01.26.2012 – CrossFit Silverback



WARM UP: Med Ball Toss

BUY IN:  Tabata Quarter Deck


Wall Walks / Hand Stand Push Ups


5 rounds
Run 200m
21, 15, 9, 6, 3 x Push-ups
21, 15, 9, 6, 3 x Squats

Cash Out: 


5 Responses

  1. Dear 5 am’ers,

    My humble apologies for frightening you with squat numbers this fine morning. For the record, my understanding of the rep scheme was 42, 30, 18, 12, 6. Granted this would have taken the WOD into a completely different realm, but alas “It is what it is baby!”

    Great drag race this morning. Russell, you would have enjoyed the Daytona 5 rounder Joe and Johnathan threw down. Ok, second cup of java in hand time to see what how the ladies are gonna smoke this one at 830. A good day to all and to all a good day.

    Dick “Spider Monkey” Douglas out.

  2. Russell – make no mistake, this “drag race” was more like a race between a Clydesdale and a Throughbred. 6:59

    Good WOD today. Short and Sweet.

    Tip of the day – reps can be done unbroken

    1. jonathan

      I have never seen a clydesdale do squats that fast. Fun to have a little race amongst the old guys. Expect the young colts to smoke this one in the afternoon. 6:59

  3. Well guys, I did not have the nitrous loaded for this mornings WOD. Squats actually slowed me a bit. Time was 7:16…. 🙁 I did however hold a handstand away from the wall for a few seconds…. 🙂

  4. Realized several key points today, getting hurt over Christmas sucks, not working out while surrounded by Egg Nog and sugar cookies. Chasing Britni on the run was a morale breaker as she took one stride to my two and I still couldn’t close the gap. Never watch Jarod and John O kill a bodyweight WOD before you do it, you will feel even slower than the minute thirty they beat you by. Finally, I realized I don’t have it worse than anybody else and I want all of you to know how much I appreciate your hard work on every WOD.

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