SATURDAY UPDATE – CrossFit Silverback

11
Sep

SATURDAY UPDATE

7:30 AM – 5 Silverbacks stepped off on the Bearkat Bash 5K. Still waiting on times and pictures.  It was a great finish with a lap around the track with the band playing and the finish line flanked by all the cheer leaders in uniform, that’s right, cheering!  May need to incorporate that into a WOD one day.  Great efforts all around;Tim lead the whole time and  Linda persevered.  Jim and Lynn one upped everybody and changed shirts and came to the 9:00 workout about an hour after finishing.

9:00 am:

“500 Miles From Home”

Athletes divided into teams of 3.  All work concurently on the following movements:

Row  (1 calorie = 1 rep)

KB Swing

Box Jumps

Run (optional) 200m = 20 reps

Athletes work until completing a total of 500 reps, any athlete can call “uncle” on a movement and the entire team rotates to the next movement.

First the warm up: The KB/Box Gauntlet

Drew and Jim pulling and jumping. (remember Jim did the 5k warm-up too).

Julie took her box jumps to the next level today, great job Silverback.

Chris and Anthony getting the "Black Team" across the line.

A GREAT SATURDAY CREW - WORK HARD PLAY HARD, SEE YOU AT THE PARTY TONIGHT!!!

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