Tag Archive: dip

Feb 13

As many rounds as possible in 5 minutes of:

7 wall ball shots

7 sit-ups

Rest 1 minute

As many rounds as possible in 5 minutes of:

7 kettlebell swings

7 dips


Dec 19


15 deadlift (155/95)

12 pull-ups

9 dips


A “chipper” is a longer workout, typically one round for time, that you just “chip away” at. Some say it’s a workout that, at the end, makes you feel like you feel like you were fed through a chipper. This is a scaled-down version of a mainsite chipper:

For time:
20 Wall ball shots, 15/8
20 Sit-ups
20 Box jump, 24/20″ box
20 Push-ups
20 Double-unders
20 Thrusters, 35/15 lb dumbbells
20 Pull-ups
20 Kettlebell swings, 1.5/1 pood
20 Dips
20 Burpees
20 Walking lunge steps
20 Knees to elbows

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In-class GWOD:
3 rounds for quality:
10 Strict handstand push-ups on wall (progression: Use AbMats)
10 L-hang pull-ups (progressions: curled legs; strict pull-ups; with bands)


Team WOD: Watch and Burn
In teams of 4, complete (in any order):
50 dips
50 knees-to-elbows
50 front squats 95/65
50 box jumps

On each team, only one person can be doing these reps at a time, and their reps only count while the other three team members are doing the following: 1) bottom-to-bottom air squats, rep for rep (rest at bottom); 2) hollow body hold; 3) holding a plate overhead (45/25). Team members can switch out however they want, but again, the reps only count while all three of the other things are happening.
At end, team must run as a group from the field house to the road between the field house and the soccer field and back, with two team members carrying a third by the hands and ankles, like a stretcher. Swap out as necessary.

5 RFT (rounds for time):

5 dips
10 push-ups
15 jumping squats

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WOD 1: Half Angie
For time:
50 pull-ups
50 push-ups
50 sit-ups
50 squats

If you’re really ambitious, you can do Angie, which is 100 reps of each exercise. Either way the WOD is to complete all reps on each exercise before moving to the next one. Scale as needed (e.g. jumping pull-ups, push-ups on a box)


WOD 2: Dip Ball Climb
3 rounds for time:
10 dips (scale as needed, with bands)
15 wallballs, 15/8 lbs
20 mountain climbers