09.15.2011 – CrossFit Silverback

14
Sep

09.15.2011

WARM UP: 400m & more

BUY IN:  See Above

STRENGTH:  TGU 5 x 1

WOD: 

3 rounds
Overhead squats (95#/75#) 21-15-9x reps
KB swings (53#/36#) 9-15-21x reps
Run 400m

CASH OUT: 

Pull Up Ladder 2 x 1-6

27 years and still going strong! Congratulations to Jim and Lynn

CHECK OUT HOW EVERYONE ELSE DID TODAY ON OUR FACEBOOK PAGE

6 Responses

  1. Jim Stewart

    Great crew this morning with a two surprise for 05:00: Val and Tonya joined us!! Jonathan lead the way with a solid time of 10:?? RX. I RX’ed and my time was 12:45.

    I want to wish my bestest friend and bride of 27 years a Happy Anniversary.

  2. Dick D

    Endurance WOD:

    warm up w 2000 on rower.
    ultimate stretch and hq warm up.

    8 x .25 miles on stationary bike with .75 mile recovery. (.25 were at level 14 [like big chain ring on MTB] and 125 rpms)

    legs were uber smoked but happy.

    Dick “on the road to recovery” Douglas

Leave a Reply