Tagged as: dips

Friday December 2, 2011

Cartwheels & Pistols
10 rounds:
10 Ring Dips
10 Toes to Bar
10 Movement of Choice

How important are gymnastic (body weight) movements in a strength and conditioning program?
-Pictures speak louder than words…


Strength: Undulating Back Squats

10min HSPU
5min Double Unders
2min Lunges
1min Ring Dips

Score Total Amount of Reps

Happy Halloween! In the spirit of Halloween here’s a video that’s both creepy yet athletic based. (video) And remember stay away from the sugar!


Please read “Help Keith Heel”

By: Kevin Kemp (member of CrossFit Naples)

Hey Everyone,
You may already know that recently my twin brother, Keith, shattered his heel bone while playing at the park with his 2 1/2 yr old son. Due to the severity of his injury it unfortunately means he will be out of work for at the least 12 weeks. Also, since he doesn’t have health insurance his healing process is taking even longer since no Dr. will even see him or attempt to do work on his injury. The surgery is complicated, takes a team of specialist, and of course will be quite expensive.
I know Keith is the last person who would ever ask for anything from anyone, but i was hoping we could all come together and help for support or even for a small donation. Every little bit counts, and would be greatly appreciated and helpful in this difficult time for Keith and his family.

In trying to help with Kevin brothers situation the idea was thrown about doing a fundraise in which 5 or 10cents is donated for every rep completed in the conditioning workout. Their is no limit in how much you donate but we thought this would be a fun way to help Kevin’s brother out.

Max Weighted Pushup
Last Set strip half the weight for max reps
(15min cap)
5min Squat
4min HSPU
3min MU/Ring Dip/Dip
2min Feet to Bar/Situp
1min Hollow Rock 

-Score for reps..Donations go to Kevin Kemp and His Brother

Circus Act

3RM Squat Clean (20minutes time cap)

Rest 5minutes

5 rounds:

2 Rope Assents

20 Ring Dips

Don’t forget to get that ball in your booty afterward.