The Dirty Half Dozen

Test Your Fitness with the CrossFit Balance Dirty Half Dozen

Here at CrossFit Balance we have come up with “The Dirty Half Dozen” these are six workouts that are designed to test your overall fitness much like the CrossFit Open.

Periodically over the next few weeks we will program all six of the workouts and then a few months down the road you will periodically see these workouts come up again to track your progress. These workouts should be performed fresh, with the greatest intensity that you can attack the workouts with.

It is very important that with these six workouts you track your time to complete the workout and also how you decided to scale the workout. If you miss a day at the gym when these workouts are programed it is suggested that you try and perform the workouts on your own time to give yourself the same opportunity to track your progress as others. We are looking forward to seeing everyone’s progress over the next few months as we continue the quest for fitness.

1. “Lift and Breath”

Version A 

  • 30 back squats at 225/155
  • 2 mile run

Version B 

  • 30 back squats 155/105
  • 1 mile run

2. “Jumping Helen”

Version A

  • 3rds: 100du’s 21 kb swings 1.5/1pood 12 pullups

Version B

  • 3rds: 50du’s/100singles 21 kb swings 40/25lbs 12 ring rows

3.  CrossFit Games 2008

Version A

  • 5rds: 5deads 275/185# 10 burpees

Version B

  • 4rds: 5deads 205/145# 10 burpees

4. Clean and Press

Version A.

  • 21-15-9
  • Hang Squat clean 135/95#
  • HSPU

Version B.

  • Hang Squat clean 95/65#
  • Push-up

5. FB Chipper

Version A

  • 10muscle ups
  • 20 ohs 115/75
  • 30 cal row
  • 40 t2b
  • 50 deads 115/75
  • 60 box jumps 24/20
  • 70 wallballs 20/14

Version B

  • 10 pullups
  • 20 ohs 75/55
  • 30 cal row
  • 40 knee raises
  • 50 deadlifts 75/55
  • 60 box jumps/step ups “20
  • 70 wallballs 14/12

6. “ISARACE”

For Time: 

  • 15 snatches 15 clean and jerks Version a. 135/95