Tag Archives: Ring Dips

Kettlebell Swings, Dips, Thrusters and Pullups then Row

By | | , , , , ,
Comments Off on Kettlebell Swings, Dips, Thrusters and Pullups then Row

5 rounds

Then for time for time

  • 100 x Kettlebell Swings @ 24kg
  • EMOM stop and do 5 x Ring Dips

Then for time

  • 100 x Sandbag Thursters @ 30lbs
  • EMOM stop and do 3 x Strict Pullups

Results: Used 3kg ball between feet for the Knee Raises. Metcon with KBS 3:57. Metcon with Thrusters 5:45.

Christmas Workout

By | | , , , ,
1 Comment

Took this right from Crossfit Invictus’ December 23 WOD.

Warm up with 3 sets of the following Barbell Complex

  • 3 x Romanian Deadlift
  • 3 x Bentover Row
  • 3 x Muscle Cleans
  • 3 x Thrusters
  • 3 x Front Rack Reverse Lunges

Then for time, 12 Days of Christmas WOD

  • 25 x Double Unders
  • 2 x Power Clean @ 95lbs
  • 3 x Ring Dips
  • 4 x Dumbbell Ground to Overhead
  • 5 x Burpees
  • 6 x Toes to Bar
  • 7 x Pushups
  • 8 x Box Jumps
  • 9 x Kettlebell Swings @ 32kg
  • 10 x Pullups
  • 11 x Front Squats @ 95lbs
  • 12 x Shoulder to Overhead @ 95lbs

Results: Barbell Complex @ 65-75-80lbs. Metcon 32:25. Ugh that was hard. Improved by 6 minutes over last years version!

Deadlifts then KBS, Pullups and HSPU

By | | , , , ,
Comments Off on Deadlifts then KBS, Pullups and HSPU

Every 2 minutes for 12 minutes

  • 5 x Deadlift @ 70%
  • 3 x Deadlift @ 80%
  • 1 x Deadlift @ 85%
  • 5 x Deadlift @ 80%
  • 3 x Deadlift @ 85%
  • 1 x Deadlift @ 90%

Then 5 rounds for time

  • 12 x Kettlebell Swings
  • 9 x Ring Dips
  • 6 x Strict Pullups

Results: Deadlifts 210-240-265-240-265-285lbs. Metcon 8:24.

Bench Press then Pullups, Dips and Pushups

By | | , , ,
1 Comment

CF Invictus WOD from September 20, 2019.

Every 3 minutes for 15 minutes @ 80% of 1RM.

  • 1 x Bench Press (controlled 2 seconds down, 1 second pause at bottom)
  • 3-4 x Bench Press

Then AMRAP in 12 minutes of

  • 3 x Strict Pullups
  • 6 x Kipping Pullups
  • 9 x Ring Dips
  • 12 x Pushups

Results: Used 175lbs for the bench press. Metcon 4 rounds plus 14 reps.