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Tuesday, November 30, 2010

2010 November 29
by bk

“Dirty Thirty”

For Time:
30 Double-Unders
30 Kettlebell Swings (53/35)
30 Wall Ball (20/10)
30 Box Jump (24″/19″)
30 SDHP (95/65)
30 Pullups
30 Med Ball Cleans (20/10)
30 Abmat Situps
30 Burpees
30 Double-Unders

Compare to 5/3/10

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CrossFit Integrity, Charleston, SC
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34 Responses leave one →
  1. Michael W. permalink
    November 30, 2010

    19:04 sub ring dips for pullups (PR)

  2. November 30, 2010

    Looking forward to this all day…..

  3. Amy permalink
    November 30, 2010

    15:28 Rx PR…not bad considering my pullups were slow thanks to my stigmata hands…I wish my stupid hands didn’t tear so easily. Oh well, when we did this last may, it took me 18:00 with a bb for pullups and singles for du’s…I’ll take it!

    Great job 6 am crew, especially beth and mendy for kicking my butt!

  4. Dragon permalink
    November 30, 2010

    Amy, if you pee on your hands after each training session. You’ll never rip again, GUARUNTEED!

  5. Denise permalink
    November 30, 2010

    You did great Amy!!!

    21:47/jumping pu…55 seconds slower than back in Feb. But…this time around I Rxd everything except pull ups, and last time I was using the green band, did singles & I stepped up on the box, so I am stoked!

    It was a great workout for my last day at CFI! I have so enjoyed working out at Integrity, the coaches & other athletes are awesome. It was so sweet that almost 20 people showed up to say good bye…or maybe they just showed up to workout 😉 Anyway, my husband (when he’s in town) will still be a regular. Thanks everybody for all the encouragement and pushes over the last year!!

    CrossFit Integrity, Charleston, SC

  6. Amy permalink
    November 30, 2010

    Dragon, if you don’t drop weights on glass tables, you’ll never break one again, GUARANTEED!!! 🙂

    Denise, come back and visit…great job on DU’s today!

  7. Mendy permalink
    November 30, 2010

    Good one today.. 14:59RX

  8. Dragon permalink
    November 30, 2010

    The weights were in my right hand, the glass table was on my left hand side. My foot witched, the table broke. It reminded me of the time I ate an entire footlong corn dog on a nude beach. I’ll never do that again! 🙂

  9. Amy permalink
    November 30, 2010

    Oh Dragon…bless your heart!

  10. James C. permalink
    November 30, 2010

    22:52 Blue Band Pull Ups.
    Been absent for a while. Glad to be back.

  11. Bridget permalink
    November 30, 2010

    Dragon, I think it’s time you retire that joke 🙂

  12. Dragon permalink
    November 30, 2010

    Bridget, you have better check yourself before you wreck yousrelf!

  13. Tasha permalink
    November 30, 2010

    This was my second day and I have to mention that I appreciate the comradery overwhelming support shown by everyone.

  14. Greg S permalink
    November 30, 2010

    24:35 rxd

  15. Firebreather permalink
    November 30, 2010

    14:11Rx PR. I could have gone faster, but I suck. Thanks for the encouragement, guys. Even when I’m pointing and yelling back at you, I’m doing it with love.

    I also agree with Bridge, Dragon. It’s time to let that joke go.

  16. November 30, 2010


  17. Bridget permalink
    November 30, 2010

    20:14RX! PR! Last time I did this, in May, I did 23:56 using the gb.

    But I’m most excited because this was my FIRST WORKOUT RXing PULLUPS!!!
    (They took me forever but it was worth it) 🙂

  18. Pat permalink
    November 30, 2010

    13:09 Rx

    Good working Bridget

    Amy. Im with Dragon on this one. Ive been peeing on my hands regularly and havent had problems with them tearing since I started

  19. Amy permalink
    November 30, 2010

    Pat…I guess that explains a lot about you and Dragon…I’ll consider it…

  20. Alissa permalink
    November 30, 2010

    20 something, scaled. But I scaled less and did it faster than last time. For me, that’s enough.

  21. Nick Grothe permalink
    November 30, 2010


  22. Kurtis permalink
    November 30, 2010

    26:33 – gb on pullups. gotta start somewhere.

  23. November 30, 2010

    24:09 Rx

    Amy – I have found my hands tear less if I stay off the tape and just grip the metal. Or you could just pee on your hands!

  24. November 30, 2010

    Great job by everyone today!…. congrats to Bridget for Rx-ing a WOD with pullups for the first time!

    Also, I commend everyone who keeps track of their time, scores, etc… whether it would be as a comment on this website, in a log-book, or wherever…. Great job! and keep up to good work! For those who have yet to start keeping a log, it is HIGHLY recommended so your can track your progress… as you will be amazed of your accomplishments over the course of time… just ask those who do!

    Bench press and dumbbell incline bench press work…

    D30: 11:13 Rx (PR)…

    i’ve already scheduled a rematch with myself on Dirty 30… for this Thursday during the open gym hours…

    CrossFit Integrity, Charleston, SC

  25. Matt E permalink
    November 30, 2010

    First time back to CFI in about a month!

    D30 kicked my butt and i am definitely feeling it still

    23 something was my time, but looking forward to becoming a regular again!

  26. Khoung permalink
    November 30, 2010

    20:22 Rx

  27. Cari Anderson permalink
    December 1, 2010

    22:22, RX I think
    I used Evaline’s method of pull ups…no band but not sure it’s RX

  28. Nik S permalink
    December 1, 2010

    Dirty thirty in 30 flat…… wasn’t purty. -_-

  29. December 1, 2010

    17:04 Rx (PR by 1:34min)

  30. December 1, 2010

    Cari,if you don’t jump,it is Rx. I pause before I pulled so there is no question.

  31. Jon S permalink
    December 1, 2010

    27:53 – Single JRs
    Lost a lot of steam on the Medicine Ball Cleans, even though they were really easy.

    Lost steam on the burpees. Thank you Nigel for the ‘burpee form’ demo, as I have been doing them wrong and coming up on my toes.

  32. Ryan M permalink
    December 1, 2010

    18:15 Rx

  33. Derrick permalink
    December 1, 2010

    21:25Rx PR! BJ’s and med ball cleans slowed me down! Previous time was 23:44Rx

    CrossFit Integrity, Charleston SC

  34. Eddie permalink
    December 2, 2010

    13:59 Rx

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