Archive for May, 2012

HERE GOES FRIDAY

Posted: May 31, 2012 in Uncategorized

THE FRIDAY BUFFET IS IN FULL EFFECT:  PICK THAT WORKOUT YOU MISSED OR MAYBE TAKE ON THE BONUS WOD.

Nope, HE STILL hasn’t posted the WOD.

05.30.2012

Posted: May 30, 2012 in WOD-Work Out of the Day

WARM UP: Run and Skip

BUY IN:  1 Mile Relay

STRENGTH: Overhead Squat / Front Squat Establish 1RM

WOD:

 

Max rounds in 8 minutes
3x Deadlift (315#)
7x Box jumps (24 inch)

Cash Out:  TGU SU x 2 min

WARM UP: Down and Back

BUY IN:  Same

STRENGTH: Shoulder Press establish 1RM

WOD: 

3 rounds
15x Hang power cleans (135#)
15x Burpees

Cash Out: 

100 x Double Unders for time

 


WARM UP: Ultimate Stretch

BUY IN:  Tabata Burpees and Flutter Kicks

STRENGTH: Deadlift 4×5 @ 75%

WOD:

 

3 rounds, 21-15-9x
Overhead squat (95#/65#)
Knees to elbows

Cash Out: 

100 x Sit Ups for time

 

MEMORIAL DAY MURPH

Posted: May 27, 2012 in Uncategorized

WE WILL BE KICKING OFF AT 8:00 AM TO GET THINGS GOING.

IF YOU DON’T FEEL QUITE UP TO THE FULL CHALLENGE THAT’S OK,  TAKE IT ON AS A TEAM.  2 OR 4 MEMBERS EVERYBODY RUNS, BUT ALL THE MOVEMENTS ARE DONE TAG TEAM STYLE.  IF YOU THINK YOU NEED A TEAM AND DON’T HAVE ONE, DON’T WORRY WE WILL FIND YOU ONE.  JUST COME ON OUT AND GIVE IT YOUR BEST, YOU WON’T REGRET IT.

An awesome crew turned out, a few silverbacks even brought in family from out of town.

Work like a Silverback, recover like a Silverback!

DON’T FORGET

Posted: May 25, 2012 in Uncategorized

SATURDAY:  9:00 AM (THE SATURDAY WOD) Sometimes challenging, sometimes different but, ALWAYS FUN.

MONDAY (MEMORIAL DAY)  8:00 AM  MEMORIAL DAY “MURPH”,  some could argue the workout of the year.  Honor the hard work and sacrifice of our country’s fallen with a test of personal test of will and whole lot of sweat. Follow this link to “Get to know the real Murph”

FRIDAY BUFFET

Posted: May 25, 2012 in Uncategorized

MAKE SURE YOU CATCH THAT WORKOUT YOU MISSED EARLIER IN THE WEEK OR MAYBE TACKLE AN ALTOGETHER NEW ONE.

Scary in two ways: one, what google turns up when you search “silverback”, two, why is he wearing ski boots?