Sean
Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
“Dirty 30”
For Time:
30 Box Jumps (24,20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53,35)
30 Front Squats (115,80)
30 Toes to Bar
30 Push Press (115,80)
30 Deadlifts (115,80)
30 Wall Balls (20,14)
30 Burpees
30 Double Unders
Option 2:
“Dirty 30”
For Time:
30 Box Jumps (24,20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53,35)
30 Front Squats (95,65)
30 Toes to Bar
30 Push Press (95,65)
30 Deadlifts (95,65)
30 Wall Balls (20,14)
30 Burpees
30 Double Unders
Option 3:
“Dirty 30”
For Time:
30 Box Jumps (20,12)
30 Jumping pull-ups
30 Kettlebell Swings (35,26)
30 Front Squats (75,50)
30 TKnees to 90 or toes to barbell
30 Push Press (75,50)
30 Deadlifts (75,50)
30 Wall Balls (14,10)
30 Burpees
60 Single Unders
Post WOD
Thorasic spine roll out 5 minutes.
CFS Brief:
Whole Life Challenge Starts January 20th. There is still time to join in!
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CFS is excited and proud to participate in the Fight For Air Climb at One Boston Place on February 3rd.
This challenge is 41 floors (789 steps)!
Join our team and let’s do this together. Pre-registration is open until January 30th and is $35. You may also register on the day of the event for $50.
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Dirty Thirty: 25:51 Pull Ups | 35#KBS | 65# FS,PP,DL | 10#WB | 60 Singles
A bit of a mental challenge this morning pushing through and trying to ignore the fire in my hamstrings. A great workout – just when you get tired of doing one movement…you get to move on to the next one 🙂
Dirty 30 : 21:08 Jumping chest to bar | knees 2 90 | 35# KBS | 65# FS, PP, DL | 14 # WB 8 ft target | 30 DU I finally got 18 in a row…that was exciting!!!! 🙂
Great job on your double unders, Jess! That’s awesome!
Today I made a rare appearance at the 9:30 class. It was fun to work out later – great energy today! But tomorrow, I hope to be back in the 5:30…
Dirty Thirty: 21:18 with lots of scales! (20 pull-ups / 20 T2B / 65# barbell / 10# wb / 60 singles)
Nice job on the workout and the dubs Jess!!
Glad to see you got this one in – it was a fun one! Nice job moving through it!! I could have used some of your ‘not so gentle cues’ to pick up the wall ball…
26:20
Step Up / PU / rx KB / 100 FS / RX t2b,PP,DL,WB,Burpee / 30 cal Bike
Not sure I would have had the energy to give you cues… I struggled myself through those! But I would have been thinking the “cues” right next to you (maybe with a few swears here and there 😜)!
Dirty 30:
23:39 (PU’s / #95)
25:11 rx
22:44 rx
21:55
#55 barbell, #26 Kettlebell