Archive for September, 2011

SATURDAY AS USUAL

Posted: September 30, 2011 in Uncategorized

SEE ALL YOU SILVERBACKS AT 9:00 am.  Or maybe you would like to come out and meet a few and try out our workout.

SILVERBACK BUFFET FRIDAY!

Posted: September 29, 2011 in Uncategorized

That’s right, you get to mix and match.  Pick any of the WOD’s from Mon – Thurs.  Feel like a rematch or maybe make up one you missed and don’t forget the deadlifts.  C’mon that’s better than crab puffs and cashew chicken.

 

WARM UP: Rope and Row 10 min

BUY IN: Bear Complex x 3 min

STRENGTH: TGU 3×3

WOD:

5 rounds

Run 400m
10x Clean & jerk (135#/85#)

CASH OUT: Pull Ups 3 x 8

It just looks like it's 5 am, right?

The new Silverback Uniforms were issued today! Just kidding, but seriously CC me next time.

Jeremy pulling for all it's worth.

Todd needed a little alone time after the first sub 20 Rx of the day.

Rhonda and Craig getting their first week under their belt in style. Welcome to the Silverback Nation.

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FAMILY WORKOUT

Posted: September 27, 2011 in Uncategorized

So who do you think is going to remember this more?

WARM UP: Run and Skip

BUY IN:   KB Complex

STRENGTH:  Deadlift 5 x 5 @ 75% or TGU 3 x 3 

WOD:

3 rounds
21-15-9x reps
Overhead squats (95#/75#)
Pull-ups

CASH OUT: Tabata Rope

Jonathan looking ready for the Tough Mudder, or at least a cheeseburger.

Look who's back and lifting heavy. Good to go Todd.

Ryan, working hard and turning a goat into a strength.

and the scary part, Vaughan is just getting warmed up.

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WARM UP: Ultimate Stretch

BUY IN:  Push Ups and Lunges

STRENGTH:

WOD:

“Gorilla Walk”

You just have to show up to find out

CASH OUT:

 HERE ARE SOME HINTS;

Nice shades; just because you have to pull a sled doesn't mean you can't be stylish.

One sandbag not enough? That's OK, just grab two Valerie.

Kamee digging deep,

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WARM UP: Med Ball Toss

BUY IN:  Tabata Burpees

STRENGTH: Overhead Squat 1RM

WOD:

3 rounds, 15-12-9x reps
Double KB clean to thruster (53#/24#)
Pull-ups

CASH OUT: TGU Sit Ups 2 min

Not the best picture, but that is Mark's first all kipping workout, bye bye band. Great Job Silverback!

Ian going Rx on the bells.

It;s ok, she didn't fall off the rope, just stretching.

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