“Dirty Thirty or Filthy Fifty” 50/30 Box jumps @ 24” / 20” / 12” 50/30 Jumping pull-ups 50/30 American KBS@ 16K / 12K / 8K 50/30 Walking Lunge (total steps) 50/30 Knees to Elbows 50/30 Push press @ 45 lb / 35 lb / 15 lb 50/30 Super Mans 50/30 Wall balls @ 20lb/10ft, 14lb/9ft, 10lb/8ft 50/30 Burpees 50/30 Double unders *Time recorded *35:00 Cap *If you have completed a Dirty Thirty under 20 minutes perform as Filthy Fifty compare to September 22, 2016 *If you complete the Dirty Thirty in under 20 minutes you “graduate” to the “Filthy Fifty” the next time we do this workout.
“Ultimately, leadership is not about glorious crowning acts. It’s about keeping your team focused on a goal and motivated to do their best to achieve it, especially when the stakes are high and the consequences really matter. It is about laying the groundwork for others’ success, and then standing back and letting them shine.” – Chris Hadfield
A. As a team build to a max in the following complex: 1 Hang Power Snatch + 1 Squat Snatch + 1 OHS *combined team weight recorded B. For REPS FGB style 4 rounds 1:00 ring rows 1:00 hang power snatch 95/65/35 1:00 Double Unders 1:00 calorie row 1:00 rest
Join AIRROSTI at 11:00 am for an awesome mobility seminar!
Reserve your FREE spot HERE!
A. 18:00 EMOM Min 1 – 2 Squat Cleans @ AHAP Min 2 – 3-5 Weighted Ring Dips Min 3 – Rest Progression *all Sets within listed range on both movements *Clean weight recorded
B.Open WOD 13.4 7 minute AmRep (as many reps as possible) 3 clean and jerks @ 135 / 95 / 65 3 toes-to-bar 6 clean and jerks 6 toes-to-bar 9 clean and jerks 9 toes-to-bar 12 clean and jerks 12 toes-to-bar *Total reps recorded
A. Spend 8-15 minutes working on kipping drills focused on pull ups and/or bar muscle ups B. 17:00 AMRAP 800m Run
1:00 rest then max rounds: 12 bar facing burpees 10 front squats @ 135 / 85 / 55 Chest-to-bar pull-ups @ 8 / 6 / 6 Ring Rows *800 M Run time recorded *Total Rounds + reps recorded
January 28th || 10:00 am – 1:00 pm || Gymnastics Seminar with David Henderson
THIS SATURDAY – Airrosti Advanced Mobility Seminar
Join AIRROSTI’s Dr. Sarah Rachel for an interactive workshop where
you’ll learn specific exercises and techniques to help prevent pain and enhance
athletic performance. Through guided instruction, you’ll discover new ways
to strengthen and stretch, while improving mobility and stability. Plus, get
your pain and injury prevention questions answered by an Airrosti Provider.
Airrosti providers are experts at eliminating chronic pain and resolving most soft-tissue injuries, typically within 3 visits. Visit Airrosti.com for more info on Airrosti
or talk to your Health & Fitness Staff for more info on the session
A. 21:00 EMOM Min 1 – 1 Squat Cleans @ 95%+ Min 2 – 3-5 Strict Handstand Push-ups or progression Min 3 – Rest
*all Sets within listed range on both movements
B. 7:00 AMRAP 12 SA dumbbell hang power snatch @ 45-55 lb / 30 – 40 lb / 15 8 single arm dumbbell overhead squat (same as above) **Every time you put the dumbbell down, you have to suitcase carry it 40’ before your next set *Time recorded
Scaling Guide: – 4 – 7 rounds, about 1:20 per round. – Scale Up: 53/35lb kettlebell
10:00 AMRAP 5 Shoulder to OVHD @ 115 / 75 10 DL (Same) 15 Box Jumps @ 24/20 *partners alternate after full rounds
Rest 2:00
30 Burpees 30 Snatches @ 95/75 20 Burpees 20 Snatches @ 135/85 *split workup however you see fit.
Next Saturday (1/21) MOBILITY WORKSHOP
Join AIRROSTI’s Dr. Sarah Rachel for an interactive workshop where
you’ll learn specific exercises and techniques to help prevent pain and enhance
athletic performance. Through guided instruction, you’ll discover new ways
to strengthen and stretch, while improving mobility and stability. Plus, get
your pain and injury prevention questions answered by an Airrosti Provider.
Airrosti providers are experts at eliminating chronic pain and resolving most soft-tissue injuries, typically within 3 visits. Visit Airrosti.com for more info on Airrosti
or talk to your Health & Fitness Staff for more info on the session
B. 10:00 E202 Power Snatch x1x5 up to 80% C. 3 Rounds for Quality 400 M Run 80′ dumbbell suitcase carry (20′ out and back two times) @ 24K / 16K / 12K 10 left single arm kettlebell swings (same) 10 right single arm kettlebell swings (same) 10 goblet squats (same)
We’re looking for a handful of volunteers to help with the Iron Bromance competition! If you can help, shoot us an email to frontdesk@crossfitaustin.com so we can put you on the list! Good times will be had 🙂 Event Details
