Cock-a-doodle doo - The Rooster Crew

 WOD 9/2/11

Skill- Complete a total of 25 pistols per leg (a pistol is a one legged squat). Break up and scale as needed. Scale by squatting to a box or using a band or pole for assistance.

For time:

500M row

then 21-15-9

Thrusters (95/65)

KB Swings (53/35)

Cashout- Accumulate a total of 90 seconds in a handstand (free standing or against wall)


Hope to see everyone Saturday at noon for The 5th Mountain! We will still have our regular classes at 10am and 11am.

Recent Posts
Showing 8 comments
  • Sheree

    2 rider tire flips amrap!

  • Erin

    What a cute picture!!

  • fara

    Whenwas this picture taken…..where was I 🙁 im feelin alittle left out. Lol!

    Sorry rooster crew….i let ya down the.last two mornings….will do better next week.

    Are there any workouts at CFB this wekend?

  • StephenW

    I’m actually looking forward to attempting 5th Mountain tomorrow. The toughest part for me (besides the pure amount of work in this WOD) will be the push-ups and pull-ups. But I will put 110% towards it.

  • Serennah

    Fara this was yesterday morning and we miss you!! Come in the am there is a 10 and an 11… Let me know if your going and I’ll go with you!!

  • Neal

    Fara – We are open every Saturday at 10 and 11am. Plus this weekend we are doing the 5th Mountain. You might have seen the post at the top of the website… 🙂

  • BeckyR

    got one freestanding pistol on each leg, but did the rest on boxes

    10:18 on the wod with 15# bar and subbed KB swings with red/purple pull ups, and Neal was so nice to point out that “it’s like Fran with a row first” it was hard on the arms!!!

    although, I did recover some bragging rights by holding my handstand for the full 90 seconds!!! and I would do it again, MIGUEL :-p u may have the upper hand on a lot of other things but I own the handstand lol

  • Miguel T.

    12:14 on wod with 75lb/55lb kb (Did first 21 with 80lb thrusters). This workout killed me majorly!

    I was def gunning for Becky on the handstands, only got 65 seconds. The full 90 seconds wasn’t happening. I’ll get you next time Becky!! ….maybe =P

    On the upside I beat JD’s time, so that’s always a good day. =P

Leave a Comment