04.01.2011 – CrossFit Silverback



WARM UP: Run & Skip

BUY IN: KB Swing x 15 + Burpees x 10 (3 Rounds)

STRENGTH: Snatch 5 x 5 @ 70% 1RM


For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

CASH OUT: 1 mile (tag team)


9 Responses

  1. Dick D

    SWOD: 95-95-95-95-95. Really kind of power cleaned it instead of going into a complete squat. Not sure what my issue was (other than lack of intestinal fortitude).

    WOD: 19:44 w 53# KB and feet between 45 deg and perpendicular for the HSPU.

    Me thinks this was not a smart WOD to do before the 11.2 Games WOD tomorrow. Live and learn I suppose.

  2. Casey

    Contrary to the wishful thinking of the Silverbacks, this is NOT an April Fool’s joke.

    It’s true 70 burpees, well 100 if you count the warm up 😉

    5AM and 6AM did great this morning………it’s all downhill after the burpees!

    Steve “U-get-the-keys” Rx this morning……no band and HSPU!! Great job!!!

  3. brad

    This was my first ever Crossfit wod two and half years ago. Scaled HSPU, assisted pullups, scaled KB and still took me 27 minutes. I bet there are Silverbacks knocking it out, as rx’d, in 15 minutes today. For example, Casey, what was your time? Wish I could do it but got to rest today.

    1. Dick D

      yes, i should have taken a rest day also or scaled it, but then again this is me. I tend to overdo things every once in a while.

  4. Tracey Barnett

    I must confess that after the warm-up, I seriously thought about grabbing my keys and running. After careful consideration, I decided that this is what I’m paying for – “the challenge!”

    I finished the WOD in 14:57 (scaled, of course), but one heck of a workout!!!!

    So impressed with the Girl-rillas!! Casey P. stepped up and did all 70 burpees after only being at CF for 1 1/5 months!!!! GO Casey!!!

    The Girl-rillas class always makes me walk away feeling like a better person for the people that I had just spent the last hour with! These are some amazing ladies!

    Thanks, Cassie for leading us today! You did a fabulous job!

  5. Cathy Lawdanski

    Ok – I survived it. Modified WOD – 35 Burpees, 60 situps, 50 20# KB, 40 pull ups on the rings, 30 girl pushups. Time: 15:06. Way to go Leslie and Alice – doing the full 70 Burpees! You gals are awesome. Thanks for being my running buddy on the cash out, DJ!
    Good class, Casey! Taking a break until Monday!

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