Dip/Ring Dip/Tricep Dip

Ring Dip is most often used in CrossFit. The rings bring stability to the action that creates power in the smaller, stable shoulder and chest muscles.

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5 Rounds for Time

60 High Knees
30 Burpees
20 Chair Dips
10 Air Squats

3 Rounds for Time

10 Bench Presses (60% BW)
10 Tricep Dips

For Time

Buy-In: 30 Burpees

Then, alternating between:
4-8-12-16-20-24-28-32-36-40 Shoulder Taps
20-18-16-14-12-10-8-6-4-2 Chair Dips

21-15-9 Reps For Time

Handstand Push-Ups
Ring Dips
Push-Ups

For Time

41 Push-Ups
41 Ring Dips
10 Power Snatches (135/95 lb)
41 Air Squats
41 Box Jumps (24/20 in)

21-15-9 Reps for Time

Bench Presses (Bodyweight)
Deadlifts (Bodyweight)
Ring Dips

For Time (in a Team of 8)

1.5 km Run (each)
200 Burpee Pull-Ups
400 Jumping Ring Dips
40 Rope Climbs (15 ft)
1 min L-Sit (each)

4 Rounds For Time

17 Overhead Walking Lunges (45/25 lb Plate)
7 Ring Dips
6 Thrusters (135/95 lb)

13 Rounds for Time

13 Air Squats
13 Push-Ups
13 Reverse Crunches
13 Dips

Cash-Out: 4 minute Plank Hold (cumulative)

Time Cap: 22 minutes

For Time

10 Bench Presses (75% BW)
10 Ring Dips
20 Bench Presses (50% BW)
20 Diamond Push-Ups
30 Bench Presses (35% BW)
30 Push-Ups