WARM UP: Ultimate Stretch

BUY IN:  Quarter Deck

STRENGTH:   Back Squats 4 x 3 @ 95%


6 rounds
6x Overhead squats (135#/95#)
6x Muscle-ups
6x KB swings (70#/50#)

Cash Out: 

Sit Ups x 100 for time

Number one of three awesome Rx firsts today! 95# OHS WAY TO GO JESS!!!

Garrett with one of his 36 Muscle Ups!!!

Johnathan crushed the same 36!!! A GREAT DAY INDEED, SILVERBACKS!


8 Responses

  1. johnathancranford

    After you’ve been doing crossfit for a while, it’s easy to get preoccupied with how fast you finished a WOD or how you did compared to others. You forget that sometimes just completing a workout is something you can be proud of. Awesome job today Garret and J-Money on your RX, and everyone else who finished.

  2. Jessica Ayala

    Went RX and I’m very glad I got through it. One of the first times I wanted to throw in the towel. Totally agree with what Jonathan said. Speed isn’t going to get you stronger. Pushing yourself on heavy weight and getting through it is what will make you better. Thanks to all of 5:30 for pushing me through that WOD. See yall Wednesday 🙂

  3. Sonya

    So proud of Johnathan and Garrett for being the only hard asses that could do today’s WOD RX’d! Yall kicked some butt! And thanks to Garrett for pushing me to do the 95 lbs on OHS. It was rough and not pretty but did it. Now if I could get you pros to teach me how to do just one muscle up…..

  4. Garrett L.

    I Agree with y’all 100% it is not always about Speed and beating the person next to you. I want to thank Johnathan for the extra push. Without you there I would have switched to pull-ups on round 4. I almost didn’t get out of bed this morning my body hurts so bad. I love seeing the heavier weight being thrown out there in a workout. Great Job to everyone finishing this workout it was one of the tougher ones I have been through at CFSB. Awesome Job again guys.