9-8-7-7-7-8-10 (56) Ring Dips RX

M/41/5’9”/191

11, 11, 11, 10, 8, 9, 10
Intermediate option with 155 lbs.

subbed 3 thrusters, 45# dbs
10 jumping lunges
bar dips

8 + 8 + 7 + 6 + 6 + 5 + 5 = 45

60kg

8/9/8/9/4(norepd’ 1 thruster)/9 (norepd’ 1 thruster)/8

M/27/5'8"/180lb
CrossFit AFK

60 reps - Rx (8-8-8-8-8-8-12 reps. Was pressing out 13 on the last round when the timer went off. Rookie mistake.)

GWU (15-minutes)
Squat prep cycle
Then,
2 rounds of:
1 Easy Shuttle Run
10-sec. Support Hold
10-sec. Bottom Support Hold
10-sec. Front Rack Stretch, each side

SWU (10-minutes)
2 to 5 reps each with a pvc of:
Front squat
Push press
Thruster pause at the top
Thruster (bring bar back to shoulders)
Thruster doubles cycle reps

BU (10-minutes)
10-minutes to: build to a heavy Thruster

WOD (21-minutes)

CD (4-minutes)
Pvc Front rack stretch.

M/33/5'7"/214lbs (Chinese food last night)

Build up to a heavy triple:
Squat 95,135,165,195,225lbs
Thruster 75,95,115,135,145,155lbs


Conditioning:
E3MOM 7Rds
DBThruster 40lbs 3
Burpees 7
MaxDips (7,6,6,6,5,5,5)

Thought the prescribed intermediate was quite heavy, so I just built up to a heavy triple of thruster as a lift today. Believe the most Ive hit is 160lbs during the open. Need to focus on my explosivity in the thruster. Did not want to be moving around the powerlifting gym weirdly in a circuit stylee too, so I just put dumbells by the bardip. 

Did this workout as a conditioning piece. Probably couldve went heavier on the thruster, but Im out of shape. Burpees were smooth, surprisingly. Good to know I can always throw down 7 solid, not sure about 10 though. Bardips have suffered during my rib injury. I would often do dips, but I haven't dipped in about 2 months. Could only pump out 7 dips...my max is around 15. Towards the end, my form dropped and I noticed that my right arm was taking over. This has happened before in a dip workout. Need to do more one armed pushups. Shoulders were smoked. Overall, a good Leg and Press lift day. 

Modified, untimed:
--
7 rounds of

14 DB deadlifts @ 2x 15,5 kg
14 alternating DB single-arm strict press @ 12,5 kg
--
Peace. 

scaled to 135# thrusters
7-7-7-8-7-7-8 dips

Rx

dips
22-16-17-15-14-12-13

Scaled to:
45.5 kg thruster
Rest as given

11-12-12-10-8-9-9

Scaled to 155#
Dips 18-20-20-10-13-9

99 rep barbell 155 lb

Rx 
20 22 20 18 18 18 18

M/37/6’/174#

Intermediate scale
11/12/11/12/11/11/10 (strict) parallel bar dips

Deo gratias

M/51/194

135#

7-7-5-5-5-5-6reps

Advanced beginner option 
95 lbs thrusters + interval sprints 
Rd 1 8 bar dips 
Rd 2 7
Rd 3 6
Rd 4 5
Rd 5 9. [Cut the run short to allow more time ⏲️ dip]
Rd 6 8
Rd 7 10

27YOM, 175 lbs, 5'4"
Oct. 4th
Intermediate option:
7 rounds, 1 minute each, of:
3 thrusters
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max-reps bar dips
Rest 2 minutes between rounds.

Modified to 135lbs thrusters
Modified 60 yard shuttle sprint. Basement to driveway, beginning of driveway to end of driveway 3 times. Driveway approx 20 yrds
20, 18, 15, 15,12,12,10

Ring dips
125 thruster 

15-13-16-13-10-10-8

Subbed 30 DU for shuttles and used 30Kg DB 

12 Dips a round 

#60 DB’s
HR Pushups (apft standards)
94 reps

Rx
10-10-9-8-6-7-8

65 dips 
Truster = 70kg

RX
Dips - 21-19-17-15-15-15-15

Dips: 11-13-14-14-12-10-10 resp.
Load: 155 lbs
🤘🏻💥😎

Scaled at 30lbs; 3-4 jumping dips

M/54/217lbs. 
7 rounds, 1 minute each, of:
3 thrusters
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max-reps bar dips
Rest 2 minutes between rounds. 95,105, 115, 120, 125, 135, 140 thruster weightx3 
15,20,22,14,20, 14, 15 dips 

Scaled @65#
dip negatives 
~4-5 each round

7 Rds (1 min)
3 Thrusters @ 155
20” Cal Echo (7-9-8-9-6-8-5)
Ring Dips (5-7-8-6-6-7-6)

2min rest 

Scaled thrusters to 75# (beginner weight), otherwise Rx
15/17/18/19/15/15/15 = 114 dips

5:00 rest while putting away gear then some Chad1000X prep
200 weighted box step-ups for time (20# vest+25# Alice frame to a 20” box)
Somewhere in the 18-20 minute range.

Scaled the thruster weight way down as I wasn’t sure how my elbows would handle it.  Did the step-ups in sets of 50.

My Training on Monday october 2 in the afternoon
7 rounds, 1 minute each, of:
3 Thrusters 107 lb
24 seconds Run
Max-reps Bar Dips | 10 | 10 | 13 | 12 | 13 | 12 and 13 | 83 reps
Rest 2 minutes between rounds.
https://youtu.be/CMfG_dgfK8g

My Training on Monday october 2 in the afternoon
7 rounds, 1 minute each, of:
3 Thrusters 107 lb
24 seconds Run
Max-reps Bar Dips | 10 | 10 | 13 | 12 | 13 | 12 and 13 | 83 reps
Rest 2 minutes between rounds.
https://youtu.be/CMfG_dgfK8g

26/21/28/26/22/22/23

3 KB Thrusters (53lbs)
60 Yd Shuttle 
Max Bench Dips


GWU: Mobility work
2x 15 JJs/10 Sqt/5 Push-ups/10 SA SL KB Press

SPWU: Thruster Prog WU^ Wod weight 
Shuttle Pract.
Dip WU

Cool Down: Triceps

7 rounds, 1 minute each, of:
3 thrusters
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max-reps bench dips
R1 20 Dips  
R2 23 Dips  
R3 24 Dips  
R4 25 Dips  
R5 25 Dips   
R6 25 Dips   
R7 29 Dips 
Rest 2 minutes between rounds.

Rx other than substituting 3x25' (out and back) shuttle runs

Bar Dips: 7+11+12+10+8+7+9 = 64
M/30s/225lbs

Intermediate- 7 rds

3 thrusters @155#
60 yard shuttle run
max rep bar dips (bar mu into every set of bar dips)

18/16/16/16/17/17/17

Scaled weight to 135lbs.

22, 22, 19, 18, 16, 16, 16 (129 total dips)

Did the 9/30/23 WOD today: 115# snatch 

I could do 115 multiple times, but could not get 125# for the life of me! Did the last two sets of two at 115#

rx (185lbs) 

19-12–15-10-10-11-11 
Total = 88 bar dips

15 18 18 18 15 12 14 = 110

scaled to 155 lbs thruster 

m/36/70/186

Sc #155
15-15-8-10-10-10-10
total 78

Intermediate
11-10-10-10-8-8-8

Rx
12-12-12-12-12-12-12 reps

(Total = 84 Bar Dips)

10,9,9,9,9,8,8. 62 total ring dips. Used 115 for thruster, all sets started from floor. 

17/20/20/20/12/16/14

105lbs thrusters

scaled
50 lb DBs for thrusters
10 x 6 yard shuttle sprints
Strict bar dips - 22/18/15/13/13/13/13

135lb thrusters
58 dips total

M/39/72”/170

60 kg thruster. Everything else as rx. 

16-18-12-12-13-13-14 (98 total)

First 3 Rounds: 165# Thruster
6 Ring Dips
10 Bar Dips
10 Bar Dips

Next 5 Rounds: 185# Thruster
7 Ring Dips
7 Bar Dips
14 Bar Dips
16 Bar Dips
13 Bar Dips

2x10 Kg DBs
Bench Dips

11, 14, 13, 13, 15, 14, 15 reps.

Did last week’s PS workout, then today’s. 

Subbed/scaled to 95# thrusters and 80m rows. 1:30 rests in final 3 rounds. 
3-6-9-10-10-9-9 ring dips
First 2 rounds at 100m rows, but that didn’t give me enough time for dips, so I dialed the rows back a bit. Fun workout!

60/5’8”/157

100-lbs thrusters
 jumping ring dips
14-18-19-21-17-18-20 = 127 dips

Intermediate 
105# thrusters 
Bar dips:
8/7/5/5/4/4/3 = 36 

M/48/6'2"/180#

Sub'd with the Fittest of the Coast Coastal qualifier workout 1
27-24-21-18-15-12-9-6-3
Cal row
Line facing burpee over line
19:52

1) 6
2) 5
3) 5
4) 5
5) 6
6) 5
7) 6 Rx

7 rds of 1 min with 2 min rest between rds
3 Thrusters -#155
60m shuttle run
max pull ups
52 total pull ups 

thrusters 70kgs
16,13,13,12,10,8,9

#135
16-13-18-15-14-12-13=101

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
High output followed by medium rest

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
									x
HEAVY

FORMAT/MOVEMENT QUESTIONS
Am I capable of sprinting?
Am I actually going to sprint or just run faster than usual?
Do I trust my knees and feet to change direction really fast?
What do I do when I run out of dips: come off then hop back on, or hold the top of support for remainder of time?

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
Run 200 meters
10 thrusters (light)
10 push-ups

MY STUFF
Max effort deadlift. Worked to 365 for 3 reps

GENERAL FEAR LEVEL: 8?

5 rounds, 1 minute each, of:
3 thrusters
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max-reps jumping dips
Rest 2 minutes between rounds.
115-lbs
6-4-5-6-6

I know its Boz but this feels like a John Welbourne workout! Very fun. 
Thruster: 155-155-155-155-165-175-175
(Was feeling good so I started adding)
Bar Dips: 15-15-12-12-11-10-10
I also added twenty seconds to accommodate a walk to the running area, so probably was a little fresher for the dips than most. 

Intermediate option w/ rings

155lb thrusters
Shuttle “sprints” (ha)
strict ring dips

Ring dips: 12/13/12/11/11/9/9

135 lbs thrusters, scaled to bench dips-15 reps per round.

Scaled to 115 lb thrusters, strict ring dips 

5/6/6/6/6/6/7

Subbed
Chad prep
250 45# wt'd step ups to 20" box
25/25/25/25
30/30/30/60
I did 2 split jerks at 115# btwn sets of step ups
just get some shoulder pushing work because of the 
thrusters today.
m/53/175
Those step ups were a major wake up call.

I don't understand the workout. Is it all three in a minute? Also are the sprints better known as suicides?  Kind of confusing. 

intermediate

dips: 10-10-7–6-6-8-6

7 rounds, 1 minute each, of:
3 thrusters
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max-reps bar dips
Rest 2 minutes between rounds.
155 lb
Dips: 12-13-13-8-10-10-12

155lb/50yard
126reps

Did 7-5-5-3-3-4-0 dips 😜 

Globo wod: dumbbell sub is 50/70lb dumbbells for the thrusters.  If 25 ft is the longest distance available do 3 down and back shuttle sprints.  Finally if that won't work do 7 bar facing burpees as a sub for the sprints. For the bar dips sub kipping ring or TRX dips,  or use the dumbbells and a bench and perform elevated pushups on the dumbbells.  Alternatively, if you have access to these facilities do AMRAP 5 of 3 heavy thrusters and 7 bar dips (or sub),  then go to a basketball court, gymnasium,  tennis court, racketball court or outside and do the sprint sequence every minute on the minute for 7 rounds, note rounds completed and times for the 7 shuttles to comments.