounds
50 Back extensions (GHD)
50 Wall ball shots, 14 lb ball, 8' target
50 Burpees (20 full push-ups, 30 on knees)
50 Double unders (felt great!)

Time: 29:40

The biggest disappointment was the knees-to-elbows. I can't do one, so I did 25 floppy things... I need to work on those and pull-ups.