Ring Dips

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Monday, Oct 21st, 2013

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Congratulations to everyone who competed in the first ever 307Throwdown! We are so proud of all of the athletes from CF307 for competing and giving everything you had to every workout.  Our gym brought home the 1st and 2nd place spots!  We are especially thankful and proud of the CrossFit307 community.  The event ran perfectly with all the help from our volunteers and judges.  The first ever Throwdown was amazing and we plan to do it again because of you all!

Weekly Warm Up:  10 Ring Rows (strict plank), 10 KB or DB windmills ea. side, 10 slow wall squats (20 sec down/20 sec up)

Strength:  Back Rack Lunge 3x10 each leg

WOD:  CrossFit Open WOD 12.1

7 Min AMRAP of Burpees

(Let's see who's really dedicated...)

REC:  5 Rounds

5 Deadhang strict pull ups, immediatelly into max ring dips.  Rest til recovered between rounds.  Score is total Ring Dips. 

Monday, Sept 16th, 2013

WEEKLY WARM UP:  10 Pull Ups, 10 Toes to Bar, 10 Reverse Hyper or Supermans, 5 Slow Wall Squats

Strength:  Front Squat 8x1 (For the Leaderboard)

WOD:  For Time

1,2,3,4,5,6,7,8,9,10 Handstand Push Ups

10,9,8,7,6,5,4,3,2,1 Ring Dips

(Rd 1 do 1 HSPU and 10 Ring Dips, Rd 2 do 2 HSPU and 9 Ring Dips, etc)

REC:  5 Rounds, record slowest round

10 Burpees

Sprint 1 lap

Rest 1 min between