Archive for March, 2011

WARM UP: Run & Skip

BUY IN: KB Swing x 15 + Burpees x 10 (3 Rounds)

STRENGTH: Snatch 5 x 5 @ 70% 1RM


For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

CASH OUT: 1 mile (tag team)



CALLING ALL SILVERBACKS: Come on out to experience CrossFit community and the Silverback Nation at it’s finest at 8:00 am as our participants in the Reebok 2011 CrossFit Games Open will tear into WOD #2.  We all know how I feel about deadlift and box jumps and this WOD has both!  At 9:00 the trainers will scale the workout for the crowd and you can attack it with all the energy and fun that comes in this kind of competitive format.  So challenge yourself or one of your training partners and push your limits.  Come on out and make week two even bigger than week one.

CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24″ box



Posted: March 31, 2011 in WOD-Work Out of the Day

WARM UP: Down and Back

BUY IN: See Above

STRENGTH: Athlete’s Choice 1 RM


1x Clean Hi-Pull (HEAVY) +
1x Power Clean +
1x Jerk
One Triplet Every 30sec for Ten minutes
Rest 2 min
2x Hi-Pull + 1x Power Clean + 2x Jerk @ 50% 1RM (Jerk) +
6 x Burpees
Every 90 seconds for six minutes (4 sets)

CASH OUT: Tabata Sit Ups



Posted: March 30, 2011 in WOD-Work Out of the Day

WARM UP: Ultimate Stretch


STRENGTH: Jerk 5×5 @ 70% 1 RM


Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball


30sec Mountain Climber +
30sec Plank
6 Rounds (10sec to switch between)




Posted: March 29, 2011 in WOD-Work Out of the Day

WARM UP: Run x 400m  and  Joint Mobility

BUY IN: Wall Ball  Relay to 100

STRENGTH: Pull Ups Deadhang (3 sets to failure)


10x Goblet Squat (Heavy)
20x Box Jump
Three Rounds

Rest 3 minutes

15x KB Swing
20 calories Row
Three Rounds

Rest 3 minutes

10x Deadlift
10x Burpee
Three Rounds


WARM UP: Med-Ball Toss

BUY IN: KB 3 x 30 drill

STRENGTH: Clean 5×5 @ 70% 1RM


OHS Strength Ladder:  Tag Team
10 reps @  Light
9 reps @ Light
8 reps @  Light
7 reps @ Light (Pause just long enough to add weight)
6 reps @ Med
5 reps @ Med
4 reps @ Med
3 reps @ Heavy (Pause just long enough to add weight)
2 reps @ Heavy
1 rep @ Heavy

CASH OUT: Row w/ partner  50-40-30-20-10 calories


At 8:00 am we opened the doors to knock out the CrossFit Open Games WOD #1.  Quite a few Silverbacks came in early to show support for all the athletes stepping up to the challenge

The vibe was so electric that at at 9:00 am we kicked off a scaled version for the Saturday WOD complete with judges and coaches. Saturday lived up to and surpassed it’s usual description of always different and always fun.

Garret digging deep for an improvement of 30 something reps.

Such an effort comes at a price.

Cassie overcame bat sized butterflies in her stomach for a very respectable time.

Never, never, never look at the camera, I will always use the picture.

Zach also increased significantly over last week.

Almost against her will Val took on WOD #1 again. C'mon all the cool kids are doing it.

Broken collar bone, no excuses.

Jessica did not sign up for the games but posted an Rx WOD right at 5 rounds. Keep an eye on this one.

High standards and outrageous enthusiasm creates an environment of excellence.