Three rounds, 21-15-9 reps for time of:

Squat cleans, 135# (85#)

Ring dips

Post time to comments.


Mike Leet working hard at Wolf Creek.

"But, I can't do ring dips…"  Don't you worry, assist bands and rings dips are a match made for each other.  By stretching a band across the span of two rings and squeezing the ends in your hands, you can drop a knee onto the band and develop the strength needed to do unassisted dips.  The elasticity of the band helps by taking some of the weight off your arms and it helps in keeping your arms from splaying outwards.  Give it a shot.

Cookie: "Annie" for time.


  1. JaRed :

    This looks like a great workout! Very excited about this one and the cookie. That is a great photo on todays post!

  2. Amy :

    so, I forgot to set my alarm clock and completely missed the 7am WOD…..
    Does anyone know how to get a hold of Anthony?

  3. cherie :

    210-363-9521 secret scheduling number until Monday

  4. Matt :

    Did anyone happen to see the Affiliate Blog?

  5. Amy :

    What would I do without mama crossfit?
    Also, this is what I was reading about using mirrors while working out:(it is one of nine “fitness rules you should break”)
    ” While the occasional glance at your reflection to check form is a good idea, for exercises that involve balance, such as the one-legged squat, you’ll get a bigger boost if you face away from the mirror and close one eye. Doing so activates neural pathways between your brain and your muscles that you don’t otherwise use. “That forces your body to establish better balance,” says Carter Hays, C.S.C.S., a speed and strength coach at D1 Sports Training and Therapy in Franklin, Tennessee.”
    -Women’s Health January/February 2009. p. 84

  6. Joylyn :

    Woohoo! Props to you peeps to see Verve on the Crossfit mainsite affiliate blog!
    Nice post Amy, I might try the one eye closed trick–it’s not like my balance can get much worse anyhow.
    Anthony, don’t mind the ebaums prank calls….see you tomorrow.

  7. Erin :

    Elizabeth 2/21 SMFR Station 46
    Assisted Ring Dips w/white band
    Erin 13:40

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