Its Dirty Thirty Time! Wednesday, 10-10-12


Its Dirty Thirty Time! Wednesday, 10-10-12

Today’s WOD is for Coach Rob-o as he is turning THIRTY tomorrow!!! Please come in and celebrate with the soon-to-be old guy birthday duder!!! 🙂

Rob-o’s 10 Layer Birthday Cake
As part of the warm up, we will do 30 burpees for time!
For time:
120ft Walking lunge
60 Push-ups
60 Double-unders
30 Knees to elbows
10 Rope climbs to 11′   (starting with knees on ground)
60 Box jumps  24″/20″
30 Overhead squats 65/45
30 L-pull-ups
60 Sit-ups
This is Monday’s Mainsite WOD except we added a little extra “spice” for Rob-o’s 30th (extra nasty-ness for coaches Bday workouts)  Hope you enjoy your birthday cake, duderman!
Here is a demo of this workout from our friends and phenomenal athletes, Matt Hathcock & Kevin Ogar, from CrossFit Unbroken.  CF Unbroken is also hosting a Team competition on October 20th at their facility which is a benefit for Breast Cancer Awareness.

4 Responses

  1. Holly

    Dirty Thirty – yeah boy! Happy Birthday Rob-o! Hope you have a great day. Thanks for bringing in lots laughter and fun to Alpine!