10.24.2011 – CrossFit Silverback

23
Oct

10.24.2011

WARM UP: Med Ball Toss

BUY IN:  Tag Team Race (not Down and Back)

STRENGTH: Overhead Squat 5 x 5 @ 80% of 1 RM

WOD: Last seen on 7.20.2011

Repeat for 3 rounds total, rest 2 minutes between rounds
AMRAP in 4 minutes of
15x Push press (75#/55#)
10x Sumo deadlift high pull (75#/55#)
5x Burpees

CASH OUT:Wall Walks x 3 (each way)

Todd set the bar high today.5 am crushed it!

5 am crushed it!

or maybe it was the other way around.

4 Responses

  1. Brutal – I’m not one to poke the GIC, but that WOD could easily be turned into – “Fittest Silverback”. Simply make it 2 sets in 4 min with 2 min rest between and run it out to failure. My guess is 6 rounds would take the title.

  2. I would have liked Joe’s idea quite a bit more before 9:30. Cranked (and I mean cranked like an old fishing reel) 8 rounds 20 reps. The Girl-rillas put forth an inspired effort Pam and Casey P. both had superior efforts along with the usual front runners Judi and Renee. Shannon cracked the code on Over Head Squats while Sandy made a valiant effort to get back into the swing of things. Michelle keep up the great work, you have come a long way in a very short time.

  3. momsnotfuling

    Missed you,
    Diasy WOD
    Herd 12 kindergarteners to clubhouse. Kinda like herding cats.”oh look at …(insert anything)!”
    innumerable # of squats as you bend down to help with projects.
    Overhead holding of 3 fingers to try and gain quietness.
    Deadlift storage box that has supplies in it.
    Cash out: Daughter’s black cat on orange background to hang on fridge.
    Repeat 2 times per month till end of school year!

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