Fluid Motion

 In WOD

WOD 10/25/12

Skill Work:

Kipping and Butterfly Pull-Ups

Handstand Holds, Push-ups, and Walking

 

“San Francisco Crippler”

For Time:

30 Back Squats (Body Weight)

1000m Row

1000m Run

 

 

The workout “San Francisco Crippler” is just the squats and row. Today we are adding in the extra 1000m Run at the end, JUST FOR FUN! Refer to 2/13/12 for old scores.

 

 

We will not be having a stretch class this Saturday. The 9am stretch class will resume November 3. We will have be doing two workouts starting at noon Saturday for those athletes preparing for upcoming competitions. However, these workouts are open to anyone that would like to join us. Be there early to warm up on your own, first WOD starting around 12:20, second WOD starting before 1pm.

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Showing 19 comments
  • Michele Stone
    Reply

    Yipee!!! Pull ups are my favorite 🙂

  • Taillon
    Reply

    Skill work on walking? I do find myself tripping a lot, so this will be good.

  • Jason
    Reply

    Adding a run to the end of this is cruel.

  • Jj
    Reply

    It’s all about finding some efficiency in your walk. Gotta save your energy on a long shop at the mall. Can’t be the guy sitting down on a bench catching your breath. The ladies don’t like that

  • Jon Smith
    Reply

    Are the backsquats with 0 added weight or your body weight added to the bar?

  • Clint
    Reply

    12:41 @ 185# (175#bw)

  • JeremyWF
    Reply

    10:14 @ 185# (171#bw) I weighed after the workout. Thanks for making me go up Clint.

  • Sheree Pierce
    Reply

    15:41…body weight…BWAAHAHAHAHA!!! (Used 75# and did sets of 5 but didn’t put it down.)

  • Neal
    Reply

    Jon, your bodyweight on the bar

    26 ft handstand walk, PR! I’m feeling better in handstand holds and walks finally. Takes a ton of practice

    11:01 @ 205# (159# body weight) Went unbroken on the squats so I was happy about that.

  • Danielle H
    Reply

    HAHA This will be interesting seeing that I weigh the same as Neal! I don’t supposed I could go with my avg body weight my dr says i need to lose 20lbs to be at??? (totally kidding!) My body is really going to hate me more after this, but i’m down with this madness!

  • K Doubt
    Reply

    Loved the handstands! Had so much fun practicing the holds and trying to walk. For the WOD, was still feeling pretty sick, so I omitted the 1000m row. 30 bsqt @115# and 1000m row in 6:01. So proud of the row! Felt like I killed it! 4:01 for that!

  • K Doubt
    Reply

    Meant to say I omitted the RUN, not row. Sorry

  • BeckyReddoch
    Reply

    14:07 @ 75#
    I had two goals:
    1) get my row under 5(which I did!:))
    2) don’t let KaraR pass me (since she started after me… which I also did!)) Thanks for the push, Kara!!

  • Jj
    Reply

    11:36 rx

    My legs didn’t feel too well after that

  • Jason
    Reply

    13:17 @ 205# Rx

  • Michele Stone
    Reply

    I loved this WOD! The harder the better! I really have to learn to run faster. Suggestions? Neal, can you chase me with a knife or hire someone to pop out of the bushes???

  • Danielle H
    Reply

    12:10 rx @ 160# rx

  • Danielle H
    Reply

    make that 15:10…apparently my math was off yesterday.

  • saraw
    Reply

    12:10 @ 83lbs ub-do weigh more than that! – also ran an extra 1000m to encourage a friend in the 3rd heat!

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