08.31.2011 – CrossFit Silverback

30
Aug

08.31.2011

WARM UP: Ultimate Stretch

BUY IN:  Bear Complex x 3 min

STRENGTH: Deadlift x 1 RM

WOD:

3 rounds

30x Box jumps (20 inch)
20x Sumo deadlift high pull (95#/65#)
30x KB swing (70#/53#)

CASH OUT:  Tabata Sit Ups

Casey thought a little "pep" might help the first attempt today. She didn't make us spell "Deadlift"

The day seems to be all about the Girl-rillas; starting off with Adriana and a new PR!

Then singing the heavy iron in the WOD for Rx

Through sheer focus Judi levitated onto the box.

Sandy pushed harder than I have seen before and didn't let up even after a spill on the box.

Tanya dug deep and crossed the finish line with a roar and not a whimper.

CHECK OUT THE REST (INLCUDING THE MEN) ON FACEBOOK.

4 Responses

  1. Marianne

    Trip to Paris got cancelled so I signed up for 31 Heroes. Yay!!!! I told everyone at work today I was not working past 5:30pm today so I am really hoping to make it to my first workout this week today at 6:30pm
    🙁

  2. Judi Harmon

    All I can say about this WOD is that I’m glad Casey repeatedly warned us girl-rillas that this WOD is NOT suppose to be easy. To her credit, she was right – it was NOT easy!!!

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