Archive for November, 2011

WARM UP: Med Ball Toss

BUY IN:  Bear Complex Breathing Ladder 1-8

STRENGTH: Cleans (Med/Med Heavy)

WOD:

LA
3 rounds
5x Thrusters (m:135# f:85#)
10x Burpees
15x Double-unders

CASH OUT: 

Tabata Sit Ups (Really)

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WARM UP: Rope and Row

BUY IN:  Rowing Relay

STRENGTH: SILVERBACK STRONG

1) Deadlift @ 3,2,2,1.1 @ 100%

2a) Double KB Squat Cleans 4 x 3-6

2b) Farmer Carry x 4

3a)  Squat Jumps 3 x 10

3b)  Ring Push Ups  3 x (near max effort)

4) Prowler Pushes 50m x 4


Cash Out: Tabata Sit Ups

Val finished off the night with a 260lb push "Even my face hurts".

Ashley ended her Texas Thanksgiving today with a WOD before the flight home. Come back soon.

Always good times when a competitor like Clint from CrossFit Coronado visits, he got all diesel before "heading back Cali". (Oh yea, I went there)

 

WARM UP: PVC Snatch Practice

BUY IN:  PVC Snatch Practice

STRENGTH: Snatch (Med/Med Heavy Practice)

WOD: 

10 rounds
3x Power snatch (115#/75#)
12x Box jumps

CASH OUT:  Pull Ups 3×8

WARM UP:  And More

BUY IN:  Kettlebell Swing  Gauntlet

STRENGTH: Back Squats 5,4,3,3,3 @ 85

WOD: 

5 rounds
15x Burpees
10x KB swings (70#/53#)

 

CASH OUT:

TGU Sit Ups

Ashley leading from the front at 5:30.

Tracy and Jennifer upping the weight and thereby the intensity. Nice job Girl-rillas.

Marianne embraces the Rx.

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SATURDAY at 9:00

Posted: November 25, 2011 in Uncategorized

More than a few Silverback’s came out Friday to work off their turkey torpor.  Now for Saturday it’s time to get back to serious fun.

Or I guess you could go shopping, right?   right?  yeah that’s what I thought.

 

HAPPY THANKSGIVING AND DON’T FORGET

Posted: November 23, 2011 in Uncategorized

A HAPPY AND HEALTHY THANKSGIVING, VERY PALEO!

DON’T FORGET, FRIDAY WE ARE BACK IN ACTION AT 8:30 (Adults & Kids workout) and 4:30 (Adults Only).  SATURDAY 9:00 AM as usual.

WARM UP: Rope & Row

BUY IN:  See Above

STRENGTH:

Deadlift @ 3,3,2,2.1 @ 90%

WOD:

Ten Rounds (w/partner)

Row x 150m

Renegade Manmaker (w/squat clean) + Dumbell Bear Crawl + Renegade Manmaker (w/squat clean)

Cash Out: Tabata Sit Ups