Need a date night?

10
Nov

Need a date night?

*There will be one class tomorrow at 1pm. Come prepared for a Hero WOD. 

If you’re looking for a fun date, come check out the latest Hairy Tease production “Bedtime Stories”. It’s a play I’m acting in that will leave you in stitches. Shows start on Thursday and run through to Sunday. Tickets can be purchased at any of the outlets on the poster below. Hope to see many of you there!

Warm-up with the movements before the WOD starts.

“Filthier 30’s”

30 box jumps (30/24″)
30 chest-to-bar pull-ups
30 kettlebell swings (70/50#)
30 lunges (95/65#)
30 knees-to-elbows
30 push presses (95/65#)
30 good mornings (25/10# plate)
30 wall ball shots (20/14# @ 11ft target)
30 burpees
30 triple-unders (90 Doubles/180 Singles)

*30 min cap

Bedtime Stories - Draft 1

100 Responses

  1. Alaina

    Mob. and 10 reps of each of the WOD movements
    WOD: Filthier 30’s
    30 box jumps 20″
    30 ring rows
    30 KBS #40
    30 lunges #55
    30 v snaps
    30 push presses #55
    30 Good AMs #10
    30 wall balls #14 at 9′
    30 burpees
    180 singles
    WOW!! Crazy WOD this morning!! Great job gang 🙂
    oh yeah, time: 20:57

  2. Kelly B

    Mobility
    WU x 1
    10 reps of each of the WOD movements

    WOD: “Filthier 30’s”

    30 box jumps 20″
    30 chest-to-bar pull-ups (ring rows)
    30 kettlebell swings @35#
    30 lunges @55#
    30 knees-to-elbows (v-snaps)
    30 push presses @55#
    30 good mornings (10# plate)
    30 wall ball shots (14# @ 9.5ft target)
    30 burpees
    30 triple-unders (180 Singles)

    Time: 20:41

    Great work guys! Thank Mario 🙂

  3. Annie

    “Filthier 30’s”

    30 box jumps (20″)
    30 ring rows
    30 kettlebell swings (25# )
    30 lunges (40#)
    30 situps
    30 push presses (40#)
    30 good mornings (25/10# plate)
    30 wall ball shots (6# @ 10ft target)
    30 burpees
    30 triple-unders (80 Singles)

    *30 min cap

    23:44

  4. WU B x 2
    10 reps of each movement (except push press)

    Filthier 30’s scaled

    30 box jumps 20″
    30 ring rows
    30 Kbs 45#
    30 lunges 55#
    30 v-snaps
    30 push presses 55#
    30 good a.m.s 10#
    30 wallballs 14#, 10’+
    30 burpees
    90 du’s

    Time 25:06

    Lunges were the limiting factor, slow and only 55# so push presses were also only 55# when I could have done more. Loved the good a.m.s, just flew through them (we’ll see what I’m saying tomorrow

  5. Heather Colleen

    “Filthier 30’s”

    30 box jumps 20″
    30 ring rows
    30 kettlebell swings 35#
    30 lunges 55#
    30 knees-to-elbows (Did 4, then had to switch to sit-ups. Stupid shoulder.)
    30 push presses 55#
    30 good mornings 10# plate
    30 wall ball shots 14#
    30 burpees
    90 DUs

    Time: 22:14

    What a way to start a week! Wheee!

    Thanks, Mario!

  6. Laura

    Mobility
    WU x 1
    10 reps of each of the WOD movements

    WOD: “Filthier 30’s”

    30 box jumps 18″
    30 chest-to-bar pull-ups (ring rows)
    30 kettlebell swings @35#
    30 lunges @35#
    30 knees-to-elbows (knee tucks)
    30 push presses @35#
    30 good mornings (10# plate)
    30 wall ball shots (med ball squats to protect my sore wrist)
    30 burpees
    30 triple-unders (180 Singles)

    Time: 19:33

    I was really tired and unmotivated when I arrived this morning, but so glad I went anyway because I felt great when I finished!

    Thanks Mario!

  7. Mobility
    WUx1 + 10 Reps of each movement in WOD

    WOD:“Filthier 30’s”

    30 box jumps 24″
    30 chest-to-bar pull-ups
    30 kettlebell swings 50# (Thanks Amanda for the push to try 50#)
    30 lunges 65#
    30 knees-to-elbows
    30 push presses 65#
    30 good mornings 10# plate
    30 wall ball shots 14# @ 11ft target
    30 burpees
    30 triple-unders

    *30 min cap

    Time: 27:10 Rx

    Great Class Blake Thanks!

  8. Shane Hayes

    Mobility and Wu x 1
    Wu with 10 of each movement
    Wod 23:09 no rx du’s instead of triples.
    I wish I would have tried the triples, as Mario had pointed out at the end I had a good 10 minutes to do them. Next time yell at me Mario….

  9. Kevin

    This WAS filthy!

    30 box jumps (most rebounds)
    30 chest-to-bar pull-ups (10-8-7-3-2)
    30 kettlebell swings (15-10-5)
    30 lunges (15-10-5)
    30 knees-to-elbows (10-8-5-1’s)
    30 push presses (12-10-8)
    30 good mornings (unbroken)
    30 wall ball shots (11ft target 15-10-5)
    30 burpees (sets of 5)
    30 triple-unders (all singles)

    Rx’d in 22:59

    Found the KBS the toughest. PP were tough too. Liked the different version of the 50’s (which will probably be coming up soon, eh?)

  10. Mob + WUx1

    Back Squat WU – 45×10, 95×5, 135×5, 185×3

    Back Squat
    4-4-4-3-3-2-2-2 reps
    250-255-265-275-285-290-300-305#

    Shoulder Press WU – 45×10

    Shoulder Press
    8-8-8-8 reps
    85-95-105-115#

    Clean & Jerk WU
    – PC&J (3+3) 115-135#
    – C&J (2+2) 135#

    Clean & Jerk
    4-4-4-3-3-2-2-2 reps
    150-155-160-165-170-175-180-185#

    Recovery Row 2K = 11:13

    ———————————

    WOD Rx = 28:39

    Breakdown for future-self:
    – BJs slow singles (good), C2B 10-6-6-4-4 (lil hard), KBS 6x5s (felt heavy), Lunges 3x10s (felt decent, 2×15 next time), K2E same as C2B (couldve gone faster), PPress 3×10 (gassing but quick), Good AM (2×15, pure recovery bliss), WB 6×5 (quick breaks, was afraid of them try at least 5x6reps next time), Burpees 3×10 (very paced), Trips… was doing T-S-S-T-S-S-T… with whatever energy I had left..

    Wasn’t going to do a WOD, glad I got convinced to join, even though I was already taxed. I FINALLY managed to pace a chipper properly. Thanks Blake, fun class!

  11. SO filthy! I need a shower

    WOD:“Filthier 30’s”

    30 box jumps 24″
    30 chest-to-bar pull-ups
    30 kettlebell swings 50#
    30 lunges 65#
    30 knees-to-elbows
    30 push presses 65#
    30 good mornings 10# plate (so happy to see you come around!)
    30 wall ball shots 14# @ 11ft target (fell short on quite a few reps until I switched to the rubber ball)
    30 burpees (breath of fresh air!)
    30 triple-unders (scaled 90 DUs)

    *30 min cap

    Time: 28:13

    Thanks Blake! Another great nooner!

      1. Amanda

        Your whining doesn’t bother me because I know I’m going to win. 😉

        I wished I had forced it on you sooner after I saw you swing it – your KB technique has improved a lot recently! Solid!

  12. Amanda

    Weights were RX but wall balls were only to the 10′ mark. I tried but was getting too frustrated with my no reps. I had done 24 burpees at the time cap.

    I didn’t pace my C2B or KB swings well it wrecked me for the rest of the wod. Mostly my pride took a beating on this one.

  13. Patrick Arseneau

    WUx1

    10 reps for each of the WOD movements (only made it to the good mornings haha)

    30 box jumps (30/24″)
    30 chest-to-bar pull-ups
    30 kettlebell swings (50#)
    30 lunges (95/65#)
    30 knees-to-elbows
    30 push presses (95/65#)
    30 good mornings (25/10# plate)
    30 wall ball shots (20# @ 10ft target)
    30 burpees
    90 Double Unders

    Time: 24:14 (I think)

    What a workout!

  14. Steph H

    Mob/WU x1 & several of wod movements to try out

    WOD……Filthier 30’s
    30 box jump(18)
    30 chest2bar (jump up)
    30 kbs (#30)
    30 lunges (no weight/pad under left knee)
    30 knee 2 elbow
    30 push press (#55)
    30 good am (#10)
    30 wall ball (air squat)
    30 burpees
    30 triple under (180 singles)

    Time: 23.06

  15. “Filthier 30’s”

    30 box jumps @ 20″
    30 chest-to-bar pull-ups scaled to Ring Rows
    30 kettlebell swings @ 70#
    30 lunges @ 95#
    30 knees-to-elbows scaled to ab mat sit ups
    30 push presses @ 95#
    30 good mornings w/ 25# plate
    30 wall ball shots w/ 20# @ 11ft target
    30 burpees
    30 triple-unders scaled to 180 Singles

    Time – 29:25

    Thanks for the class Steph!!

  16. 30 box jumps (30/24″) 20
    30 chest-to-bar pull-ups. Jumping
    30 kettlebell swings (70/50#) 40#
    30 lunges (95/65#) 55#
    30 knees-to-elbows. Knee tucks
    30 push presses (95/65#). 55
    30 good mornings (25/10# plate)
    30 wall ball shots (20/14# @ 11ft target) 10#
    30 burpees
    30 triple-unders (90 Doubles/180 Singles). Singles

    22:07

    Man… First time with 40# KBS and knee tucks. I felt every rep of this WOD! Great job 5pm! Nice WODing with ya Mel!

  17. WOD: “Filthier 30’s”

    30 box jumps (12″+ 10# plate)
    30 ring rows
    30 kettlebell swings (25#)
    30 lunges
    30 situps
    30 push presses (35#)
    30 good mornings (10# plate)
    30 wall ball shots (6#)
    30 burpees
    180 Singles

    *30 min cap
    Time: 20:29

    Cashout: 15 Mackenzie pushups & 800m run.

  18. Mobility
    WU x1

    WOD: Filthier 30’s
    30 box jumps 20″
    30 ring rows
    30 KBS 40#
    30 lunges 40# kettle bell
    30 sit-ups
    30 push press 65#
    30 good mornings 10# plate
    30 wall balls 10# 10′
    30 Burpees
    180 singles

    28:42

    That was tough but good. Great job everyone!

  19. WU × 1
    10 Reps of each of the WOD movements

    WOD: 21:46

    30 Box Jumps 20″ (step ups)
    30 KBS @ 30
    30 Lunges @ 35
    30 Situps
    30 Push Press @ 35
    30 Good Mornings with 10 lb plate
    30 Wallballs @ 8 lb
    30 Burpees
    180 Skips

    Cashout: 15 MacKenzie Pushups

    What a Monday! Great job everyone.

  20. mob wux1
    +10 of each move in the WOD
    WOD Filthier 30 s
    30 box jump (20 in walk on)
    30 C2B ( ring row)
    30 KB swing 53#
    30 lunges 65#
    30 knee to elbow
    30 push press 65#
    30 good AM 25#
    30 wall ball 16#
    30 burpees ( no jumping)
    30 triple under( 180 single)
    time 19:32

  21. Melanie

    Mobility + WUx 1 + 10 reps of each of the WOD movements

    WOD: Filthier 30’s

    30 box jumps 20″
    30 jumping pull ups
    30 KBS #40
    30 lunges #65
    30 situps
    30 push presses #65
    30 Good AMs #10
    30 wallballs #12/ 9′
    30 burpees
    90 DU’s

    23:54

    Thanks for the push Vanessa! Sorry I couldn’t join you on the knee tucks. 😉

  22. Frankie

    wux1
    mob

    WOD:“Filthier 30’s”

    30 box jumps 30″
    30 chest-to-bar pull-ups
    30 kettlebell swings 53#
    30 lunges 95#
    30 knees-to-elbows
    30 push presses 95#
    30 good mornings 25# plate
    30 wall ball shots 20# @ 11ft target
    30 burpees
    30 triple-unders (scaled to 180 singles)

    Time: 27:30

  23. Terri-Lynn

    WU x1

    WOD: Filthier 30’s
    30 box jumps 24″
    30 ring rows
    30 KBS 35#
    30 lunges 35#
    30 knee tucks (most were knees to elbows)
    30 push press 35#
    30 good mornings 10# plate
    30 wall balls 8# 11′
    30 Burpees
    10 doubles and 160 singles,

    24:09

    Couldn’t string the doubles together during the WOD go frustrated after several attempts so switched to singles. Immediately after finishing the WOD, I grabbed the rope and tried doubles again and got 21, 19, and 18. Why oh Why can’t I seem to do that when it counts????

    1. Amanda

      You can do them when it doesn’t count cause you’re not winded and frustrated. The key to doing them in a wod will be to take a few extra seconds before you start them to re-focus and relax. You’ll get them next time!

    2. Heather S

      DU’s are evil! But for what it’s worth they go better when I focus on a spot on the wall and keep my hands forward enough so I can see them in my peripheral vision. It helps distract me so I’m not tensing my arms which shortens the rope, and keeps my head up which seems to help as well. I actually do better when I’m too tired to tense up! Keep trying them in wods. Doing singles in the wods will help you get better at singles – doing doubles in the wod….well you know the drill

  24. Amy Hogan

    Mobility
    WU x 1
    10 reps of each of the WOD movements

    WOD: “Filthier 30’s”

    30 box jumps 24″
    30 chest-to-bar pull-ups (pullups)
    30 kettlebell swings @35#
    30 lunges @55#
    30 knees-to-elbows
    30 push presses @55#
    30 good mornings (10# plate)
    30 wall ball shots (14# @ 11ft target)
    30 burpees
    30 triple-unders (90 doubles)

    Time: 28:28

  25. Robyn

    “Filthier 30’s” –> I did “20s”…so what’s that…”Terrible-er 20s”?!

    20 box jumps @ 12″ … one day it will be more than 12″, but right now the fear is too strong
    20 ring rows
    20 KBS @ 25#
    20 lunges … no weight….unlike the fear, the core is NOT strong in this one…
    20 sit ups
    20 push presses @ 35#
    20 good mornings w/10# plate
    20 WB shots @ 4#….tried for the 11′ mark but most were at 10′
    20 burpees … No. Just…NO.
    120 singles (in 6 sets of 20) … after 80 of them, this was when I almost puked, but fought it and did the rest of the skips

    Didn’t have energy for the cash-out. Did enjoy hugging the ground for a few minutes, however.

    This all sounds like a lot of complaining, but WOW! Felt accomplished when that was over! 🙂

    Time = 28:09

  26. Wod scaled with
    20″ box jumps
    35# kbs
    Lunges and pp 45#
    WB 14# @ 10″
    90 painfully slow DUs

    26:41

    Could have gone a little heavier all around but still got a great workout (and cheers for finishing last… Only @ crossfit!!!)

    Merci Mario!!

  27. Jen C

    Mob + Wup x 1 + 10 of each WOD movement (go light on these)

    WOD: Filthier 30s
    30 Box Jumps @ 24 inch
    30 C2B – got 5 C2B and rest were kippied pullups
    30 KBS @ 35lbs – these were rough
    30 Lunges @ 45lbs – slow going
    30 K2E – still slow going
    30 Push Press @ 45lb – felt light/good
    30 Good Morning with 10lb plate – air – yes please
    30 Wallballs – 1st 2 tosses @ 12lbs, rest at 10lbs – 11 feet
    30 Burpees
    90 doubles

    Time = 25:12

    Great class and great coaching as always Mario 🙂 Merci

  28. Elba

    Mobility
    WU x 1
    10 reps of each of the WOD movements

    WOD: “Filthier 30’s”

    30 step ups 18″
    30 chest-to-bar pull-ups (ring rows)
    30 kettlebell swings @30#
    30 lunges @45lbs
    30 knees-to-elbows (high knees)
    30 push presses @45#
    30 good mornings (10# plate)
    30 wall ball shots (8# @ 11ft target)
    30 down ups
    30 triple-unders (180 Singles)

    Time: 20:35

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