Friday 6.10.11

 Here are some different variations of ring dips and dips.  Elizabeth is a CrossFit benchmark WOD, and like we discussed on Sunday, this is your competition.  Do the most efficient form of ring dips possible to complete the task as fast as possible!  That means kipping ring dips are perfectly acceptable.

SWOD: Clean 1rm

Metcon:  "Elizabeth"
- Cleans (135/85)
- Ring Dips

For the SWOD, these should be full squat cleans.  Only go up in weight if you're hitting the full range of motion.

For the metcon, we last did this one on 1.04.11.  Compare your time and beat it, or strive to use the rx'd load if you didn't last time.  Do something to make your effort better than last time.

Post weights and times to the comments section!  bc



    With such a strong presence at our last challenge I wanted to let you know that the five workouts have been posted for next weeks challenge...Some strong guys have already signed up so the comp looks to be even better than our last event

  2. SWOD:
    Strict Press: Barx5, 75x4, 95x3, 115x2, 135x1 (fail), 110x5,3,3
    Metcon: "Annie" 50-40-30-20-10 DU/Situps, 6:23 RX'D (PR)

    No CFFB for the next 10 days as I try to heal my left arm. Lame.

  3. SWOD: 255 CLEAN "PR"
    METCON: 12:49 RXD

  4. Bench press: 85x1
    Metcon: "Volkswagen"
    Bench Press (70#)
    Pull ups

  5. 105 clean 1x
    26:30 with 85 clean