*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
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
Great job Alaina!
Fast!!
Great job Alaina! Crazy is right! Can’t wait for noon! lol
Really fast Alaina. 6 a.m. Class was really going full throttle this morning!
Nice work Alaina! Speedy!
Great time Alaina!
Nice, steady work Alaina. Good job!
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 🙂
Wow you ladies are setting the bar. Great time Kelly!
Wow awesome work, fast times this morning!
What a great time!!
So Fast! Good work!
Way to go Kelly!
Nice Kelly. Fast time! 😉
“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
I want to try this one again with my usual 7 pm energy! Tough when your not used to move at all before 8 am LOL
Good pace Annie! AM WODs are a little tougher, but they make you fitter/stronger all the same (maybe even more).
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
Nice job Heather.
“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!
Next time: 24″ box, 65# for both movements, 40-45# KBS (depending on shoulder)
Fast time Heather great job!!
Such strong and fast ladies at CFM! I’m getting excited for 5pm to come
Open Gym
Snatch
HS up to 110#
C&J
HS up to 145#
C&J PR Whoop! Waited a LONG time for that PR.
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!
Great time Laura!
Fast!
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!
Nice job Rx’ing that one! Wow!
Good job dear!! 🙂
Nice work Steph!
Nice job Steph! I’m always happy to WOD beside you..fun trying to keep up!
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….
You should’ve tried the triples directly after the doubles! Haha!
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?)
You mean filthier! 🙂
Great job Kevin!
Nice work Kevin, you were a machine today!
Thanks!
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!
Great job Mario!
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!
OH and thanks Amanda for the push on the heavier KB! Sorry I whined about it. I should just shut up and do it lol.
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!
Great job Maria….sooo strong!
Nice work Maria!
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.
Another strong gal! 🙂
You rock Amanda.
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!
Nice job Patrick!
Shout out to the nooner’s for cheering everyone on after they were done the wod!
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
Great time Steph!
“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!!
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!
Good job 🙂
So Fast wow nice job!
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.
You killed this WOD!! So speedy!
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!
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.
Great job Jackie!
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
So fast! Nice work 🙂
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. 😉
I knew you would do great on this WOD fast time!!
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
Nice Work Frank!!
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????
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!
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
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
Great Job on your DU’s Amy!! 🙂
Atta girl!!
“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
Awesome!
Thanks for the great coaching and encouragement, Mario! 🙂
Also, I may have left my rope at the gym. It has my name on one of the handles, if someone finds it. Sorry! 🙁
Good Job Robyn! This WOD is no joke… Happy you tackled this one!
Thanks, Steph! It was GREAT! 🙂
Love your post. Great job!
Great job Robyn – just awesome!!
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!!
Great Job Natacha!!
You always push hard Natacha.
Such a fun class!!
Deck of Death- Prep class
187 reps
Oh that’s a fun one – every shuffle is a new WOD adventure! 🙂 There’s even an app (more than one actually) for that. 🙂
Great Job Ellen! Great WOD!!
Great job Ellen! So happy to see you guys posting!
Wow, great score Ellen.
I would of loved to have done this one!
Great WOD in prep class – Deck of Death 🙂 158 reps, 62 of which were burpees 🙂
Woohoo!! Great job Christie!!
Yay burpees! Great job for posting!
Great Job Christie!!
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
WOD Rx as of AM classes.(wall balls were suppose to be 11′ posted as 10′)
29:49
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