Friday Workout: Thrusters & Ring Dips

Reminder: Free Day has Moved to Saturday!

WOD for time (substitute box dips for ring dips if needed):

  • 30 ring dips, 4 thrusters (95# Men/ 65# Women)
  • 25 ring dips, 8 thrusters
  • 20 ring dips, 12 thrusters
  • 15 ring dips, 16 thrusters
  • 10 ring dips, 20 thrusters

And yes, CrossFit programming trained the actors in the movie “300.”

4 thoughts on “Friday Workout: Thrusters & Ring Dips

  1. 15:50, 89 lbs. Thrusters

    Good Times!

  2. WOD in the woods “Dirty Thirty”

    30 reps of the following (one-handed moves are 15RH/15LH):
    broad jumps (standing jump as far as possible)
    kb swings @ 53#
    ball slams w/22# med ball
    uneven lunges with kb on one side
    KTE
    goblet squats
    push ups
    push press with kb
    kb snatch
    inverted burpees

    21:25

  3. not near the box…

    21-15-9

    front squat with 50lb dumbbell in each hand
    35lb kb swing
    50 double unders

    10:21

  4. 7:02 with 47# and support on rings instead of dips

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