04.19.2011 – CrossFit Silverback



WARM UP: Down and Back

BUY IN: See Above

STRENGTH:  Cleans 3,3,2,2,1 @ 85% 1RM (That’s right we ran out of time yesterday)


5x Deadlift @ 
10x Push Press @  
Max Rounds in 12 minutes 
1-10-1 Partner Step-up Ladder with KB in Rack 
“Rest” is with KB in Rack Position

17 Responses

  1. Casey

    Great morning 5AMer’s!

    Melissa you are doing awesome!

    I got 12 rounds (6DL) on the DL/PP and 9:20 for the WOD with Dick and James.

    Again, Drew, awesome this morning. It MUST be the glasses, please wear them Saturday!

    EVERYONE should go to the games website and watch the video of Hector Delgado. EVERYONE! EVERYONE!

  2. Dick D

    Casey made me feel inferior again today. My ego is eating copious amounts of humble pie lately.

    SWOD: 145

    WOD: 15 rds at 85, what Casey said on the step ups (25’s and 20″). Forearms are now toast.

    I concur with Casey on the Delgado video.

  3. Valerie

    All those competing Saturday (and those coming to cheer us on!!!) WOD briefing is at 0800, with the WODs (in heats) starting at 0830..according to BCCF, more info will be posted later in the week

  4. Todd

    SWOD: 145
    WOD 1: 16 rounds even @ 105
    WOD 2: 7:45 with DJ

    Props to DJ, by the way. 17 rounds @ 115

    That’s going to leave a mark. Ice bath here I come.

  5. laura

    I LOVE LOVE LOVED THIS WOD!!! it was tough…but a good one!
    I did 75# for DL/PP and completed 13 rounds
    step ups on 20″ box with 20# KBs in 9:19 however I will confess that after a the first few rounds of step ups I quit racking them…. :/ I feel bad about doing that…Sorry Cassie for not listening…I will do better next time 😉

    1. laura

      oh and on the strength I did 95# I think I should have maybe gone a TAD heavier…I did them all pretty quickly with not much rest between sets…

  6. Micki

    6:30 class was huge and had to split up again. Did KB steps first with Samantha and Melissa. We all used 10# and finished in 8 something. Too hot and sweaty to remember (the DL/PP folks had the better fan angle)! Matt said to use 45# for DL/PP. Completed 10 rounds. Only afterwards did I realize the bar I “found” actually had 50# on it. Here to fore, that was my 1RM so I got a workout for sure. On day 2 of Whole 9’s 30 day challenge. I’ve learned to cook Mel’s chili, zucchini and onion frittata and scratch spaghetti sauce. Mayo and pesto will be next experiments.

    1. laura

      ohhh and I just completed week one of the whole 30! 🙂 glad someone else is doing it right now too! we can do it! we can do it 🙂

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