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Components
Death By Ring Dips
Metcon
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
Tanktop Tuesday - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
7pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
68 (42/26)
Workout
Tanktop Tuesday
Warm-up
0:30 of Single Unders
0:30 of Double Unders
10 Scap Push-ups
5 Double Push-up Inchworms
15 V-Ups
15 Sit-ups
15 Banded Pull Aparts
15 Push-ups
1:00 Calf Stretch / leg
1:00 Couch Stretch / leg
Strength
Death By Ring Dips (AMRAP - Rounds and Reps)
1 the 1st minute, 2 the 2nd minute, 3 the 3rd,... until you fail
Scale Ring Dips to Bar Dips to Push-ups if needed. You should have the capacity to perform at least 10 unbroken reps of the movement you select.
Metcon
Metcon (Time)
100 Double Unders
30 GHD Sit-ups
25 Calorie Bike
75 Double Unders
20 GHD Sit-ups
20 Calorie Bike
50 Double Unders
10 GHD Sit-ups
15 Calorie Bike
We know, the numbers are confusing- write em down and keep it close for reference. Scale 100/75/50 DU to amounts that can be done in roughly 2:00/1:30/1:00. Scale GHD Sit-ups to amounts that can be done in 2 subsets or less on every set.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 09, 2018
Male Clients
1
Arturo
Fiero
7pm CrossFit
17 + 15
did every set in thirds. x:00, x:20, x:40 until 18. all singles
2
Fernando
Flores
6pm CrossFit
16 + 12
3
Brandon
Thorsten
4pm CrossFit
15 + 14
So close...
4
Olivier
Derei
7pm CrossFit
15 + 8
5
Brian
Kalmenson
6am CrossFit
15 + 0
15 in :30, stopped for metcon
5
Mike
Tighe
12pm CrossFit
15 + 0
6
Connor
Miller 🍟 🍔
7pm CrossFit
14 + 13
Tubby
7
Diggy
Hagos
6pm CrossFit
14 + 8
8
Robby
Tabellija
12pm CrossFit
14 + 0
complete 14
9
Adam
Gelfand
12pm CrossFit
13 + 10
10
Denver
Guess
5pm CrossFit
12 + 12
11
Ryan
Holcombe
7pm CrossFit
12 + 10
12
Brad
Damon
6am CrossFit
12 + 8
13
Memo
Ochoa
6am CrossFit
12 + 7
14
Private
5pm CrossFit
12 + 0
14
Shaun
Storm
4pm CrossFit
12 + 0
did unbroken for too long
15
Robert
Christie
6am CrossFit
11 + 11
16
Ryan
Goderre
5pm CrossFit
11 + 9
17
Chris
Christian
6am CrossFit
11 + 6
18
Jim
Sirovy
12pm CrossFit
11 + 0
19
Andrés
Herrera
5pm CrossFit
10 + 4
20
Frank!e
Armas
12pm CrossFit
10 + 3
21
Bill
Curci
4pm CrossFit
10 + 2
22
Jerry
Gramling
5pm CrossFit
9 + 9
23
Henry
Cobb
4pm CrossFit
9 + 3
24
Lenny
T
6pm CrossFit
9 + 0
10 pu on the ground
25
Scott
Kellner
6am CrossFit
8 + 6
Lost the ability to lock them out at the top...
26
Jim
Pinkerton
6am CrossFit
8 + 4
27
Ken
Nelson
4pm CrossFit
6 + 0
went to bar dips for rounds 7 to 10.
28
Ulrick
Matsunaga
7pm CrossFit
12 + 11
ring dips thru 9 and then it all fell apart
29
Josh
Kwon
6am CrossFit
12 + 0
bar dips
30
Eric
Macpherson
6pm CrossFit
11 + 9
6 rounds of ring dips (first time doing movement), 3 rounds of ba...
30
Jason
Jarrells
4pm CrossFit
11 + 9
rd 8 finished with four pu // pu to end
30
Kevin
Baker
12pm CrossFit
11 + 9
31
Joshua
Holmes
6pm CrossFit
11 + 8
7ring dips, 8 bar dips, then pushups
32
Mark
Townley
5pm CrossFit
11 + 5
8rd dips rest PU
32
William
Rico
5pm CrossFit
11 + 5
33
James
Tamashiro
7pm CrossFit
11 + 0
ended at 11 push ups
34
Brandon
Gonzalez
4pm CrossFit
10 + 0
34
Salvador
Urena
5pm CrossFit
10 + 0
R5 bar dips R10 push-ups
34
Zach
Jones
12pm CrossFit
10 + 0
assisted
35
Fabricio
🦍
12pm CrossFit
9 + 1
bar dip
Female Clients
1
Claudia
Chaloner
5pm CrossFit
10 + 6
2
Alicia
Dolan
6am CrossFit
9 + 4
3
Wifey
(aka Chris ...
6pm CrossFit
8 + 0
bar dips 11+8
4
Patricia
Brown
7pm CrossFit
5 + 4
I need to make triceps bar and PU through rd 10
5
Janis
Green
7am CrossFit
13 + 0
elevated push up..stopped after 13
6
Gracie
Laciste
12pm CrossFit
12 + 10
Bar dips w/blk band
7
Alissa
Cobb
7am CrossFit
12 + 8
blue band bar dips
7
Kelly
Hill
5pm CrossFit
12 + 8
push ups
8
Jaclyn
Morbitzer
12pm CrossFit
12 + 0
box dips
8
Theresa
Brinsa
5pm CrossFit
12 + 0
9
Brenna
Jarrells
12pm CrossFit
11 + 10
banded bar dips
10
Jen
Carroll
4pm CrossFit
11 + 8
bar 6 rounds push ups after
11
Maria
Mercado
6pm CrossFit
11 + 4
6 rounds bar dip 5 rounds pu
12
Emily
Gruber
6am CrossFit
11 + 0
bar dips
13
Rachael
Storm
4pm CrossFit
10 + 9
bar dips for 6 rounds, PU the rest
14
Steph
Jarosz
12pm CrossFit
10 + 8
ring w band, did round 12 with mix of bar and pushups
15
Megan
Gibbings
6pm CrossFit
10 + 6
push ups,
16
kasey
stark
7pm CrossFit
10 + 4
push ups
17
ashley
green
6pm CrossFit
10 + 3
18
Genesis
Dejesus
12pm CrossFit
10 + 0
18
Karli-Mae
Ochoa
6am CrossFit
10 + 0
Thin Orange Band Bar Dips
19
Camille
Chamberlen
7am CrossFit
9 + 5
w/ band
20
Kait
Pollen
6am CrossFit
9 + 0
black band, shared dip bar
20
Patrisha
Wilson
6am CrossFit
9 + 0
banded, shared bar
20
Tammy
Nguyen
6am CrossFit
9 + 0
21
Private
5pm CrossFit
6 + 0
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