Hip Opener Drill

Followed by…

Over-Under Drill

Followed by…

Three Sets:
5-7 Wall Ball Shots while focusing on your breathing
Rest 30 seconds

Followed by…

Assault Bike Dirty 30
Record your time for the Dirty 30


Five sets of:
Front Squat x 1.1.1
(rest 5-10 seconds between singles)
Rest as needed

Use the heaviest successful load from last week’s double.

For time:
50/35 Calories of Assault Bike (or Rowing)
50 Dumbbell Box Step-Overs (50/35 lb DBs)

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Logan Harris
Logan Harris
July 19, 2021 5:13 pm

Dirty 30: 7:49
A. 185,215,225,235,235
B. 8:42 with 20” box. Took a lash to the ego and decided to lower to 20” – box step-overs have been my ultimate nemesis and I need to work on form. Did some nice lateral step-overs on the 20” box and was able to get 5 sets of 10. Still work to do and I will go back to 24” when ready.
Echo bike: 2:45, remainder on step-overs.

Good first day back from vacation!

Blake Shealy
Blake Shealy
July 19, 2021 3:31 pm

Vacation workout in Savannah, GA:

1.1mile run @ 8:30 (to gym)

FS: 275, 280, 285, 290, 275 (10 sec rest, 5x, 1-1-1)
Didn’t have knee sleeves, shoes or belt. I got to do FS in running shoes, beltless. Fun…

50 cal row (2:30 @ 700m)
50x 20″ box step-overs w/ 50s
7:40 total

1.1mile run @ 8:46 (to hotel)

Last edited 8 days ago by Blake Shealy
Blake Shealy
Blake Shealy
July 19, 2021 5:49 pm
Reply to  Blake Shealy

Ugh, I just realized that I’ve been doing looking step-up & overs rather than laterals. Time to learn something new!

Javier Chagolla
Javier Chagolla
July 19, 2021 2:20 pm

Dirty 30: 10:27

A) 225 for all sets

B) 8:38 24’’ box Rx

Cris Holler
Cris Holler
July 19, 2021 1:16 pm

230 Across on FS
6:08 no Assaukt bike used assault air runner and 50s to a 20inch bench

Janelle Winston
Janelle Winston
July 19, 2021 12:46 pm

At home so no FS.

A. Dirty 30
8:13 – pull ups are killer. Did 15 strict and 15 ring rows.

B. 7:20 – stopped after 30 BSO because I thought I was done. Then remembered 50! Got back up and finished.



Candy Olkey
Candy Olkey
July 19, 2021 12:21 pm

Dirty Thirty – 9:17 (AB – 2:57)
***10s slower on AB but 12s faster over all
A. Front Squats 1.1.1 @ 135#
***only did 3 sets as FS and 2 sets as BS. My right shoulder is barking at me and the bar sitting in the FR position for so long was really aggravating it.

B. For Time – 8:44
35 Cal AB – 3:23
50 DB BSO – 35# DBs/ 20″ box – 14/11/9/8/8
***52s PR!

C. 2# shoulder rehab and rolling (and swimming if the thunder ever stops)

Anika Tipton
Anika Tipton
July 19, 2021 10:26 am

A. 135#/145/155/165/175
B. 6:50- step overs done on 20” box.

Candy Olkey
Candy Olkey
July 19, 2021 12:22 pm
Reply to  Anika Tipton

Holy Hell Anika you blazed through that metcon! Outstanding!

Anika Tipton
Anika Tipton
July 19, 2021 1:28 pm
Reply to  Candy Olkey

Thanks Candy! That’s funny, my right shoulder was bothering me on those FS too! Great job!

Chris Capozzi
Chris Capozzi
July 19, 2021 8:06 am

9:50 – scaled

2:36 row

50 BSO with 20” box and 40# dbs (sets of 5)

Zachary Davis
Zachary Davis
July 19, 2021 7:12 am

A. 5×3 front squats in garage and rack not set up yet so cleaned first rep of each set. 280 across

B. Wod was assault bike cals then step ups to a chair maybe 20″. Wore a weight vest and used 50’s.


Last edited 8 days ago by Zachary Davis
Candy Olkey
Candy Olkey
July 19, 2021 12:24 pm
Reply to  Zachary Davis

Great work Zachary! Props to you for cleaning up the far and then FS…I honestly fell way out of sorts doing that…just don’t feel like I’m “set” for squats after I clean the bar.

July 19, 2021 7:05 am

M 54 YO

Assault bike 30 with rower. 9.33

Front squat 195
Are you supposed to rack between the singles

35lbs and 18” box

Candy Olkey
Candy Olkey
July 19, 2021 12:26 pm
Reply to  Shan

Great work Shan…and no your not supposed to rack between singles (time under tension)…although I wanted to BADLY!

Blake Shealy
Blake Shealy
July 19, 2021 3:39 pm
Reply to  Candy Olkey

Are you sure? Workout calls them singles… If they were meant to be unbroken, wouldn’t that just be a 5×3?

Logan Harris
Logan Harris
July 19, 2021 4:41 pm
Reply to  Blake Shealy

I think you are supposed to re-rack for 5-10 secs in theses cluster type reps

Blake Shealy
Blake Shealy
July 19, 2021 6:39 pm
Reply to  Logan Harris

That’s what I thought/did👍 squat, rack, step back, re-squat

Andrea De Vries
Andrea De Vries
July 19, 2021 6:53 am

Dirty 30: 13’38” – back in March my time was 17’40”… I’m still in that stage where I’m making some really ego-boosting gains just with general strength improvement. 😂
Push-ups in sets of 10. Strict C2B pull-ups sets of 7/7/7/5/4. Learning to kip will create so much improvement I think!

Part A. Worked with 115lbs

Part B. 9’23”
2’33” on bike erg
step overs 35lb/hand on 20” box

Candy Olkey
Candy Olkey
July 19, 2021 12:28 pm

Damn Andrea…going for strict C2Bs in Dirty 30 and in HUGE sets..super impressive! That bike erg time is smokin fast…I’m so jealous!!

Andrea de Vries
Andrea de Vries
July 19, 2021 3:30 pm
Reply to  Candy Olkey

I come from a rock climbing background, so pull-ups and TTB are the two things I can bring to the table in CrossFit 😂 and for the bike erg time, I don’t think I’m anything special on the bike, so this makes me wonder even more about the accuracy of the cal counting feature of my bike. I’m excited to get a newer bike one day – this one is old, and I’ve had a suspicion for a while that it isn’t as accurate as it could be.