Dirty “Elements” Dozen

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The "Dirty Dozen" Elemental Exercises

500m Row
25 Ring Dips
25 Pullups
25 Knees-to-Elbows
25 Push Press
25 Deadlifts
25 Wall Ball
25 Kettlebell Swings
25 Box Jumps
25 Situps
25 Pushups
25 Slam Ball

Focus on form first, each exercise being performed at a weight and intensity appropriate to your level of training.

"Learn the mechanics of fundamental movements; establish a consistent
pattern of practicing these same movements, and, only then, ratchet up
the intensity of workouts incorporating these movements. "Mechanics,"
then "Consistency," and then "Intensity" – this is the key to effective
implementation of CrossFit programming." (www.crossfit.com)

Cory and Nick have joined us at CrossFit Flagstaff!  Today, they practiced many of the elemental exercises of our workouts, becoming familiar with the movements, and practicing form. 

Scalability is paramount in our CrossFit workouts in order to have individual progress and success.  Each of us have varied experience, fitness levels, and needs, but we all are able to participate together.  With this workout, some performed all 25 reps at high intensity and weight, others performed all the reps at a scaled weight, and still others performed less reps and focused on form rather than intensity.  Strong work, crew! 


  1. John Tuitele says:

    Scalability – you want scale-ability? Only fish require more scales than my workouts!!!

  2. Tara Paprocki says:

    Great Job Nick and Cory!!! Hope to see you guys again soon at CFF!!!
    And John…as always…you make me smile!! See ya on Tuesday night!

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