141020

The Dirty Thirty got some mixed reviews, some loved it, while some loathed it. Either way good job, and thanks CFHQ!

30 Box jumps, 30" box
30 Chest to bar pull-ups
30 Kettlebell swings, 2 pood
30 Walking lunges, 95 pounds
30 Knees to elbows
30 Push press, 95 pounds
30 Hip extensions, 25 pound plate
30 Wall ball shots, 11 foot target, 20/16
30 Burpees
30 Triple unders (*Doubles)

                    Box"     KB#     PP#     Hip ext#     Doubles?     Time
Dustin-          32"       53        75          25               Y            31:41
Matt-            30"       53        65          15               Y            31:20
Eric-             32"       53        75          25               Y            25:15
Todd McK-  30"      35        45          15               Y             26:42
Casey-         30"       70        95          25               Y             34:16
Sharon-        20"       35        35          15               Y             29:47
Teresa-        30"       44        65          25                Y            29:33
Caitlin-         24"       35        45          15               Y             23:15
Cayden-       24"      35         45          15               Y             22:00
Tommy-       30"      53         65          25               Y             34:56
Q-               30"       53         X           25               Y             29:18
Todd-          30"       70        95          25               Y             29:39

Great workout everyone! The motivation for CrossFit to introduce us to the Triple-under is now quite clear. EVERYBODY is getting their Doubles. That is AWESOME! Good job guys, and guess what? You will be getting Triples before you know it. They're the new Doubles.

We kept the Walking lunge and Push press loads the same, which meant one was manageable, the other not so much- just keep moving. Interesting that HQ would throw two new twists at us in one session. The Triples, AND an 11 foot WBS target? Really? Yes. Do more- be more.

Fortunately for us the Loaded hip extensions weren't new. We get those periodically in our warm-up. You're welcome. Everyone agreed that the Burpees were the tall glass of suck today. But we expect that of Burpees, and after a mile of them, 30 was nothing! The CFSF tried, true, and tested Burpee veterans motored right through. More good work.

Nobody said much about the CTB pull-ups. They are to Pull-ups what Triples are to Doubles. We don't cringe when we see CTB on the board, we just do them. That's the way it'll be for the Triples. The Triples were the only thing standing in the way of a few people getting this workout as prescribed. The only reconciliation can be learn those Triples!

www.trackmypr.com

Thanks very much for your help Casey, Sharon, and Teresa, and thanks for another great day of training and conditioning at CFSF.

On time, on target, NEVER quit.
CFSF