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
86 Comments
19:23
Strict parallette dips
CFWUx2
15:58
Just looking at these times and wondering how many people’s shoulders actually descend the proper depth with ring dips. I guess I need to go to a CrossFit gym to understand a bit more about how they hold people accountable for ROM in general.
sub 1000-m c2 bike
23:55
15:56 RX
M/40/5’9”/195#
17:46
Intermediate, 20 minute timecap
3 1/2 rounds
14:39
M/27/5'8"/175lb
CrossFit AFK
14:13 - Rx (rounds 1 and 2 = zoom. rounds 3 and 4 = doom.)
M/43/140lb
10:52 RX (Strict Ring Dips)
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.
Rx - 13:47
Assault Runner
M/48/5'8/#215
13:47_assault runner + strict dips on matador
11:02 rx
M/54/175/5'11"
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.
13:27
no rings used stationary
metcor runner
M/54/172/5’9”
first dips UB, all other 15 and 5.
M/37/6'/178#
4 rounds for time of:
Bike (C2) 1,000 meters
20 ring dips
12:25
Deo gratias
Did 4 RFT 25 cal assault bike, 25 pushups, 13:52
36 / M / 5'9" / 133lbs
Did about 25 bar dips and about 800m total, not for time.
Rx’d: 11:27
141107: 13:39
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
13:55 Rx
SC int...18:35
CFWU
6.7 mph on the 400ms
9 ring dips, 6 push ups/rd
24:54
M/60/193
17:47
green band on the dips
15:14, subbed 500m row for runs. PR is 13:32 with runs.
15:37
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
Nice work!
Modified:
--
40 DB SDLHP @ 2x 10,5 kg
20 bench dips, elevated feet
> 19'29''
--
Peace.
3 rounds:
Run 400m
15 assisted ring dips
9:39
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
Awesome job!
For time
4rds
400M Run
15 Box Dips
TT: 10:40
4 rounds for time
400 meter run
15 bar dips
15:23
9:42
Bar dips
That’s moving
Very well done!
I completed the WOD in 13:22 minutes. Took 2:15 on each 400 m Runs.
https://youtu.be/F2b-4GWhQ2U
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
Congrats on the PR.
Congrats dude! Great work as usual.
4 rounds
500m row
20 ring dips
14:45
M 52/195/6’
14:07. Feet were up in front of me on a 20” box.
M/39/72”/170
as rx 11:18
Great job!
13.50
Strict ring dips
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.
Great job!
Great time w/ a weight vest!
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.
Misread the workout and did double distance on the runs…
Great work with those double-duty runs!
No ring, no parallel bar but did on 2 bikes handle which was similar to parallel bar dips. Rest rx'd
Time: 23:45
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
Great time despite the foot pain! Hope it heals up fast. Super fast on the second go!
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!
Great work Jim...I thought the same thing while reading the compare to comments! They need to check in once in a while:)
M/48/6'2"/185#
Rx'd
10:54...compare to was 12:48
Nice! 2 min faster, 9 years later!!
Killed it!
Nice work Stacey!!
Awesome work!
Helps to have learned how to kip the dips...thanks all
19:51
Intermediate Option:
4 rounds for time of:
Run 400 meters (treadmill)
15 bar dips
Note: I hate running. Solution: Run more.
(TRX) ring dips from 1/2-squat
12:42
17:03
4 rounds
400 meters
20 jumping ring dips
Beginner Option:
3 rounds for time of:
Run 400 meters
20 jumping ring dips
14:30
Good work as always!
Rxd 20:50
24 cal bike
20 bench dips
x4 rounds
8:12
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
Nice work
Good call on playing it safe. I would have gone to push-ups vice dips if either elbow started playing up today.
Intermediate Option
On a TechnoGym Treadmill, 2% Gradient.
Dips on a bench with feet elevated at the same height.
12:32
RX no have rings so bar dips
16:42
No rings, subbed with parallel bar dips. Runs on air assault.
13:54.
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
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.
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
That’s moving
I kneel before you, wicked fast bro!
Nobody beats Chris on running/bodyweight WODs
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.
Nice!