04-12-2011 – CrossFit Silverback



WARM UP: Group Therapy

BUY IN: 5 Rounds of Pull ups x 5 + Push Ups x 5 + Sit Ups x 5 + Squats x 5

STRENGTH: Ring Dips 5 sets to failure (-2)

WOD “Hair of the Dog”

Time to get back to some foundational power and explosiveness.

For time 21-15-9 of:


Box Jump

Pull Ups


18 Responses

  1. Casey

    So, according to Matt, this is an “easy” day……… Enjoy!!

    Great 5AM group today!

    Adrianna, way to get back on the box……..you won today!

    Melissa, great first day, you fit right in 😉

  2. brad

    C’mon kids, let’s not quit. Getting to the muscle ups is going to be tough on its own. Get one MU and you move up exponentially. Let’s work this. I’m going tomorrow night. We can do it. As Val told me, just getting 90 reps is going to be tough.

    wod – 11:44 @ 255

  3. Matt Vaughan

    I feel I’m stroganoff enough to learn the Muscle Up in a short amount of time but the OHS are extremely heavy. I think my best ever was 110 and that was when I worked on them heavy for months. I’m going to see how fast I can get 60 Burpees and take it from there.

    9:29 w/ 205lbs on the wod today btw.

  4. Dick D

    I really didn’t intend to say that I wasn’t gonna give her a try, just that the 120 OHS and muscle ups were gonna take their toll. I will now stop crying like a 4 yr old and get downstairs for a hotel WOD con sleep deprivation. Can you say double under? …I knew you could.

  5. brad

    I’m going tonight between 5:30 – 7:00. Work on flexiblity on shoulders, hips, wrists and ankles for the OHS. Try to string 10 together before dropping the bar. Got to work on the turnout on MU; if I get to them.

    Goal would be burpees in 6:00, OHS by 9:00 and use that last minute to get one or two MU. OHS are going to be tough.

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