09.26.2011 – CrossFit Silverback



WARM UP: Med Ball Toss

BUY IN:  Tabata Burpees

STRENGTH: Overhead Squat 1RM


3 rounds, 15-12-9x reps
Double KB clean to thruster (53#/24#)

CASH OUT: TGU Sit Ups 2 min

Not the best picture, but that is Mark's first all kipping workout, bye bye band. Great Job Silverback!

Ian going Rx on the bells.

It;s ok, she didn't fall off the rope, just stretching.


6 Responses

  1. John

    Good one today…wish i could do it…..Travel WOD today:

    Run 1 Mile
    100 Burpees
    Run 1 Mile

    Did it in about 25 minutes but didn’t have a watch or timer to know for sure.

  2. momsnotfuling

    Great 4:30 group! OHS not one I am very comfortable with- worked up to my old pr of 50#, then bumped it up to 60#! (verified by GIC) yippee! Feeling the endorphins from the new pr – after Audra completed her 70# OHS- thought I’d take her bar for a spin… and I did it! Insert happy dance here.
    Alas, brought back to earth during the wod when could not do double KB thruster. The KB kept hiting the arm that I got my flu shot in so I did one arm thrusters instead. Haven’t felt like saying it for a while but….
    WHO’S THE MAMA!!!!

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