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Components
Pullup/Dip Complex
"Smalls"
Settings
Location
(All)
Turn2CrossFit
Program
CrossFit
Endurance Club
Teens/Juniors CrossFit
Date
Workout
Tuesday - Turn2CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
10:00 AM CrossFit
12:00 PM CrossFit
3:00 PM CrossFit
4:15 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Open Sign in Class (This is NOT an attended class)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
40 (21/19)
Workout
Tuesday
2:00 min jump rope
Banded shoulder stretches on rig
10 banded tricep extentions
10 banded shoulder press
10 ring rows
10m inch worm w/1 push ups
pigeon stretch each side
Squat therapy on wall
Pullup/Dip Complex
10 Minute EMOM:
5 Strict Pullups
5 Strict Dips
*This will be a 9 week cycle to improve shoulder strength and stability with our pulling and pushing movements. You may scale accordingly by reducing reps or using bands. If you complete this on the minute for 2 cycles, add 1 rep. It is encouraged to go unbroken, however it counts as a completed complex if you are able to do the 5 strict pullups and 5 strict dips within the minute for 10 sets.
"Smalls" (AMRAP - Rounds and Reps)
20 Minute AMRAP:
1 Round of "Cindy"
1 Cluster 135/95
"Cindy"
5 Pullups
10 Pushups
15 Air Squats
Rx+= "Mary"
5 HSPU
10 Pistols
15 Pullups
155/105
Accessory Work
Metcon (No Measure)
3 rounds of:
3 skin the cat (ask coach for help)
5 strict toes 2 bar
7 :07 sec hip extention holds on GHD
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 02, 2022
Leaderboard
Men's Pullup/Dip Complex
Alex Castillo
06/28/2022
10 x 12
Kyle Duckworth
08/02/2022
10 x 11
Cyril Cal Ortiz
06/14/2022
5 x 10
Women's Pullup/Dip Complex
Ashley Fiala
07/05/2022
10 x 12
Bernie Sarsoza
12/21/2021
10 x 10
Coach Genna
12/21/2021
10 x 6
Male Clients
1
Alex
Castillo
5:30 PM CrossFit
10 x 12
2
Kyle
Duckworth
10:00 AM CrossFit
10 x 11
3
Cyril
Cal Ortiz
6:00 AM CrossFit
6 x 10
It’s a different beast to do it early🤯
4
Paul
Greive
12:00 PM CrossFit
10 x 5
5
Tim
Petrovich
12:00 PM CrossFit
10 x 45
SO HAPPY THAT THIS IS OVER
6
Adam
Alfaro
3:00 PM CrossFit
10 x 10
6
Coach
Adam-Bomb
10:00 AM CrossFit
9 x 10
round 6 rest
6
Hector
Vazquez
5:30 PM CrossFit
10 x 10
Green band pull-up, black band ring dip
6
Jonah
Cashion
3:00 PM CrossFit
10 x 10
Red band for the first 8 rounds on the dips, no band the last 2 r...
6
Lynn
Cashion
3:00 PM CrossFit
10 x 10
7
Alex
Vivas
4:15 PM CrossFit
10 x 5
Purple and black for pull ups, purple for dips
7
Austin
Alexander
3:00 PM CrossFit
10 x 5
banded
7
Brendan
Swan
4:15 PM CrossFit
10 x 5
switched to 3 PU's -- red band
7
Chris
Fiala
3:00 PM CrossFit
10 x 5
red band rnd 5 on dips pull ups strict
7
Dillon
Ryan
8:30 AM CrossFit
10 x 5
Same bands but used later in the rounds
7
Jeff
McDaniel
10:00 AM CrossFit
10 x 5
8 sets pulls green. 1 body weight dips purple
7
Scott "Crafty"
Crafts
4:15 PM CrossFit
10 x 5
one purple one red, down a band from last week
7
Scott
Huter
12:00 PM CrossFit
10 x 5
2 purp bans pull up / 1 black dips - all unbroken
7
Zach
Bethel
8:30 AM CrossFit
10 x 5
8
Private
6:30 PM CrossFit
10 x 4
9
Zachary
Grierson
6:30 PM CrossFit
10 x 0
7 rounds of 5 8-10 band dips
Female Clients
1
Ashley
Fiala
12:00 PM CrossFit
10 x 12
first set 7,7
2
Coach
Genna
10:00 AM CrossFit
10 x 5
2
Marysa
Clift
10:00 AM CrossFit
10 x 5
3
Amber
Bethel
8:30 AM CrossFit
10 x 10
green band, box dips
3
Brittany
McLemore
8:30 AM CrossFit
10 x 10
Purple and black pull up. Black for dip
3
Kerri
Evans
5:30 PM CrossFit
10 x 10
gr&r
3
Skylar
Cashion
3:00 PM CrossFit
10 x 10
Red band on Pull ups; Black on dips
3
Sue
Cashion
3:00 PM CrossFit
9 x 10
I tried the black band with the green instead of the purple and f...
3
Yianoula
“Nola” Warne
10:00 AM CrossFit
10 x 10
green
4
Vangie
Cal Ortiz
6:30 PM CrossFit
10 x 8
5
Annie
Carter
8:30 AM CrossFit
10 x 5
Banded
5
Arazo
Saadat
12:00 PM CrossFit
10 x 5
5
Dawn
Levins
5:00 AM CrossFit
10 x 5
purple / red band
5
Heather
Heitz
4:15 PM CrossFit
9 x 5
Green and black band progression pull-up and black band banded di...
5
Jaclyn
Valdez
8:30 AM CrossFit
10 x 5
green and black, box dips
5
Lori
Sloan
3:00 PM CrossFit
10 x 5
5-G&B, 5-G
5
Renetta
Johnson
8:30 AM CrossFit
10 x 5
5
Vanessa
Turner
8:30 AM CrossFit
10 x 5
Green purple band
6
Coach
Geo
10:00 AM CrossFit
10 x 0
5 RR & 3 Box dips
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