Archive for March, 2012

GORILLA WAR UPDATE

Posted: March 31, 2012 in Uncategorized

CLEAN UP OPERATIONS:  This week we swing back around and pick up the workouts that got left behind.  Saturday kicked it off just right.

Rx thrusters, ouch, they are even worse when Rx is 2/3 of your body weight.

First Rx workout! Janie develops her inner Girl-rilla.

You know your tired when even letting the weight down hurts.

CHECK OUT THE REST OF THE EFFORT ON FACEBOOK

READY TO WORKOUT?

Posted: March 29, 2012 in Uncategorized

FRIDAY IS HERE AND IT’S TIME FOR THE SILVERBACK BUFFET.  ANY WORKOUT FROM THIS WEEK OR CATCHING UP ON YOUR GORILLA FIGHT.  LET’S GET THIS SHOW ON THE ROAD.

All the concentration curls and dumbell flies in the world will NEVER MAKE A CHIMP A SILVERBACK!

NOT SURE WHAT WORKOUT TO DO?  GO TO FACEBOOK TO HELP YOU DECIDE.

WARM UP: Push Ups and Lunges

BUY IN:  Above

STRENGTH: 

Sled Push x 4 @ 75% of BW

WOD: 

7 rounds
7x Push jerk (135#/95#)
7x Pull-ups
Run 200m

Cash Out: 

50m Farmer Walk x 3

Audra leans hard into the sled.

The ladies at 0600 brought their A-game

Donna attempted 12.5 today, equal to her all time heaviest thruster, AND CRUSHED IT!

WARM UP: Run and Hip Mobility

BUY IN:  KB Deadlift Gauntlet

STRENGTH: 

Sled Push 3 x .75 Body Weight

WOD:  

Max rounds in 9 minutes
3x Deadlifts (315#)
6x Push-ups
9x Squats

Cash Out:

TGU Sit Ups x 2 min

WARM UP: Run and Skip

BUY IN:  Mile Relay

STRENGTH: 

Push Press 4 x 5 @ 80% 1RM

WOD: 

3 Rounds for Time 

20 x KB swings (80#, 53#)
15 x Push-ups
10 x KB sumo deadlift high pulls (80#,53#)
5 x Goblet Squat (80#,53#)
50m Sled Push

Cash Out:

100 x Sit Ups for time

 

WARM UP: And More

BUY IN:  Battle Stations

STRENGTH: 

Squat 4 x 5 @ 80%

WOD:  

3 rounds, 21-15-9x
Overhead squat (95#/65#)
Box jumps (24 inch)

Cash Out:

Double Unders x 100 for time

Focused and Determined

Ferocious and Determined

MORE AT FACEBOOK

SATURDAY, AND HERE COME THE BARBELLS

Posted: March 23, 2012 in Uncategorized

9:00 am SATURDAY WE WILL DEBUT 12.5.  THE GORILLA WAR CONTINUES

Matt is definitely not afraid of hard work, welcome aboard Silverback.