10.19.2011 – CrossFit Silverback

18
Oct

10.19.2011

WARM UP: Push Ups & Lunges

BUY IN:  Burpee Breathing Ladder

STRENGTH: Handstand Push Ups

WOD:

5 rounds
Partner effort, one rows while the other rests, switch until all rounds are done
Row 50-40-30-20-10 calories

CASH OUT: 

Frank going for full range of motion.

Rebecca in an advisory role.

Kristen gets very Zen.

No, I don't see any velcro.

OH THERE WAS MORE FUN THAN THIS, CHECK IT OUT ON FACEBOOK!

5 Responses

  1. I guess everyone’s fingers were too tired to post results yesterday. I’m bummed that I’m out of town and missing the row bonanza/suffer festival. I’ll have to look for a good dumbbell WOD to do in the hotel gym. I had good intentions on going to a local box today but 1.25 miles in the rain just to get there wasn’t appealing to me. Therefore, I consumed an omelet with everything (yes cheese too), 4 slices of bacon, 3 cups of coffee and now I will do nothing until it all settles. That should give me enough time to find a good WOD.

    Yesterday’s WOD:

    Rx’d: 301 reps or 10rds and 1 burpee (pullups saved my bacon again)

      1. Ok so it didn’t work and I’m officially internet illiterate. If interested it’s the pic from today’s entry on the Crossfit.com site. If that doesn’t help you put things into perspective I don’t know what will.

  2. Entry number 4:

    Hotel WOD:

    warm up: ultimate and more: more hip “opening”

    Strength: Couplet (5 reps)
    Dumbell Clean & Press: 35,40,45,50,50,50,50,50
    Curls (yes isolation movement. haven’t done them in forever so what the heck): 25,30,35,40,45,45,45,45

    WOD: 5 RFT of:

    3 50# DB Ground to overhead
    6 Jumping Burpees (back and forth over the DBs
    9 50# Goblet Squats
    12 chest to ground push ups

    Time:11:29

    Cash out: 5×5 50# DB overhead tri extension (yes, yes another isolation move. My apologies GIC)

    and Tabata situps

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