ring dips

CrossFit WOD- 171212

Move over Jones Family the Smith Family is in the box and killing it! EMOMx24 Min 1: 5 Burpee Box Jumps Min 2: 5 C2B Pullups + 5 Dips Min 3: 5 Burpee Box Jumps Min 4: 15 Hollow Rocks… Read more »

CrossFit WOD – 171207

How do the arms feel after yesterday’s wod? Ready to get in some Pull ups and Ring dips?   Strength 5×5 Strict Pull Up 5×5 Strict Ring Dip Tempo & Hollow emphasis Then 3 min ME Swings   “Will your… Read more »

CrossFit WOD – 171204

Justin showing his gymnastics strength.     Conditioning For Time 40 DUs 30/21 Cal Row 20 Ring Dips 10 DB Hang Squat Cleans (50/35) 20 Ring Dips 30/21 Cal Row 40 DUs   “The world is not a place you… Read more »

CrossFit WOD – 171116

Justin demonstrating some rings movements a while back.   “Elizabeth” 21-15-9 Cleans (135/95) Ring Dips   Buy out Tabata Plank   “If you are afraid of failure you don’t deserve to be successful!” – Charles Barkley

CrossFit WOD – 170801

Warming up the muscles will allow you to not only work more efficiently, but more safely. So don’t skip the warm-up, unless of course you mean you’re skipping (for) the warm-up. 😉   MetCon 4 RFT 400m Run 25 Ring… Read more »

CrossFit WOD – 170424

Time to do some cleaning today.   “Elizabeth” 21-15-9 Cleans (135/95) Ring Dips *8 min cap   “You get in life what you have the courage to ask for.” Nancy D. Solomon

CrossFit Partner WOD – 170114

How are you planning on spending your iced in fun?  Any ideas…?   MetCon (Partner) 20min AMRAP Part A (10min) P1:  Ring Dip Hold @ The Top* P2:  ME Calorie Row P2:  Ring Dip Hold @ The Top* P1:  ME… Read more »

CrossFit WOD – 161028

Who is ready for that Stink n’ drink tomorrow? Elizabeth is!   Squat “ELIZABETH” 21 – 15 – 9 Squat Cleans (135/95) Ring Dips *12 minute cap   Lets end the week strong everyone

CrossFit WOD – 161011

Poop face?  Workout face?  Normal face?  Who knows…   MetCon For Time 500m Row 25 Ring Dips 400m Row 20 Ring Dips 300m Row 15 Ring Dips 200m Row 10 Ring Dips 100m Row 5 Ring Dips *16min Cap *Can… Read more »

CrossFit WOD – 160927

Front squats, and split squats, and pistol squats.  Oh my!   A Squat/Pistol Squat Clinic is coming up in October and is open to all.   Free for IHCF Athletes and $10 for guests. Details soon.   MetCon   8min… Read more »