Run-Squat-Deadlift

WOD

Dynamic mobility before the WOD to the hips and spine

Three rounds for time of

Run 800 meters

Air Squats 50 reps

Deadlift 10 reps (body weight)

Post time to comments

Several athletes have been playing around with the butterfly pull up. Here is the best instructional video I have found in the past that best explains and demos the movement. Remember, that you should have a solid dead hang and kipping pull up and have developed the shoulder mobility and strength to do this style of movement. The leg "kick" at the bottom is the key, like riding a bicycle backwards. Remember also that in some competition settings the butterfly pull up has been disallowed.

CrossFit Fort Worth has registered as an affiliate for Open Sectional WOD's and as a Team! If you are planning to compete in the WOD's, go to the site and register. Then connect yourself with our team.

Remember, next week we have Guy's Night Out on Tuesday and Oly Lifting with Aime on Wednesday. Don't miss the fun!

Comments

Coach D commented on 10-Mar-2011 07:28 AM

Shout out to Missy! 21st Anniversary today! I hear some guys talk about their wives as a ball and chain, can't relate. I have the best wife, friend, lover and life partner, she also CrossFits. What more could I ask for. Luv D

Tina Neuwirth commented on 10-Mar-2011 11:27 AM

JT: 21-15-9 HSPU, ring dips, push ups. (Unbroken HSPU the first round, head to pillow but would like to work on better ROM, then negatives on rounds 15, and 9. Toe assisted dips, not on rings...no rings here, but probably would not have done them anyway! All real push ups.) 11:42. Slower than my last time, but last time I did some knee push ups. I did the same things on the HSPUs last time, and did do rings last time but ended up doing eccentrics. Felt good to do a "real" WOD and Bryna slept the whole time and let me do it unbroken. Can't wait to get back to some lifting next week when I am back in the office and the gym!

Michele commented on 10-Mar-2011 02:29 PM

Happy Anniversary to the love of my life...my D-Man! Our relationship started 25 years ago in a health club where we both worked, so it's ironic to see where we are today! I would much rather CrossFit than sit in a deer stand with him! LOL! Today's WOD - 21:43 with mostly rowing and 95# DL. Ran 400m but the knife stabbing in my right quad was too limiting.

Candace commented on 10-Mar-2011 07:04 PM

Endurance wod: row 15= 3166m

Candace commented on 10-Mar-2011 07:04 PM

Endurance wod: row 15min= 3166m

Craig commented on 10-Mar-2011 08:15 PM

Run-Squat-Deadlift. 20:11 (under 20 minutes if you count waiting for cars.) 225# on the deadlift. Ugh.

Cars For Sale commented on 15-Apr-2011 03:05 AM

What is the exact number for this??

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