04.11.2011 – CrossFit Silverback



WARM UP: 400m + Joint Mobility

BUY IN: Screaming Sevens Box jump x 7+ Push Ups x 7 + Wall Ball x 7 (3 rounds)

STRENGTH: Clean 5×5 @ 75% 1RM


Row 2000m +
Rest while partner rows +
Row 1000m (try to get under half of 2000m time) +
Rest while partner rows+
Row 500m (take whatever you get)


18 Responses

  1. laura

    yikes that’s A LOT of rowing!!!!
    have fun with this one everyone!
    I will be working a golf tournament in Kingwood from 10-7p see you all tomorrow 🙂

  2. brad

    can any of the people competing in the games find their ranking on the leaderboard? I can’t even though all my scores have been validated.

    Also, unless there are still technical difficulties, it appears the number of masters men 45 – 49 shrank quite a bit this last week. Quite possible that this wod weeded out some folks

    1. I have contacted games support on this and am awaiting a reply. I have a feeling it may be tied to all of the multiple entries over the last 3 workouts. I will update as soon as I get a reply.

  3. Garrett

    We need to sign up for Metro Dash Houston. It is complete;y different this year. I know I am going to do it. Here is some info:

    Have you ever wondered how far you could push yourself? We do everyday. So, we combined 30 elements into one insane obstacle course that will surely push your physical and mental limits. Whether you’re competing to win or just for fun, Metro Dash will unleash the best in you.

    The Metro Dash course is set up in an area the size of an NFL football field. Competitors will sprint a total of 600 meters while climbing, crawling, jumping, swinging, and scaling their way through 30 challenging obstacles. The individual or team with the fastest time wins.

    At Metro Dash after we’re done working hard we like to play harder! After all, what’s the point of beating yourself, if you can’t share your story with comrades over a cold beer.

    ■Race T-shirt
    ■Finisher Medal
    ■Post-event party with beer, food, and music

    Metro Dash is a full day event; however, we offer a morning race and an afternoon race and each race is placed and awarded separately. We do this because we realize that you have a life and that your time is extremely valuable. When registering simply select a start wave in the race you would like to compete in (either AM or PM), and if you want to participate with faster competitors make sure you register for one of the elite waves.

    A Dasher is a person who laughs in the face of adversity and who knows that the only way to success lies in hard work, sweat, and pain. If you like to push yourself, and are up for a unique obstacle race, then Metro Dash is for you.

    INDIVIDUAL (Male and Female):


    TEAMS (Teams of 4)

    ■Co-ed (at least 1 male and 1 female)


  4. Russell W.

    Hey, I did not do too bad. I pulled an 8:06 for my 2K, a 3:51 for my 1K, and a 1:50 for my 500. More improvement… 🙂

  5. Zach

    Hey Silverback Nation!! I agree with Garrett we need a great showing of Silverbacks at Mertro Dash this year it is completely different then last year for which I can personally attest. Any questions about Metro Dash please ask me and I will answer as I can.

    Did not got to get The Games Open WOD 11.3 in last week 🙁
    Finally got to a local box today CF TakeOver and got a great work out in. Cant wait to go back to the nation.

  6. Russell W.

    Hey guys, I can cover the Team entry fee temporarily. If any of you want to do a team entry. We can do mixed, I don’t care. Let me know if you guys want to do it that way.


  7. Matt Vaughan

    Good WOD to get back into a rhythm with. Rowing is still a weakness of mine. Had to take the last 5 days off (which was wasn’t fun) to do the thing we call work. Much rather be torturing my body than torturing. Missed open workout 11.3 but since the website is still messed up and I was just competing for fun I’ll still participate in the Saturday workouts when I’m able.

  8. Russell Wells

    I went to the Concept 2 website to see what my world ranking would be for my 2K time.

    HA HA HA!!!!!!! I got a good laugh

    1337 in the World

    339 in the USA

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