03.29.2011 – CrossFit Silverback



WARM UP: Run x 400m  and  Joint Mobility

BUY IN: Wall Ball  Relay to 100

STRENGTH: Pull Ups Deadhang (3 sets to failure)


10x Goblet Squat (Heavy)
20x Box Jump
Three Rounds

Rest 3 minutes

15x KB Swing
20 calories Row
Three Rounds

Rest 3 minutes

10x Deadlift
10x Burpee
Three Rounds


10 Responses

  1. Dick D

    Very different at the 5 am class. I think my brain was still asleep.

    Pull ups: 26, 15, 11

    4:15 DL (225) /Burpee, 5:40 Goblet Squat (80)/ Box Jump (24″), 6:28 KB (55)/ Row

    Enjoyed meeting the new folks (that includes you Drew–have a safe trip)

    P.S. Anybody else a little nervous about the next games WOD? I feel like I got in trouble with my mother and I’m waiting for my dad to get home and swing for the cheap seats!

  2. Jessica Ayala

    I agree with D…I haven’t been to a 5 am in awhile so it was hard getting my brain and body to wake up. I did horrible this morning…I don’t remember my times but I know I used 45lbs KB for squats and swings. :/

  3. Matt Vaughan

    Crossfit Games WOD #2 announced-

    AMRAP in 15 minutes of:

    9 Deadlift (155/100)
    12 Push Up (Hand release at bottom)
    15 Box Jump (24″/20″)

    Looks like fun. Can’t wait till Saturday!!!!

  4. Matt Vaughan

    I have a goal in mind, but I’m going to wait till the pros post workouts to see if it’s realistic or not. I’m expecting that a lot of Silverbacks will be able to put up great numbers this weekend.

  5. Russell

    Great WOD!!


    17,9,7 all with the purple band

    3:51 Goblet squat 50#/Box jump 16″ box

    5:58 KB Swing 45#/20 cal row

    4:05 DL 135#/burpees

    I am starting to see subtle differences 🙂

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