Archive for April, 2011

WARM UP: Run and Skip 

CASH IN:  

STRENGTH: Snatch 3, 2, 2, 1, 1 @ 90% 1RM

WOD:

Big 5 x 55 (variant)

KB Swing + SDHP + Renegade Man Makers + KTE + Box Jumps

CASH OUT:  

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WARM UP: Med Ball Toss

CASH IN:  Lil Cindy

STRENGTH: Jerk 3, 2, 2, 1, 1 @ 90% 1RM

WOD:

 4 rounds

Thrusters x 15 (max weight while set unbroken)

CASH OUT:  Partner Medball Sit Ups (4 min)

04.27.2011

Posted: April 27, 2011 in WOD-Work Out of the Day

WARM UP: 400m and Joint Mobility

CASH IN:  High Knees and Sit Ups 30sec/30sec for 4min

STRENGTH: 

WOD:  

Jerk x 10 + Run 400m + Rest 2min

3 Rounds rest 5min after 3rd round

Back Squat x 12 + Step Ups + Rest 2min

3 Rounds rest 5min after 3rd round

TGU x 6 (3 each arm) + Burpees x 10 5 rounds

WHAT A WEEKEND!

Posted: April 26, 2011 in Uncategorized

A great week in the Silverback Nation.  Since I have not resolved the camera issue yet I thought these pictures tell a great story.

Mark roughing it on the beach in Rio with Crossfit Rocinha, sandbag drills on the beach, oh the irony.

Throw a CrossFit Challenge with beer and mud bugs and you can count on the Silverback Nation to represent.

WARM UP:  Down & Back  2 rounds

BUY IN:  See Above

STRENGTH:  Navy Seal Pull Up Complex w/ Push Ups

WOD:

Row 2K

04.25.2011

Posted: April 24, 2011 in WOD-Work Out of the Day

WARM UP:  Ultimate Stretch

BUY IN:  Box Jump – Push Up Gauntlet

STRENGTH: Clean 5,4,3,2,2 x 80% 1RM

WOD:

OHS@50% BW

Ring Push Ups

30-20-10 for time

CASH OUT:  Tabata Situps

FRIDAY: 

6:00 am

8:30 am Not just for the Girl-rillas but all comers.  Kids will be going as well

4:30 pm No kids at 4:30

6:30 pm  

SATURDAY:

THE BAYOU BASH  so  there is no Saturday workout.

Teams and supporters will meet at 6:30am to convoy down to Bayou City Crossfit.

Competition will begin between 8:00 and 9:00 and into the afternoon.  Come on out and support.