WOD: 11-30-2010 – CrossFit Silverback


WOD: 11-30-2010

“Jonesworthy”  compare with 7/28 or 7/31

Squats: 80, 64, 48, 32, 24, 12

KB Swings:  40, 32, 24, 16, 12, 6

Pull Ups: 20, 16, 12, 8, 6, 3

Just a swinging.

A little "hair of the dog" after Monday's WOD.



Don't forget the third part of the equation.

16 Responses

  1. A tremendous effort this morning. I saw alot of eyes go wide as I wrote the numbers on the board. I think after the comparison you will see big gains on your previous performance. For my two cents, I saw much less frequent “breaks” and those I did see were short ” 3 Mississippi’s”. WELL DONE SILVERBACKS!

  2. Marianne

    I remember this and I remember not liking it one bit. I cringe and get dizzy and lightheaded everytime I hear Jones now and I have you to blame Matt. Thanks a lot…. On a serious note my legs are jello after yesterday so what the heck?

  3. Buckeye76

    20:32 with 53 ln KB. Shaved 4:00 minutes from the 7/24/10 and 2:00 minutes from the 7/31/10 WOD’s. Tough but very good for the body.

  4. Casey

    15:55 Almost 2 minutes better than my last effort. I think the weather made a huge difference. My biggest struggle was keeping a grip on the bar for pull ups after the kbs.

    Great job Tracey, Christina and Alice. Tracey thought there just were not enough kbs so she did extra!

  5. ryan

    anyone know clint’s time? the butterfly kip pullups are smokin’.

    btw 44 inches on the silverback hops jump. its a new fad. trust me.

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