The Art of Elite Fitness

Entries in dip (12)

Sunday
Dec022018

Monday, December 3, 2018

1,000m row
30 dip
30 sumo deadlift high-pull (75/55lbs)
30 handstand push-up
30 power snatch (75/55lbs)
30 burpee
30 pull-up
30 thruster (75/55lbs)

 

Happy Birthday Charlotte, NC


Wednesday
Aug082018

Thursday, August 9, 2018

3 rounds:
30 dumbbell shoulder press (35/25lbs)
20 weighted pull-ups (35/25lbs)
10 weighted dip (35/25lbs)

 


Tuesday
Jul102018

Wednesday, July 11, 2018

10 rope climb (15’)
100m walking lunge
50 dip
100m walking lunge
10 muscle-up

 


Wednesday
Feb212018

Thursday, February 22, 2018

Performance 

A1.
Every 2min for 10min:
2-4 bench press @20X1

A2.
Every 3min for 6min:
max rep bench press @90% of A1

B.
Two rounds for max reps:
90sec bike (calorie)
30sec rest
90sec dip
30sec rest
90sec row (calorie)
30sec rest
90sec push-up
30sec rest

C.
Every 1min for 6min:
1st = 8-10 supine ring row @2111
2nd = 45sec plank

D.
CrossFit Open 18.1 announcement at 8pm
Kristin Holte and Sam Briggs will demo the WOD

 

Fitness 

A.
Every 2min for 18min:
1st = 12-15 dumbbell bench press x 12-15 reps @2111
2nd = 8/arm single kettlebell row @21X0
3rd = 45sec/each side plank

B.
Two sets for max reps of:
90sec bike (calorie)
30sec rest
90sec dip
30sec rest
90sec row (calorie)
30sec rest
90sec push-up
30sec rest

C.
Every 1min for 6min:
1st = 8-10 supine ring row @2111
2nd = 45sec plank

 

Wednesday
Feb072018

Thursday, February 8, 2018

A1.
Every 2min for 10min:
4-6 bench press @20X1

A2.
Every 3min for 6min:
max rep bench press @90% of A1

B.
Every 1min for 20min:
1st = 20/15cal bike
2nd = 12-15 toes to bar
3rd = 10-12 dip @1111
4th = 15-20 push-up
5th = 1min rest

 

CrossFit Open 2018 begins in 2 weeks!