Workout of the Day
A. Bench Press@35% + Chain: 9 Sets – 3 Reps
B. Eccentric Pull Ups: 5 Sets – 5 Reps (2-3 sec Eccentric)
+
For Time:
2 Rounds
400m Run
30 Sit Ups (GHD)
400m Run
30 Ring Dips
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Ring dip
All posts tagged Ring dip
Workout of the Day
A. Back Squat: 1RM
B. Deadlift: 1RM
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“Dunn”
19 Minute AMRAP
3 Muscle Ups
Shuttle Sprint (5,10,15 yards)
6 Burpee Box Jumps 20″
Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18th, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Divisin, ll Marine Expeditionary Force in Camp Lejeune, North Carolina.
His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.
He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister Nicole Campbell: and brother, Jonathon Campbell.
Workout of the Day
A. Bench Press@35% + Chain (+1 Chain): 9 Sets – 3 Reps
B. Eccentric Pull Ups: 5 Sets – 3 Reps
+
5 Rounds
10 Pull Ups
10 Ring Dips
Workout of the Day
A. Bench Press (Paused): 3 Sets – 2 Reps
*Not 2RM – Think 92-95%
B. Ring Dips: 5 Sets – 5 Reps
*Improve from last time.
+
For Time:
5 Rounds
5 Bench Press @ BW
5 Stone to Shoulder AHAP
Workout of the Day
A. Bench Press: 3 Sets – 3 Reps
*Not 3RM – 90%+
B. Ring Dips: 8 Sets – 1 Rep
+
Every 4 Minutes for 20 Minutes
10 Cals Arms Only AD
Pull ups – Max Reps
Lauren and I will be heading to Tahoe for the weekend for a friends wedding.
Don’t worry! The gym will still be open. Alisha is going to be coaching the afternoon classes on Friday (4pm & 5pm) and the morning class on Saturday (10am).
Make sure you fill her classes!
– Joey
➖➖➖➖➖
A. Bench Press + Chain (Add 1 chain more than normal): 1RM
Ex: Small Chain – Go up to Medium
Medium Chain – Go up to Big)
B. Ring Dips: 5 Sets – 5 Reps
*Tough but doable weight for 5 Reps
*Body Weight
*Smallest Band Possible
+
5 Rounds (20 Minute CAP)
20 Double Unders
15 Wall Balls 20/14
10 DB / KB Push Press 55/35
5 Bar Muscle Ups (5 Strict Pull Ups @21X1)
Workout of the Day
A. Split Jerk – 1RMB. Ring Dips: 8 Sets – 1 Reps
*Tough but doable weight for 5 Reps
*Body Weight
*Smallest Band Possible
+
5 Rounds
15 GHD Sit Ups
10 Ring Dips (Strict)
1 Legless Rope Climb (2 Rope Climbs)
![[SOFIT CITY]
The kids out here are showing us all how to flex their muscles!
#VivaLaCoalition
@sofitcity](https://scontent.cdninstagram.com/t51.2885-15/s640x640/sh0.08/e35/21985440_328924567569474_1275707279500378112_n.jpg "[SOFIT CITY]
The kids out here are showing us all how to flex their muscles!
#VivaLaCoalition
@sofitcity")
![[SOFIT CITY] "I saw this on worlds strongest man." This little guy did put in work this morning and set the standard.
1 minute max stone load:
10 reps w/ 35lb stone
#VivaLaCoalition
@sofitcity](https://scontent.cdninstagram.com/t51.2885-15/e15/p640x640/21980796_1445188748910363_8837275629658308608_n.jpg "[SOFIT CITY] \"I saw this on worlds strongest man.\" This little guy did put in work this morning and set the standard.
1 minute max stone load:
10 reps w/ 35lb stone
#VivaLaCoalition
@sofitcity")
![[LIFT UP AUTISM]
We gave 5 minutes to get to help raise awareness for Autism.
Thank you @liftupautism for letting us participate in this amazing event.
#LiftUpAutism](https://scontent.cdninstagram.com/t51.2885-15/s640x640/sh0.08/e35/21981021_841771096000905_7953986532602281984_n.jpg "[LIFT UP AUTISM]
We gave 5 minutes to get to help raise awareness for Autism.
Thank you @liftupautism for letting us participate in this amazing event.
#LiftUpAutism")
![[WOMEN'S STRENGTH]
HAPPENING NOW!
Lauren taking her ladies through the ringer.
Friday nights
6PM
All are welcome.
#VivaLaCoalition
#LadiesNight](https://scontent.cdninstagram.com/t51.2885-15/s640x640/sh0.08/e35/21879574_745772008943000_7025716638192238592_n.jpg "[WOMEN'S STRENGTH]
HAPPENING NOW!
Lauren taking her ladies through the ringer.
Friday nights
6PM
All are welcome.
#VivaLaCoalition
#LadiesNight")
