04.25.2011 – CrossFit Silverback



WARM UP:  Ultimate Stretch

BUY IN:  Box Jump – Push Up Gauntlet

STRENGTH: Clean 5,4,3,2,2 x 80% 1RM


OHS@50% BW

Ring Push Ups

30-20-10 for time

CASH OUT:  Tabata Situps

12 Responses

  1. Russell Wells


    HOA meeting tonight, so I won’t be able to make the workout. I did run 3 miles yesterday. Before I had started Crossfit, I was huffing and puffing to get 2 miles I did not start that until the 3 mile mark…..:)

    I would say those are some definite results.

  2. Matt Vaughan

    In my workout log I named this WOD: “2 Things I Suck at”

    14 minutes and change w/ 75lbs. OHS is a movement I’ve always hated, which means I need to do them more.

  3. I can’t get away from OHS!! Time 10min even. Used 55lbs…I need to work on these more due to the whole balance and wrist hurting issue. I thought I was over the fatiguue from Sat, but today showed me I wasn’t. 🙁 Tomorrow will be better! 😀

    1. Casey

      Jess, I’m with you. I was feeling good after Saturday and then I got about 10 reps in and realized I was not going to do so well today! I just barely made it in under ten, maybe 9:57 or something……thank goodness tomorrow is another day!

  4. Dick D

    SWOD: 155# Still need technique work

    WOD: 7:37 w 85#

    Tabata: 16, 14, 12, 8?, 9, 8, 9, 10

    good day. hats off to the two young men doing cleans w me. They r both uber strong.

  5. brad

    To all who did all OHS, congrats to you. Don’t know if my brain was MIA due to my first 0500 in a while, but I thought I could do 95# OHS the whole way. No. Switched to FS at the second set. Too many OHS over the last few days

    Todd – you power clean 155 like it’s nothing.

    And props to Russell for seeing the improvement.

    I think Dick and I are going to road test Games 11.6 wod Tuesday night if anyone else wants to join.

    1. Matt Vaughan

      Let me know how that goes. 11.6 looks more painful than Fran, which I haven’t done in a year due to the fact that I couldn’t get up off the floor for 30 minutes. I’ll wait till Saturday.

  6. Tim M

    LOL, me too Brad! I started out with 105#, then almost immediately changed to 95#. That lasted to about the 12th rep & then backed-down again to 75#.

    Time was 10:16 w/75# OHS.
    Tabata Situp – Low # was 9

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