Tuesday Workout: Weighted Dips and 7 Rounds for Time

Click here for instructions on how to claim your account on Front Desk this week.  Your account is already created on our Front Desk site (membership and billing info included), but claiming your account allows you to check your schedule of services at CrossFit Charlottesville and manage your membership anywhere, anytime. You will be asked to complete a digital waiver, too.  We are excited about this change, so please help us make this a smooth transition! And thanks if you’ve done so already!



Weighted Dip, 6-8 x 3 sets

Notes: Use rings or parallettes on top of boxes for dips


Level 1

5 Rounds for Time of:

  • V-Up x 7
  • Russian Kettlebell Swing (45/25) x 7
  • “No Push-up” Burpee Box Jump (18/12) x 7

Level 2

7 Rounds for Time of:

  • Toe to Bar x 7
  • Kettlebell Swing (70/53) x 7
  • “No Push-up” Burpee Box Jump (24/20) x 7


It’s Thanksgiving week!  Turkey Purger is this Thursday – RSVP HERE!

Please Note Our Class Schedule This Week:

  • Monday: Regular
  • Tuesday: Regular
  • Wednesday: Regular except no classes after 530pm (Intro/Essentials canceled)
  • Thursday: Turkey Day workout at 10am!
  • Friday: Closed
  • Saturday: Regular

Claim Your Account on our new member management system, Front Desk!

We will be fully switching over to this new system starting December 1!  Your membership and profile is already set up in Front Desk, but claiming your account gives you the ability to update your personal info, manage your schedule, and many other things online!

12 thoughts on “Tuesday Workout: Weighted Dips and 7 Rounds for Time

  1. Dips: 6 reps on the parallettes, unweighted
    WOD: 9:56 (53# Russians)

  2. Dips: 6 between two boxes, unweighted
    WOD: 10:30 (45# American/Russian)

  3. dips – 8 w/ red band
    WOD: 10:28 rx

  4. dips: 8@bw, 6@8#, 5@12#, 6@bw
    wod: 8:59 (5 rounds; t2b/53#/20″)

  5. dips: 6 @ bw
    wod: 10:20 @ 40#

  6. 3 sets of 6 @ bw
    9:28 rx

  7. 8:04 (wb for kb)

  8. 30×7, 45×7, 70×7

  9. 30×8, 45×8, 45×8

  10. Body weight; 12:56 (55# KB, 20″ box)

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