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
    goblet squats
    push ups
    push press with kb
    kb snatch
    inverted burpees


  3. not near the box…


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


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

Leave a Reply to Francesco Cancel reply

Your email address will not be published. Required fields are marked *

search previous next tag category expand menu location phone mail time cart zoom edit close