''Dirty Thirty III.'' (05.19.2010)

Warm-up Drills (05.19.2010)
Row 500m
2 Rounds of
9 x Thrusters (45lbs)
9 x Sumo Deadlift High Pull (45lbs)
12 x Abmat Sit-ups
Hip Mobility Complex

''Dirty Thirty III.'' (05.19.2010)
30 x Double-Unders
30 x Pull-ups
30 x Ring Dips
30 x GHD Sit-ups
30 x Wallball (20/14lbs)
30 x KB Swings (32/24kg)
30 x Box Jumps (24/20'')
30 x Medicine Ball Cleans (20/14lbs)
30 x Knees-2-Elbows
30 x Clapping Push-ups
30 x Walking Lunges (alt.legs)

Post times to comments.

Skill Development (05.19.2010)
Ring Support x Max Time
Rest as needed
L-sit on Rings using as few rounds as possible to accumulate twice the amount of time scored during the ring support effort.
Scale the L-sit to your current skill level, if possible strive to turn out and push hips forward, holding a tight midline. The further your hips drift back the easier the movement becomes.

Post details and resulting times/number of efforts to comments.

CrossFit Endurance Rest Day (05.19.2010)


Anonymous said...

Dirty Thirty III 26:29


Anonymous said...

Troy look forward to having you back Friday so you can see the rest of the members here who show their dedication and sacrifice on a daily basis in the wods here at CFNH, without going on vacation cruises.


Anonymous said...



Anonymous said...

26:59 - single unders & 1.5 pood


Anonymous said...

23:40 (i think) rx'd (hate kb)

Mike L.

Anonymous said...

Rock n Race to benefit the Payson Cancer Center,
just did my first 3k EVER and my time was 25:39 and did it without stopping.


Anonymous said...

24:58 rx'd 24kg KB swings
got 12 double unders back to back. new record


Anonymous said...

16:22 abmat sit-ups, the rest as rx'd


19:51 1.5 pood, the rest as rx'd


Anonymous said...

Mainsite's WOD for Thursday somewhat resembles Valhalla. Interesting...

Peter said...

SUx4; Ring dip with blue band; 14# WB; 16kg KB


Anonymous said...

Dirty Thirty III.