"The Dirty 30" WOD (04.18.2009)

State of the Stable Report: The "Dirty Thirty" was a nice little Chipper WOD I felt would benefit our athlete's a little bit more because of my prior knowledge of the onslaught waiting for them on Sunday. A CrossFit "Chipper" style WOD is aptly named based on the task priority you are presented with: Haul a$$ straight through every movement listed and execute the prescribed number of repetitions before moving onto the next challenge. This isn't nearly as tough as the "Filthy 50", an official CrossFit Named Suck-fest, however, it was brutal enough to provide the mental and physical hardship we expect our athletes to persevere through daily. I looked at this WOD as an opportunity for everyone to come in, hit something hard and fast, work on occasionally neglected skills, and still keep fresh for the CrossFit Games Style WOD we have prepared for Sunday. As we see day in and day out there was an excellent performance standard established across the board, but Frank in particular crushed this little pearl of a WOD (well, once he figured out that Double-unders require a "jump"). Tomorrow will be phenomenal and I can't wait to see all our Savages tilling the fields of athletic potential.

"Dirty Thirty" WOD (04.18.2009)

Complete the following for time:

30 x Box Jumps (20'')

30 x L-sit Pull-ups

30 x KB Swings (16kg)

30 x Walking Lunges

30 x Knees-2-Elbows

30 x Shoulder Presses (45lbs)

30 x Abmat Sit-ups

30 x Burpees

30m Suicide Sprint

30 x Deadlift (65/95lbs)

30 x Double Unders

Scores

Mike L. 16:31

Kristie 17:17

Mike C. 15:14

Frank 12:45*

RJ 19:33

Joe 18:03

Jill 15:10