Wednesday 18 May WOD


“Dirty Thirty”

30 Box Jumps @ 24/20
30 Jumping Pullups
30 Kettlebell Swings @ 35/18
30 Lungewalk steps
30 Knees-to-Elbow
30 Push Press @ 45/30lbs
30 Back Extensions (GHD)
30 Wall Balls @ 20/15lb
30 Burpees
30 Double Unders / 100 Single Unders


5k Run or row

Post your time to the comments.

Part two of the split, hit it hard!

DIRTY THIRTY: We will start two at a time in two minute intervals, so be ready when you’re next to start! First one to the GHD gets to use it, anyone else at the same station will do good mornings @ 45/35lbs.
Once you get to the wallballs, head outside and this is also where you will finish the workout… the jump rope will be waiting for you out there.

5K RUN: The course is just about 5K, and starts/stops at the bus stop next to lot 13 behind the Vince (the lot you will never park in unless you want to get booted). From there, head towards Bayshore Rd and get on the red running track. Take that south and you will see a sign that says “ID Card Issue” and make that right turn to head to the base gym (while running by the preschool/daycare place where the speed limit is real low), the road is Hangar Loop Drive. Go all the way through where that road curves, and turn around to go back the way you came. See the picture and link below for details:

5K map

*  *  *

17 May whiteboard

More pictures from the last two days on the picture page.

CrossFit HQ WOD:

Rest Day


This entry was posted in Gym shots, Misc, Pictures, Whiteboard, WOD. Bookmark the permalink.

6 Responses to Wednesday 18 May WOD

  1. Melissa says:

    I have been slacking on posting to the CFCC Paleo blog. Mainly bc I have been slacking on trying new recipes and who wants to read about the same old food.

    In the past, Andy and I kept a log for the new folks starting Paleo of what we were eating. It helped keep us accountable durin gthe first 30 days and gave people an idea of foods to eat.

    I’m now going to use the Paleo blog just to post new recipes that I have tried that were good enough to eat again and to share 🙂

    If you have any good Paleo recipes, send them my way and if you haven’t been to the CFCC Paleo blog, the link is on the right side of the site.

  2. Melissa says:

    I did a modified Dirty Thirty today b/c of my leg injury. Did 3 rounds of 10 of all of the exercises in 18 minutes something – need to see the board picture for the exact time.

    I subbed squats for lungewalks as lungewalks hurt my leg more.

  3. Andy says:

    5k row


    pr is 18:37, didn’t have it today. I’ve gotten faster on the short and fast rows, and a tad slower on the long distance which is fine with me.

  4. Rey says:

    Me – rowed 5k. 20:24
    Dan did the Dirty Thirty again. 15:something

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