The Dirty Ones

Today's WOD:

The Dirty Ones

  

50 Burpee Tuck Jump

50 Chin-ups

50 Step-ups 24/16kg 20" Box

50 Kettlebell Twist 24/16kg

50 One-arm Kettlebell Swing 24/16kg Alternate Arm

50 Kettlebell Power Swing  24/16kg

50 Steps Farmers Walk 32/24 KB

50 Burpee Long Jump

  

For time.

Warm-up:

Run 2 Laps

Samson Stretch

Air Squat x10

MOD:

One-arm Kettlebell Swing

Kettlebell Power Swing

Post-WOD:

Roll & Stretch

CFTally Athlete Results:

Ashleigh 47:05 Scaled

Melissa 44:53 Scaled

Shawn 54:10 Scaled

David C. 39:15

Kim 30:18 Scaled

Cindy 34:37 Scaled

Trey G. 30:39

Anthony 32:30

Brian 50:51

Johnson 44:30

Chris 42:30 Scaled

Shaun 40:15

Liz 42:46

Kelly B. 21:44 Scaled

Amanda C. 37:30

Trey C. 35:33

Terri 40:00

Isabella 42:43 Scaled

Lizzie 40:29 Scaled

Amanda U. 42:07 Scaled

Jonathan 46:10 Scaled

Anthony B. 43:48 Scaled

Keith 41:10

Sahil 38:15 Scaled

Rick 36:50

 Our morning people wake to the wod. What more can you say?

It looks like Anthony is threatening to take off!

Chin-ups are not pull-ups, are they guys?

Liz getting her usual air!

Step-ups seem easy.

Maybe they are easy? That would be wrong.

Good friends, good dogs and hard wods make great friendships.

16 What?

What the heck is this beast? A Reverse Hyper!

Today's WOD:

16 Burpee Long Jumps

16 Deadlifts  225/155 lbs

16 Handstand Push-ups

16 Chest-to-bar Pull-ups

16 Muscle-ups

16 Turkish Getup (8 each arm) 16/12kg

16 Pistols (8 ea. leg)

16 GHD Sit-ups (32 Abmat)

16 Feet-to-bar

16 Push-up to Row 45/25 lbs DB

  

For time.

Warm-up:

1. Samson Stretch
2. Overhead Squat 
3. Sit-up
4. Hip/Back Extension
5. Ring Dip
6. Underhand Deadlift 65 lbs
7. Burgener Warm-up

3 rounds of 10-15 reps.

MOD:

 All elements of the WOD.

  

Post-WOD:

Roll & Stretch

Morning Crew Results:

Sal 29:55 Scaled.

Bill B. 29:56 Scaled.

John 25:12

Chad 25:44 Scaled.

Suzanne 27:04 Scaled.

Meagan 30:57 Scaled.

David C 22:31 Scaled.

Jose 30:33 Scaled.

Bill L 28:40 Scaled.

Michael N 31:01 Scaled.

Kim 17:53 Scaled.

Kathy 20:20 Scaled.

Becky 20:55 Scaled.

Liz 26:05 Scaled.

Terri 26:57 Scaled.

Afternoon Crew Results:

Teresa 26:57 Scaled.

Tyler 27:06 Scaled.

Ali 28:10 Scaled.

Amber 26:58 Scaled.

Kelly B 38:10 Scaled.

Allen 28:17 Scaled.

Preston 31:04 Scaled.

Brian 25:54 Scaled.

Trey 23:39 Scaled.

Catherine 29:00 Scaled.

Michael M 19:30 Scaled.