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  • Kat

Friday 10.05.24


"Filthy 50" or "Dirty 30"

For time:

50 Box Jumps (24/20")

50 Jumping Pull-ups

50 Kettlebell Swings (16/12kg)

50 Walking Lunges

50 Knees-to-elbows

50 Push Press (20/15kg)

50 Back Extensions

50 Wall Balls (9/6kg)

50 Burpees

50 Double Unders

*30 min time cap. If you aren't certain of finising, complete the 30 rep version.

Compare to 2/8/20

Jason: 19.04

Liz B: 21.25


See Fitness

Competitors Class:

A. Muscle Up Capacity

In 8 minutes:

Min 0 - 1: Max Unbroken Set

Min 3 - 8: AMRep in 5 minutes

*3 scores:

1. total unbroken (go for a true max)

2. total in 5 mins

3. total in 8 mins

**Unbroken set capped at 1 min

B. tttTD:

In Pairs: 8 Rounds for time (4 each)

15/12 Calorie Row

12 Power Snatch (43/29kg)

60 Double Unders

8 Burpee Box Jump over (24/20")

*Change partner after a full round is completed.


Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's programming, contact us at to be added to the private group or you can follow on our Beyond the Whiteboard track.

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