Time for another dose of SILVERBACK STRONG.

Warm Up: Med-Ball Toss

Buy In:  Lunges + SB Clean and Press x 5 + Broad Jumps


1A) Double Kettlebell Snatch x 10, 8, 6, 4, 2
1B) Box Jumps x 10, 8, 6, 4, 2
2A) Weighted Pull ups 3 x 3-6 reps
2B) Weighted Ring push ups 3 x 12-15 reps
3) ab circuit 4 exercises x 15 reps each

Like I said SILVERBACK STRONG: awesome Cassie!

I often hear "Do you do core work?" hmmmm, let me see.

Check out the Facebook Page to see who got on the 30 inch box OR MORE!!!!


11 Responses

  1. momsnotfuling

    Did Cindy yesterday at golds gym in San Angelo. Got in 11rnds.what a difference assisted pull up machine and ac can do. Sunday 50 sit up, 150 single unders 50 sit up, 50 lunges, 50 sit ups, 50 burpees, thennnn…..50 sit ups. Miss you guys.

    1. Matt, Take this as my official statement that I am not speaking to you for posting that picture.

      Much more gracefully, Carmen, Judi and Gracie all go the 30″ box this morning!!

  2. Jim Stewart

    In Tyler, TX yesterday and today. Visited Crossfit Tyler, a 2 month old box. Amy and her husband have the start of a good looking box.
    Todays WOD in Tyler is an AMRAP for 15 minutes:
    200 meter run and 20 pushups.

    I finished 7 rounds plus a 200 meter run. Will be back at Silverback tomorrow morning.

  3. Zach

    Checking in from Colorado Springs, trying to keep the workouts coming. Last three days have been fun and different.
    5 rds for time:
    25 squats
    50m swim

    Tackled the Manitou Incline
    1.1 miles elevating over 2200 ft at a 68% incline in 51:00. Followed by a 4.5 mile run back down the side of the Mountain through swithbacks and natural terrain!!

    Campground workout
    100 HPC&Jerks for time with 25# DB
    But every min on the min 15 squats
    Followed by campfire paleo breakfast of eggs scrambled with orange peppers, onions, garlic, tomatoes, and cilantro all with a side of grilled peaches! Oh ya a cup of Christmas cookie flavored coffee!
    Hope to be back at the Nation soon!