strict ring dip

08 June 2019 - WOD


Competition Class

A) Every 2 minutes for 10 rounds:
2-5 Bar muscle-ups
1 Hang snatch + 1 Snatch
* Start around 50-60% and slowly build each round.

B) Every 2 minutes for 10 rounds:
10-15 Toes to bar
1 Hang clean + 1 Clean + 1 Jerk
* Start around 50-60% and slowly build each round.

C) Conditioning
In teams of 2, complete for time:
100 Calorie row
100 Handstand Push-Ups
* Rx+: 100 Calorie Assault bike
* Time cap: 12 minutes

Gymnastics Strength & Skill

A) Flexibility
2 rounds for quality:
30 Shoulder PVC pass throughs
10 Bridge-up
3 Skin the cat with 5-10 hold

B) Strength
10 rounds, for quality:
5 Strict Handstand push up
3 Strict muscle-up
10 Leg raise to 3 second L-hang


10 rounds, for quality:
3 Handstand push up negatives to 1-3" deficit
5 False grip ring chin-ups
10 Leg raise to 3 second L-hang

C) Midline
3 Sets of:
15 Candlestick rolls
25 Hollow rocks
25 Superman rock


A) Gymnastics: Muscle-ups / Pull-ups

Every 2 minutes for 20 minutes:
1-3 Muscle-up


Alternating minutes for 20 minutes:
1-5 False grip ring pull-up (Or strict pull-up or 3 negatives)
1-5 Strict ring dips (or 3 ring dip negatives or 5-10 push-ups)

B) Conditioning
In teams of 2 (or 3), complete for time:
100 Calorie row
100 Toes to bar
* Rx+: 100 Calorie Assault bike
* Time cap: 12 minutes

03 July 2019 - WOD


Gymnastics Test

Group 1 (w/ muscle-ups)
A) Strict muscle-up: Max rep set

Group 2 (No muscle-ups, w/ dips and pull-ups)
A) Strict, false grip chest to ring pull-ups: Max rep set
B) Strict ring dip: Max rep set

Group 3 (No dips/pull-ups)
A) Chin-over the bar hold: Max time
B) Top of the dip hold: Max time

B) Conditioning
CrossFit Open 19.1
15 minute AMRAP:
19 Wall balls (9/6 kg)
19 Calorie row

*No prescribed breathing gears BUT if you have learned anything when doing the breathwork: Down regulate when you can (row) and upregulate when needed (wall balls)....make the right choice.

26 May 2019 - Memorial Day Murph is Monday!

Have you signed up for your heat?


Engine Work

A) Conditioning
With a partner complete 30 minutes of rowing for max metres
* Partners must switch every 90 seconds, this will be 10 sets per person

Specialist Sundays


A) Muscle snatch: 5 x 3
B) Tall snatch: 5 x 3
C) Back squat: 4 x 3 @ 75%

Barbelle’s Lifting Class

A) Sumo Deadlifts: 4 x 5 @ 8-9 RPE

B) Accessory
B1) RNT Split Squats 3 x 10
B2) Landmine Single Leg RDL 3 x 10

C) 12 Minute EMOM
Min 1: 3-5 Negative or Strict Pull Ups
Min 2: 3-5 Negative or Strict Ring Dips
Min 3: 20 second Handstand Hold (against wall)
Min 4: 30 seconds Hollow Hold (active rest)

11 Nov 2018 – WOD


Engine Work

In teams of 3, complete 4 rounds each of:
300m Row
– Rest –
20 Dumbbell hang squat cleans
– Rest –
10 Strict Pull-ups
– Rest –

* Teams will perform this in a pipeline fashion.
* Teammate A will start rowing, and once they are finished, they will move to a rest station while Partner B begins rowing.
* Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing.
* Teams will follow this sequence until all teammates have completed 4 full rounds.

Specialist Sundays

A) Hang power snatch: Build to a heavy double

B) Snatch: 5 x 2 (with 3 second pause in receiving position) @ the weight from A

Women’s Only

A) Sumo Deadlift:
5 x 3 @ 82.5-85%

B) Strict Ring Dips (or Negatives): 4 x 5

C) 15 minute AMRAP, for quality:
10 x Barbell Hip Thrusts
10 x Barbell Bentover Row
10x Dumbbell Rear Deltoid Fly

07 Oct 2018 – Reminder: Rock Climbing on Sunday 14 October

Don’t forget, on Sunday 14 October, from 1 pm (after classes have finished), you can join Coach Whizz for an afternoon of rock climbing at Building One+ at the Arch Climbing Wall in Bermondsey.

No prior experience is needed and there are plenty of options for everyone, from first timers to the advanced.

Entry in to Building One+ is £11, plus any kit you might need to hire (shoes, etc) and there’s no need to book on Team up, just show up on the day!



6 rounds, for max calories/reps of:
30 seconds: Rowing
– Rest 30 seconds –
30 seconds: Double-Unders
– Rest 30 seconds –
30 seconds: Assault Bike
– Rest 30 seconds –


A) Weightlifting: Snatch

With an empty barbell, complete 5 rounds, for quality
3 Hang snatch high pull
3 Hang muscle snatch
3 Overhead squat
3 Snatch balance
3 Hang snatch
3 Snatch

B) Snatch
15 minutes to build to a heavy 3, drop and go

C) Snatch
Perform 4 x 3 @ 90% of weight from B


A note from Coach Alice…
”For the next 4 weeks we will continue to further focus on back strength as well as new compound movements to increase strength and muscle (i.e. bench press, sumo deadlifts and zercher squats). More skill work in toes to bar coming up too!”

A) Sumo Deadlift:
4 x 8 @ 60-70%
*90 seconds rest

B) Every minute for 12 minute, alternate between:
Minute 1: 3 Negative or Strict Chin Ups*
Minute 2: 3 Negative or Strict Ring Dips
Minute 3: Rest

C) 12 minute AMRAP for quality:
8-10 Barbell good morning
8-10 RFE split squat
8-10 Barbell bent over row w/prone grip

07 Mar 2018 – WOD


A) Strength
Every 90 seconds for 15 minutes, alternate between:
5 Bench press
5 Power cleans, touch and go

*Add 0-5 kg from last week, based on how it felt

B) Strength / Accessory
Complete 2-4 supersets of:
6-10 Strict ring dips
6-10 Sumo deadlifts
6-10 Pendlay rows
12-15 Dumbbell side raisers

* All movements to be performed unbroken and fall within the rep range
* Go as heavy as possible

28 September 2017 – WOD


A) Conditioning: Speed Endurance (Speed/Power & Capacity)
A1) Plate hops
3 x 15 seconds for max reps
– Rest 1 minute between attempts

A2) 8 rounds, each for time
X plate hops (average from A)

Immediately into...

20 seconds max effort assault bike

– Rest 2 minutes between efforts

B) Gymnastics
Strict ring dips
Strict pull-ups


A mindset is a set of beliefs or a way of thinking that determines one's behaviour, outlook or mental attitude

In a fixed mindset, people believe their basic qualities, like their intelligence or talent, are fixed traits. They spend their time documenting their intelligence or talent instead of developing them. They also believe that talent alone creates success, without effort, and if you are bad at something, that's just the way it is.

In a growth mindset, people believe that their most basic abilities can be developed through dedication and hard work. This view creates a love of learning and a resilience that is essential for great accomplishment.

Which of the 4 statements do you agree with most:

1: You have a certain amount of talent and you can't do much to change it
2: You can learn new things, but you can't really change how talented you are
3: No matter how much talent you have, you can always change it quite a bit
4: You can always substantially change how talented you are

Which do you think represents a fixed mindset, and which a growth mindset?


- Where the progress from your training takes place. Poor sleep = Poor progress
- 8 hours minimum > This is under your control!
- Create a sleep routine, 30 minutes before bed e.g. no tv, read a book, stretch, meditate

14 August 2017 – WOD


A) Conditioning
A1) Every minute, for 16 minutes, alternate between:
Minute 1: 5 Power clean & Push jerk (perform as drop and go, 5-7 seconds between reps)
Minute 2: 10 Ring dips, strict
Minute 3: 15-25 Wall balls (9/6 kg)
Minute 4: 40 Double unders

At minute 18, complete:

A2) 8 minute AMRAP:
5 Power snatch (rest 7-10 seconds between singles)
10 Ring dips, strict
20 Wall balls (9/6 kg)
40 Double unders