Go Dog Go! CrossFit Workout for Tuesday – As Many Rounds as Possible

Photo of Woman Doing Pull-upsI actually like all of the exercises that we did for our CrossFit workout of the day today (WOD): Push-ups, Chin-ups, and Dips. I’ve been practicing the kipping pull-up and chin-up, so it was a good day to put it to the test. This WOD is a great way to work on your chest, triceps, and biceps. The chin-ups, in particular, also help you perform better on rope climbing.


  • Stretches
  • Burpees
  • Spiderman
  • Inchworm
  • A few pull-ups
  • GHD sit-ups
  • GHD back extensions


In 15 minutes, complete as many rounds as possible (AMRAP) of:

  • 10 Push-ups
  • 10 Chin-ups (palms facing you)
  • 10 Dips (see video below)
  • Repeat


5.3.1 Military Press today was week 4 of the cycle, so it was deload for me.

Cool Down & Recovery

  • Practiced more chin-ups and pull-ups
  • Worked on Thrusters (shared a video of women doing Thrusters for the “Fran” WOD)
  • Light stretching
  • Finished up with a protein drink

Video Demonstrating the Right Form for Dips

Mobility Video for Shoulder & Upper Back

1 Comment

  1. Coach Rollie on January 12, 2011 at 5:17 am

    Good stuff!

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