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!

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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

WOD

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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