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Wednesday

230426

Workout of the Day

84

4 rounds for time of:
Run 400 meters
20 ring dips

Post time to comments.
Compare to 141107.


Scaling:
Watch The Ring Dip and The Kipping Ring Dip and work your efficiency on today’s couplet.

Intermediate Option:
4 rounds for time of:
Run 400 meters
15 ring dips

Beginner Option:
3 rounds for time of:
Run 400 meters
20 jumping ring dips

Comments on 230426

85 Comments

Comment thread URL copied!
Albert Walker
May 15th, 2023 at 11:38 pm
Commented on: 230426

Good day to all viewer online, my name is Albert Walker I am so overwhelmed sharing this great testimony on how i was checking for solution in the internet while miraculously i came across Dr Kachi who brought my ex Girlfriend back to me, This is the reason why i have taken it upon myself to thank this great spell caster called Dr Kachi, because through his help my life became more filled with love and i am happy to say that my ex Girlfriend who has been separated from me for the past 2years came back to me pleading for me to accept her back, This was a shocking to me my partner is very stable, faithful and closer to me than before, because before i contacted Dr Kachi i was the one begging my ex Girlfriend to come back to me but through the assistance of Dr Kachi, I now have my relationship restored. You can also have a better relationship only if you Contact Dr Kachi Website: https://drkachispellcaster.wixsite.com/my-site OR Email: drkachispellcast@gmail.com You can reach him Call and Text Number:+1 (209) 893-8075

Comment URL copied!
Albert Walker
May 15th, 2023 at 11:38 pm
Commented on: 230426

Good day to all viewer online, my name is Albert Walker I am so overwhelmed sharing this great testimony on how i was checking for solution in the internet while miraculously i came across Dr Kachi who brought my ex Girlfriend back to me, This is the reason why i have taken it upon myself to thank this great spell caster called Dr Kachi, because through his help my life became more filled with love and i am happy to say that my ex Girlfriend who has been separated from me for the past 2years came back to me pleading for me to accept her back, This was a shocking to me my partner is very stable, faithful and closer to me than before, because before i contacted Dr Kachi i was the one begging my ex Girlfriend to come back to me but through the assistance of Dr Kachi, I now have my relationship restored. You can also have a better relationship only if you Contact Dr Kachi Website: https://drkachispellcaster.wixsite.com/my-site OR Email: drkachispellcast@gmail.com You can reach him Call and Text Number:+1 (209) 893-8075

Comment URL copied!
Pierre-Marie Mano
May 13th, 2023 at 9:33 am
Commented on: 230426
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Adam Pequignot
May 10th, 2023 at 9:05 pm
Commented on: 230426

M/43/140lb


10:52 RX (Strict Ring Dips)

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Jeremy Garcia
May 9th, 2023 at 4:46 pm
Commented on: 230426

4Rds

3SkyLaps = 0.3Miles

15Dips (15,10+5,10+5,6+3+3+1+1+1)


Hit failure on dips in last set. Haven't done dips under fatigue before, or gone to 1rm failure.

Comment URL copied!
Gabriel Boucher-Pelletier
May 4th, 2023 at 2:46 pm
Commented on: 230426

Rx - 13:47


Assault Runner

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Julianna Davis
May 2nd, 2023 at 1:39 pm
Commented on: 230426

i want to share to the whole world how Dr Kachi the Great of all the Spell Caster, that helped me reunite my marriage back, my Ex Husband broke up with me 3months ago, I have been trying to get him back ever since then, i was worried and so confused because i love him so much. I was really going too much depressed, he left me with my kids and just ignored me constantly. I have begged him for forgiveness through text messages for him to come back home and the kids crying and miss their dad but he wont reply, I wanted him back desperately. we were in a very good couple and yet he just ignores me and get on with his life just like that, so i was looking for help after reading a post of Dr Kachi on the internet when i saw a lady name SHARRON testified that Dr Kachi cast a Pure love spell to stop divorce. and i also met with other, it was about how he brought back her Ex lover in less than 24 hours at the end of her testimony she dropped his email, I contacted Dr Kachi via email and explained my problem to Dr Kachi and he told me what went wrong with my husband and how it happen, that he will restored my marriage back, and to my greatest surprise my Ex husband came back to me, and he apologized for his mistake, and for the pain he caused me and my children. Then from that day our marriage is now stronger than how it was before, Dr Kachi you're a real spell caster, you can also get your Ex back and live with him happily: Contact Email drkachispellcast@gmail.com his Text Number and Call: +1 (209) 893-8075 his Website: https://drkachispellcaster.wixsite.com/my-site

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Kyle Smock
May 1st, 2023 at 11:32 pm
Commented on: 230426

M/48/5'8/#215

13:47_assault runner + strict dips on matador

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Brian Coon
April 29th, 2023 at 3:43 pm
Commented on: 230426

11:02 rx

M/54/175/5'11"

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Christopher Robertson
April 28th, 2023 at 7:17 pm
Commented on: 230426

M 57 205 510"

7 rounds + 5 L sit, 20 lunges,and 60 jump rope.

7 of..

L sit (palms in) pull ups 5

Lunges 20

Jump rope 80.

Comment URL copied!
Jason Lacayo
April 28th, 2023 at 11:01 am
Commented on: 230426

13:27

no rings used stationary

metcor runner

M/54/172/5’9”

first dips UB, all other 15 and 5.

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Ralph Keeley
April 28th, 2023 at 4:38 am
Commented on: 230426

M/37/6'/178#


4 rounds for time of:

Bike (C2) 1,000 meters

20 ring dips


12:25


Deo gratias

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Curtis Warren
April 28th, 2023 at 12:36 am
Commented on: 230426

Did 4 RFT 25 cal assault bike, 25 pushups, 13:52

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Scott Wiedmeyer
April 27th, 2023 at 10:55 pm
Commented on: 230426

36 / M / 5'9" / 133lbs


Did about 25 bar dips and about 800m total, not for time.

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Coastie Nick
April 27th, 2023 at 8:20 pm
Commented on: 230426

Rx’d: 11:27


141107: 13:39

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Christopher Robertson
April 27th, 2023 at 8:02 pm
Commented on: 230426

M 57 205 5 10

4 rounds 400 m run, 30 triceps ext, 10 kipping pull ups

23.15.

Post workout tabata flutters 10 rounds

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Brian Louchis
April 27th, 2023 at 7:08 pm
Commented on: 230426

13:55 Rx

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Christian Simpson
April 27th, 2023 at 6:43 pm
Commented on: 230426

SC int...18:35

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Hank Castelain
April 27th, 2023 at 5:20 pm
Commented on: 230426

CFWU

6.7 mph on the 400ms

9 ring dips, 6 push ups/rd


24:54

M/60/193

Comment URL copied!
jean vergnaud
April 27th, 2023 at 5:12 pm
Commented on: 230426

17:47


green band on the dips

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Az Native
April 27th, 2023 at 4:59 pm
Commented on: 230426

15:14, subbed 500m row for runs. PR is 13:32 with runs.

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Steven Dasti
April 27th, 2023 at 2:23 pm
Commented on: 230426

15:37

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Vivian Marcus
April 27th, 2023 at 10:56 am
Commented on: 230426

Hello my name is Vivian Marcus from the United State, i'm so exciting writing this article to let people seek for help in any Break up Marriage and Relationship, Dr Kachi brought my Ex Boyfriend back to me, Thank you Sir Kachi for helped so many Relationship situation like mine to be restored, i was in pain until the day my aunt introduce me to Dr Kachi that she got her husband back with powerful love spell with help of Dr Kachi So i sent him an email telling him about my problem how my Boyfriend left me and cheating on me because of her boss lady at work i cry all day and night, but Dr Kachi told me my Boyfriend shall return back to me within 24hrs and to me everything he asked me to do the next day it was all like a dream when he text me and said please forgive me and accept me back exactly what i wanted, i am so happy now as we are back together again. because I never thought my Ex Boyfriend would be back to me so quickly with your spell. You are the best and the world greatest Dr Kachi. if you're having broke up Ex Lover or your husband left you and moved to another woman, You do want to get Pregnant do not feel sad anymore contact: drkachispellcast@gmail.com his Text Number Call: +1 (209) 893-8075 You can reach him Website: https://drkachispellcaster.wixsite.com/my-site

Comment URL copied!
Vivian Marcus
April 27th, 2023 at 10:56 am
Commented on: 230426

Hello my name is Vivian Marcus from the United State, i'm so exciting writing this article to let people seek for help in any Break up Marriage and Relationship, Dr Kachi brought my Ex Boyfriend back to me, Thank you Sir Kachi for helped so many Relationship situation like mine to be restored, i was in pain until the day my aunt introduce me to Dr Kachi that she got her husband back with powerful love spell with help of Dr Kachi So i sent him an email telling him about my problem how my Boyfriend left me and cheating on me because of her boss lady at work i cry all day and night, but Dr Kachi told me my Boyfriend shall return back to me within 24hrs and to me everything he asked me to do the next day it was all like a dream when he text me and said please forgive me and accept me back exactly what i wanted, i am so happy now as we are back together again. because I never thought my Ex Boyfriend would be back to me so quickly with your spell. You are the best and the world greatest Dr Kachi. if you're having broke up Ex Lover or your husband left you and moved to another woman, You do want to get Pregnant do not feel sad anymore contact: drkachispellcast@gmail.com his Text Number Call: +1 (209) 893-8075 You can reach him Website: https://drkachispellcaster.wixsite.com/my-site

Comment URL copied!
Rohan Bhatia
April 27th, 2023 at 11:47 am

What's the fees?

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Sam K
April 26th, 2023 at 11:12 pm
Commented on: 230426

Rx

Strict dips, down to 2s then singles for last set. On treadmill @1° & 8mph

12:03


Son(15)

4 rounds of 400m run on treadmill & 15 banded ring dips

16:15

Comment URL copied!
Lincoln Kerger
April 27th, 2023 at 1:39 am

Nice work!

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Antonio Alves
April 26th, 2023 at 10:30 pm
Commented on: 230426

Modified:

--

40 DB SDLHP @ 2x 10,5 kg

20 bench dips, elevated feet


> 19'29''

--

Peace.


Comment URL copied!
David Peterson
April 26th, 2023 at 10:25 pm
Commented on: 230426

3 rounds:

Run 400m

15 assisted ring dips


9:39

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Troy Bruun
April 26th, 2023 at 10:06 pm
Commented on: 230426

9:40Rx


GWU: Every 2minx5

50 SU’s/50m Run


Press Archetype&Hang Archetype


SPWU: 2x5 ea.

KB Row/Push-up/Box Dip/Jumping Ring Dip/Ring Dip


Cool Down: 2x:45

Sink Mob.&Calf Stretch

Comment URL copied!
Lincoln Kerger
April 27th, 2023 at 1:40 am

Awesome job!

Comment URL copied!
Kyle Lynch
April 26th, 2023 at 9:57 pm
Commented on: 230426

For time

4rds

400M Run

15 Box Dips

TT: 10:40

Comment URL copied!
Jared Timmons
April 26th, 2023 at 9:14 pm
Commented on: 230426

4 rounds for time


400 meter run

15 bar dips


15:23

Comment URL copied!
John Clarke
April 26th, 2023 at 8:15 pm
Commented on: 230426

9:42


Bar dips

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Jonathan Elmore
April 26th, 2023 at 8:26 pm

That’s moving

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Lincoln Kerger
April 27th, 2023 at 1:40 am

Very well done!

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Gustavo White
April 26th, 2023 at 8:06 pm
Commented on: 230426

I completed the WOD in 13:22 minutes. Took 2:15 on each 400 m Runs.

https://youtu.be/F2b-4GWhQ2U

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Chris Meldrum
April 26th, 2023 at 7:32 pm
Commented on: 230426

As rx’d, 12:25 (PR).


PR by a minute, but last time I took this WOD at a more relaxed pace – notes say 90% effort.  I tried to really keep the pace going on runs; I felt pretty fresh on these for the first

200m out, not so much on the way back.  Ring dips broke 12-8 / 10-6-4 / 8-3-3-3-3 / 5-3-2-… even more broken for the last round – was just trying to finish.  Round times were ~ 2:45, 3:00, 3:15, 3:30.


50m/5'10"/185

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Jonathan Elmore
April 26th, 2023 at 8:25 pm

Congrats on the PR.

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Lincoln Kerger
April 27th, 2023 at 1:41 am

Congrats dude! Great work as usual.

Comment URL copied!
Jon Wilson
April 26th, 2023 at 6:42 pm
Commented on: 230426

4 rounds

500m row

20 ring dips

14:45

Comment URL copied!
Mike Munsee
April 26th, 2023 at 6:10 pm
Commented on: 230426

M 52/195/6’

14:07. Feet were up in front of me on a 20” box.

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James W Bobo II
April 26th, 2023 at 5:45 pm
Commented on: 230426

M/39/72”/170


as rx 11:18

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Lincoln Kerger
April 27th, 2023 at 1:41 am

Great job!

Comment URL copied!
Lee Robinson
April 26th, 2023 at 5:39 pm
Commented on: 230426

13.50


Strict ring dips

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Lincoln Kerger
April 26th, 2023 at 5:00 pm
Commented on: 230426

4 RFT with 20# Weight Vest

400m run

20 bar dips

13:15


No compare to data on this one, so now the baseline. No rings or TRX available at the time but a weight vest was, so I figured "what the heck, just wear it for the whole thing". I know it slowed my runs down, but I also didn't try to burn down the house either. Dips were done in 3 sets each with a 5 breath break in between each set.

Comment URL copied!
Jonathan Elmore
April 26th, 2023 at 8:26 pm

Great job!

Comment URL copied!
Coastie Nick
April 27th, 2023 at 8:24 pm

Great time w/ a weight vest!

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Steve Day
April 26th, 2023 at 3:35 pm
Commented on: 230426

Scaled to 4 rounds of:

800 meter run

20 strict bar dips


16:46


aiming for 4 min rounds but couldn’t keep the dip pace. Unbroken first 2 rounds then 3/4 sets for the last 2 rounds.

(edited)
Comment URL copied!
Steve Day
April 26th, 2023 at 3:40 pm

Misread the workout and did double distance on the runs…

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Lincoln Kerger
April 26th, 2023 at 5:44 pm

Great work with those double-duty runs!

Comment URL copied!
Rohan Bhatia
April 26th, 2023 at 3:09 pm
Commented on: 230426

No ring, no parallel bar but did on 2 bikes handle which was similar to parallel bar dips. Rest rx'd


Time: 23:45

Comment URL copied!
Jonathan Elmore
April 26th, 2023 at 3:06 pm
Commented on: 230426

10:40 Kipping rings sets of 4 today, runs were not helped by my foot pain, should have biked or rowed


Afternoon 8:04 4 rounds Echo 18 cal and 20 bar dips. I should have done 23 cal was thinking of a different scale

(edited)
Comment URL copied!
Lincoln Kerger
April 26th, 2023 at 5:42 pm

Great time despite the foot pain! Hope it heals up fast. Super fast on the second go!

(edited)
Comment URL copied!
Vivian Marcus
April 26th, 2023 at 2:37 pm
Commented on: 230426

Hello my name is Vivian Marcus from the United State, i'm so exciting writing this article to let people seek for help in any Break up Marriage and Relationship, Dr Kachi brought my Ex Boyfriend back to me, Thank you Sir Kachi for helped so many Relationship situation like mine to be restored, i was in pain until the day my aunt introduce me to Dr Kachi that she got her husband back with powerful love spell with help of Dr Kachi So i sent him an email telling him about my problem how my Boyfriend left me and cheating on me because of her boss lady at work i cry all day and night, but Dr Kachi told me my Boyfriend shall return back to me within 24hrs and to me everything he asked me to do the next day it was all like a dream when he text me and said please forgive me and accept me back exactly what i wanted, i am so happy now as we are back together again. because I never thought my Ex Boyfriend would be back to me so quickly with your spell. You are the best and the world greatest Dr Kachi. if you're having broke up Ex Lover or your husband left you and moved to another woman, You do want to get Pregnant do not feel sad anymore contact: drkachispellcast@gmail.com his Text Number Call: +1 (209) 893-8075 You can reach him Website: https://drkachispellcaster.wixsite.com/my-site

Comment URL copied!
Jim Rix
April 26th, 2023 at 2:26 pm
Commented on: 230426

Subbed to 500m rows…6+ inches of fresh, wet snow overnight.

15:50

Rows about 2:05-2:10 each

Broke dips up at 20-16/4-14/6-12/6/2


60/5’8”/157


141107: 12:53, ring rows vice dips


Mike A, a lotta good conversation on the compare to page. Hope Bill M, Kevin C, Joe Northside, Jim K and DS are still crushing it, wherever they are. Stacey clearly is!

(edited)
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Mike Andridge
April 26th, 2023 at 2:38 pm

Great work Jim...I thought the same thing while reading the compare to comments! They need to check in once in a while:)

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Stacey Thompkins
April 26th, 2023 at 2:21 pm
Commented on: 230426

M/48/6'2"/185#


Rx'd

10:54...compare to was 12:48

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Jim Rix
April 26th, 2023 at 2:28 pm

Nice! 2 min faster, 9 years later!!

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Jonathan Elmore
April 26th, 2023 at 2:33 pm

Killed it!

Comment URL copied!
Mike Andridge
April 26th, 2023 at 2:39 pm

Nice work Stacey!!

Comment URL copied!
Lincoln Kerger
April 26th, 2023 at 5:41 pm

Awesome work!

Comment URL copied!
Stacey Thompkins
April 27th, 2023 at 1:09 am

Helps to have learned how to kip the dips...thanks all

Comment URL copied!
Richard Knott
April 26th, 2023 at 1:10 pm
Commented on: 230426

19:51

Intermediate Option:

4 rounds for time of:

Run 400 meters (treadmill)

15 bar dips


Note: I hate running. Solution: Run more.

Comment URL copied!
Michael Arko
April 26th, 2023 at 12:59 pm
Commented on: 230426

(TRX) ring dips from 1/2-squat

12:42

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Seth Reed
April 26th, 2023 at 12:19 pm
Commented on: 230426

17:03

4 rounds

400 meters

20 jumping ring dips

Comment URL copied!
Charles Meyers
April 26th, 2023 at 12:18 pm
Commented on: 230426


Beginner Option:

3 rounds for time of:

Run 400 meters

20 jumping ring dips

14:30

(edited)
Comment URL copied!
Jonathan Elmore
April 26th, 2023 at 2:58 pm

Good work as always!

Comment URL copied!
Ki deok Park
April 26th, 2023 at 11:51 am
Commented on: 230426

Rxd 20:50

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J Brew
April 26th, 2023 at 11:13 am
Commented on: 230426

24 cal bike

20 bench dips

x4 rounds

8:12

Comment URL copied!
Mike Andridge
April 26th, 2023 at 10:47 am
Commented on: 230426

Scaled to

4 rnds

w/ 20# vest

400m run

20 push ups (ring dips were making my right shoulder a bit iffy, so I played it smart)

17:14

m/53/175

compare to--though not a fair comparison

4 rnds

500m row

20 ring dips


15:09

Comment URL copied!
Jonathan Elmore
April 26th, 2023 at 2:34 pm

Nice work

Comment URL copied!
Lincoln Kerger
April 26th, 2023 at 5:46 pm

Good call on playing it safe. I would have gone to push-ups vice dips if either elbow started playing up today.

Comment URL copied!
Luis Oliveira
April 26th, 2023 at 10:13 am
Commented on: 230426

Intermediate Option

On a TechnoGym Treadmill, 2% Gradient.

Dips on a bench with feet elevated at the same height.


12:32

Comment URL copied!
Guillaume Jarlier
April 26th, 2023 at 10:03 am
Commented on: 230426

RX no have rings so bar dips


16:42

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James Gentile
April 26th, 2023 at 9:33 am
Commented on: 230426

No rings, subbed with parallel bar dips. Runs on air assault.


13:54.

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Raffaele Guarro
April 26th, 2023 at 8:40 am
Commented on: 230426

4 rounds for time of:

Run 400 meters

20 ring dips

Rx in 15:48

sumo deadlifts 3 reps 100kg-3 rps 110-2 rps120-1 rps 130-1 rps 140kg- 2 rps 150kg-2 rps 160kg-2 rps 170kg-1 reps regolar deadlifts 178kg

(edited)
Comment URL copied!
Steven Thunander
April 26th, 2023 at 2:08 am
Commented on: 230426

Globo wod: If you don't have rings available sub dips on a TRX apparatus, or weighted bar dips, 12/20lb dumbbell. Subs for runs are 500m row or 28/23 calories assault or echo bike.

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Chris Sinagoga
April 26th, 2023 at 1:59 am
Commented on: 230426

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Monostructural and gymnastics. Pushing without connection, end-range extension, using endurance to challenge our gymnastics stamina


SHORT MEDIUM LONG


LIGHT

x

MEDIUM


HEAVY


STAMINA SCALE

Mush everything together into 1 round


SPEED SCALE

Rest as needed between rounds


STRENGTH SCALE

Sub 2:00 run hold practice, or :00 ring push-up practice for dips


MY STUFF

9:06 as rx'd. Rings dips were kipping today and unbroken


GENERAL FEAR LEVEL: 7

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Jonathan Elmore
April 26th, 2023 at 2:35 pm

That’s moving

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Lincoln Kerger
April 26th, 2023 at 5:39 pm

I kneel before you, wicked fast bro!

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Chris Meldrum
April 26th, 2023 at 7:32 pm

Nobody beats Chris on running/bodyweight WODs

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Chris Sinagoga
April 27th, 2023 at 3:28 am

Make sure your shin is vertical Lincoln!


Thanks fellas. But every time I start feeling myself on a workout, I am reminded, lying on the floor at the end of it, the cost. CrossFit is the most humbling thing I know of.

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Coastie Nick
April 27th, 2023 at 8:21 pm

Nice!

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Glenn Hodges
April 23rd, 2019 at 1:19 pm
Commented on: The Ring Dip

It appears to me that picture 2 and 3 in the sequence shown may be reversed. Anyone else see that?

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