07.15.2011 – CrossFit Silverback

14
Jul

07.15.2011

WARM UP: Rope or Row

BUY IN:  Push Ups and Lunges

STRENGTH: Shoulder Press 5×5 @ 80% 1 RM

WOD:

7 rounds

7x Overhead squats (95#/65#)

7x Box jump

7x Clapping push-ups

CASH OUT:Tabata Sit Ups

Brad launches into the first push ups of the day.

Cassie doing box jumps at 6 am. THAT'S RIGHT CASSIE WORKED OUT AT 6:00 am

Allie's perfect planks 49 of em.

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7 Responses

  1. Russell Wells

    PR’d my Shoulder Press by 5 #’s from 85#’s to 90#’s.

    Did the front squat for the WOD with 105#’s. Finished it in 10:26.

  2. Jim Stewart

    Great group at 05:00. The key to this WOD is to remember the rounds! (ask Drew about his counting abilities; he did 8 rounds)

    Shoulder Press was at #120 lbs. WOD was 75# and 24″ box with a time of 9:36.

  3. brad

    Tried to hang with Drew on SP @ 125. Couldn’t make all five reps the last two rounds. That should teach me.

    Wod – OHS @ 75 lbs and clapping pushups. 11:13

    Jim – you were en fuego this morning.

  4. momsnotfuling

    Was wishful thinking when I wrote 25# on the board, when I only did 20# OHS. Regular push ups and 16″ box. Time 12:02.
    Shoulder press of 45#.

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