WOD Blog |
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| WOD Blog |
| Class Schedule |
| Benchmarks |
| Calendar |
WOD Blog
 | Thu, Jan 30 2020 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1317 days ago) |
Dirty Thirty Happy Belated bday Nate(Time) Warm up: 4 min bike or row 2 rounds: down: worlds greatest stretch 5 squats Back: inchworm w/ push up 5 push ups 10 PVC pass throughs 10 PVC around the world's Strenth/skill: set up for WOD do 3-5 reps of each movements Workout: For Time in 30 minutes 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lb) 30 Lunges 30 Knees-to-Elbows 30 Push Presses (45/35 lb) 30 Back Extensions 30 Wall Ball Shots (20/14 lb) 30 Burpees 30 Double-Unders Tips and Strategy: With the variety of movements and the relatively low volume in 'Dirty Thirty,' plan to go as unbroken as possible throughout the WOD. Knees-to-Elbows, for intermediate athletes, require slightly smaller sets (of 5's to 10's) compared to the other movements. The others should be done in large sets or unbroken. Rest only as you transition from one movement to the next.
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