Friday Workout: Dirty 30

End-of-year Party

Put December 17th on your calendars for the End-of-year / Superlatives / Awards Party Extravaganza. This year we will be going to Kardinal Hall from 2-5pm.
We will announce the Nutrition Challenge winners and Awards for a variety of Superlatives. Superlatives include “Gym Comedian”, “Best Attendance”, “Most Improved Male/Female”, and many more!! Please bring your spouse/significant other/kids, and come out to celebrate the end of another great year at CrossFit Charlottesville!  RSVP on Facebook Here!


Our mock meet is this Saturday in the lower strength room!  All levels are welcome. If you are planning to participate, check out the event here for more info:  December Mock Meet
It starts at 830AM and will end around 1230/1PM


Level 1

20 Reps of Each For Time:

  • Kettlebell SDLHP
  • Thruster
  • Hang Power Clean
  • Ring Row
  • Push Ups (hands elevated)
  • V-Up
  • Box Jump (18/12)
  • Walking lunges (15/side)
  • Air Squats
  • Burpees

*Use dumbbells for thruster and hang power clean if needed

Level 2

“Dirty 30” (Original Rx Version):

30 Reps of Each for Time:

  • SDLHP (75# / 55#)
  • Thruster
  • Hang Power Clean
  • Pull-ups
  • Push Ups
  • Knees to Elbows
  • Box Jumps (24/20)
  • Walking lunges
  • Squats
  • Burpees

Compare to Here (over 5 years ago!).  Can sub Toes to Bar or some scaled variation for Knees to Elbows.

Level 3

“Dirty 30” Revamped:

30 Reps of Each for Time:

  • SDLHP (95/65#)
  • Thruster
  • Hang Power Clean
  • Pull-ups
  • Handstand Push-ups
  • Toes to Bar
  • Box Jumps (24/20)
  • Front Rack Lunges
  • Front Squats
  • Burpees

Long one today. Only consider doing L3 variation if you can Rx mostly every workout in the gym. Scale appropriately!  25 Minute Time Cap.

8 Comments on “Friday Workout: Dirty 30

  1. 22:20 with a story 😛
    Cut my knuckle opening a barbell before the WOD and the cut started to bleed again after the pull ups. Had to take a few minutes to redress the finger and came back to finish the WOD. Couldn’t really grip the pull up bar anymore so subbed V-Ups for the K2E and used a 20″ box because that’s what I do these days 😛

    Soooo… 30 reps of lots of things were done in honor of Scott’s birthday!

  2. 18:41 L3 (felt better than 5 years ago and haven’t really eaten paleo! Go me…I think?)

  3. 23:30 level 3 (except banded pull ups & abmat + 25 lb plate for HSPU)

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