Tag

Ring Dip
Cameron (Time) For time: 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24” 25 Triple-unders 50 Back extensions 25 Ring dips 50 Knees to elbows 25 Wallball “2-fer-1s”, 20# 50 Sit-ups 5 Rope Climbs, 15′ In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died...
Continue Reading
Metcon (Time) Team Wod 200m Sled Push (push as team H.A.F.) 100 TTB 100 SDHP 115/85 100 Dips/Ring Dips 100 Cal Bike
Continue Reading
Dips (5-5-5-5-5) Coaches Note: For those that can do this with ease Scale them up to elbow support to Dips Metcon (Time) 50 Dubs 10 Over-Unders 5 RFT
Continue Reading
Back Squat (1-1-1-1-1) building Metcon (AMRAP – Rounds and Reps) AMRAP 20 5 Toes to Bar 10 Dips/Ring Dips 15 Box jump overs
Continue Reading
Metcon (Time) Team of 3 of more Row 2k then 300 dubs 125 Ring dips 50 cal row 125 push press 50 cal row 125 HSPU time
Continue Reading
Metcon (No Measure) Ring Muscle-Up Work: Every 90 sec Beat Swings (w/ spotter) 3×10 2:1 Swings (w/ spotter) 5×2 10 sec Toenail Transition 3×2 Ring Dips 3×5 Metcon Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#
Continue Reading
Push Jerk (1-1-1-1-1) J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 To learn more about J.T. click here
Continue Reading
Metcon (No Measure) Ring row (EMOM) 5×6 Ring dips (EMOM) 5×6 Ring pass through (EMOM) 5×6 Metcon (AMRAP – Rounds and Reps) AMRAP 5 Squat cleans x2 Muscle-ups x4
Continue Reading
Power Clean (5-5-3-3-3-1-1-1-1) all sets touch and go Metcon (Time) 45 Push-ups 45 Cleans 45 Ring Dips
Continue Reading
Metcon (AMRAP – Reps) 45:15×3 Dubs Power Cleans Ring Dips Dubs Power Cleans HSPU
Continue Reading
1 2 3 4

Workout of the Day

CrossFit

  • CrossFit WOD – 5/22/18

    High Hang Power Clean + Hang Power Clean (5×3 Across)
    Every 2 min

    Example Warm-up

    x5 w/35# bar

    x5 @ 45#

    x3 @ 55#

    x2 @ 60#

    Perform Complex @ 65-75#
    Warm-up
    2 Rounds

    3-5 strict pull-ups

    x5 Parter Wallball Throws

    Jump/Land x5

    High Hang Clean x5

    Hang Clean x5

    Complex run through x5
    Metcon (AMRAP – Rounds and Reps)
    Amrap 15

    Wallballs x15

    Pull-ups x15

CrossFit Teens

Archives