04.06.2011 – CrossFit Silverback



WARM UP: Run x 400m  and  Joint Mobility

BUY IN: Box Jump Gauntlet

STRENGTH: Jerk 5×5 @ 80%  1RM


30sec Box Jump +
60sec Step-up +
30sec Rest
Seven Rounds

DB Bear Crawl:
30m @ 20# DB
30m @ 25# DB
30m @ 30# DB
3 Rounds (Tag Team)


8 Responses

  1. Casey

    This was long and brutal. Tara is a db bear crawling machine. They made me feel sick.

    Val, I can’t wait to see you do this WOD!! I love Saturdays!!

    Great job James and Daniel!

  2. Jessica Ayala

    All the ladies this morning did an awesome job at 8:30! I can’t wait till Saturday either Casey. Just because I want to watch Val wreak this WOD!!! Are we making bets on her yet on how many she can do in 5 min…ha 🙂

  3. Russell Wells


    What a dilemma. I sure want to do this WOD!!! Problem is, I have stuff at home to do because I have put it off to do other WOD’s…… 🙁

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