FRIDAY, SATURDAY and MONDAY TOO

FRIDAY: THE SILVERBACK BUFFET NOW IS THE DAY TO MAKE UP THAT WOD FROM THE PREVIOUS 4 DAYS OR TAKE ON OUR BONUS…  

Sometimes in my search for all things Silverback I find some odd things.

It’s not so much the decision to tattoo a large angry blue ape on each leg, but instead what is with the Mickey Mouse ears.

SATURDAY: 0700 FUN de MENTALS II  It’s time to up your game again, we got the base lifts down, now we need to tackle the question of power and some of odds and ends that you only find in CrossFit.

0900 Our Regular Workout:  However “regular” you think that may be.

MONDAY: LABOR DAY  8:00 am (Even Gorillas like a day off now and then)

08.30.2012

WARM UP:  Run & Skip

BUY IN:  Run Row and Rope  row 250, run 200, 150 single unders

STRENGTH:  Sled Push 3 x .75 BW

WOD:  

Max rounds in  minutes 13 (lucky) .
Front Squat (155#/#95 ), add 3 reps per round
Run 200m

Cash Out: 

 

08.28.2012

WARM UP: PVC Shoulder Mobility and Snatch Practice

BUY IN:  The Bear Complex

STRENGTH: Power Snatch 4×3 @ 90%

WOD:

Jan
10 rounds
5x Clean & jerks (135#/85#)
5x Pull-ups, strict

Cash Out: 

2 min Med ball sit ups

08.28.2012

WARM UP:  Push Ups and Lunges

BUY IN:  Burpee Battle 1-8

STRENGTH:  Handstand Push Ups

WOD:  

5 rounds
20x Gound to overhead (45# plate)
7 x Thruster (115# 85#)
Rest 2 minutes

Cash Out: 

Sled Push x 3 @ .75 Bw

08.27.2012

WARM UP: Ultimate Stretch  

BUY IN:   Monkeys and Bears

STRENGTH: Power Cleans 4×4 @ 90% 1RM

WOD:

 

3 rounds, 12-9-6x reps
Overhead squat (135#/95#)
Burpee Box Jumps

Cash Out: 

3 x Pull Ups near max (Kipping)

FRIDAY AND SATURDAY SCOOP!

FRIDAY IS THE BUFFET AND YOUR LAST DAY TO GET SOME OF FRAN!!!!

CHECK OUT BELOW WHAT’S ON FOR SATURDAY!!!!!

 

7 am FUN de MENTALS I Here is where we lay the foundations of good movement and establish your baseline numbers. You have to have this before you move on to FUN de MENTALS II (NEXT SATURDAY).

9 am Our Weekend WOD.  Usually a littel different, often a challenge, always fun.  If you have been wanting to visit the Silverback Nation, this is a   perfect opportunity.

A LOOK AHEAD

NEXT SATURDAY:  FUN de MENTALS II – So you think you’ve mastered the base lifts and want another taste, very well the stakes are going up. make sure to sign up on the board at the box.

08.23.2012

WARM UP:  Run & Skip

BUY IN:  Grin & Bear It (Tag team: Run 200m while partner repeats Bear Complex 2 rounds)

STRENGTH:  Deadlift @ 85% 4×4

WOD:  

Max rounds in 12 minutes
7x Power clean (65%)
7x Burpees
Run 200m

Cash Out: 

3 sets Dead Hang Pull Ups

08.21.2012

WARM UP: PVC Shoulder Mobility and Snatch Practice

BUY IN:  The Bear Complex

STRENGTH: Power Snatch 4×4 @ 80%

WOD:

Max rounds in 10 minutes
1x KB snatch (72#/53#)
3x Overhead squat
5x Swing

Cash Out: 

2 min Med ball sit ups

08.20.2012

WARM UP:  Down and Back

BUY IN:   Same

STRENGTH:  Hand Stand Push Ups

WOD:  

 

For time
Row 1000m
25x Deadlifts (225#/135#)
50x Burpees

Rest 5 min and then

3 x Sled Push @.75 BW

Cash Out: 

 

08.20.2012

WARM UP: Ultimate Stretch  

BUY IN:   Tabata Quarter Deck

STRENGTH: Power Cleans 4×4 @ 80% 1RM

WOD:

 

3 rounds
Overhead squats (115#/85#) 21-15-9x reps
KB swings (70#/53#) 9-15-21x reps
Run 400m

Cash Out: