Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for ring dips

WOD #326 – 2 March 2011

W/U: 10 min @ 1 min (3 snatch balance, 3 push up, 3 TTB), 5 min DUs

WOD: Push-Press 3-3-3-3-3
35-55-65-65-65-65-75

15-12-9
Power Snatch (95/65) – scaled to 55#
Ring Dip – banded

time = 8:18

notes:  got at least 1 if not 2 TTP each rnd in W/U – huge improvement in short amount of time.  First consecutive DUs ever – 2-8-4 – milestone!

WOD #254 – 10 October 2010

W/U: group sprints, bar drills

WOD: 4 Rounds:
1 Lap Farmer’s Carry (45/30) – scaled to 25#
3 BW Squat Cleans – scaled to 75#
5 Weighted Ring Dips – scaled to black/orange (rnd 1), red/orange (rnds 2-4)
Rest 2 minutes.

time = 22:39

Notes: limfac is knee/shin/ankle in squat cleans.  should have gone lighter on ring dips.  happy that I was the only female to not drop DBs on any laps.

WOD #231 – 29 August 2010

W/U: group sprints, dynamic stretching

WOD: 6 Front Lever Holds

5 Rounds
5 Power Cleans (185/115) – scaled 75#
Run 1 Lap
10 Ring Dips – 2 red bands

time = 16:04

WOD #226 – 22 August 2010

W/U: shoulder rolls, group sprints, dynamic stretching

WOD: 4 Rounds
10 Skin the Cats

4 Rounds
15 KB Swings (2/1.5) – scaled to 1 pd
10 Ring Dips – 2 red bands
400m Run
Rest 2 Minutes

time = 19:21

WOD #223 – 17 August 2010

W/U: foam roll, lax ball, core pose work

WOD: 6 Planche Progression Holds or Weighted Planks

5 Rounds
7 Unbroken Hang Squat Snatch (75/55) – scaled to 45#
14 Ring Dips – black/red bands
21 KB Swings (1.5/1) – 1 pd

time = 22:04

WOD #201 – 13 July 2010

W/U: 5 min DUs, 5×30 sec HSH, group sprints

WOD: 3 Rounds for time:
Run 400m
30 KB Swings (1.5/1)
15 Ring Dips – blue band (for unbroken dips)

time = 14:05

Notes: Tough to scale this unbroken.  Sweaty mess.

WOD #191 – 25 June 2010

W/U: 3x(10 SPT/OHS, 10 pushups, 20 sec HSH, 5 ring dips)

WOD: 5 Rounds
50 Double Unders or 20 Burpees – scaled to 40 DUs
30 KB Swings (1.5/1)
20 Ring Dips – scaled to black/red bands rnds 1-3, blue band rnds 4-5
Rest 1 Minute

time splits = 4:58, 11:12, 17:51, 25:02, 32:15