Posts Tagged ‘Cindy’

WARM UP: Push Ups and Lunges 

BUY IN:    Rowing Relay 3 x 250

STRENGTH:   3 x (Tire Flip x 5 +  Rope Climb)

WOD:

5 rounds
5x Hang power clean & jerk (155#/105#)
20x Double unders

Cash Out: 

Med-ball Sit Ups x 2 min 

Taylor took the lead today with a  7:54, the first ladies sub 8 of the day.

ANOTHER BUMMER, there were too many yesterday so here is one more I put off.  Taylor moved into her new apartment inside the loop, hopefully she can visit us every now and then.  Hope we see you soon. (Taylor had the gym’s first womens’ sub 8 minute 2k row right before this picture.)


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WARM UP: Down and Back

BUY IN:   Same

STRENGTH: Squat 90% 4 x 3

WOD:

5 rounds
10 x Box Jumps
10x KB swing (72#,53#)
15x Toes to bar

 Cash Out: 
3 minutes plank holds
BUMMER!  Mark's last week in the Silverback Nation as he transfers for his job.  Fair winds and following seas, please visit when your in H-town.

BUMMER! Mark’s last week in the Silverback Nation as he transfers for his job. Fair winds and following seas, please visit when your in H-town.  (It occurred to me there are two Marks in this photo, don’t worry Judi, it’s the one in front)

ANOTHER BUMMER, Scott's visit is over and he and the family are headed back north.  Following the program remotely we could really see where his dedication had paid off.  Come back soon Silverback.

ANOTHER BUMMER, Scott’s visit is over and he and the family are headed back north. Following the program remotely we could really see where his dedication had paid off. Come back soon Silverback.

 

 

WARM UP: Push Ups and Lunges 

BUY IN:    KB Deadlift and Swing Gauntlet

STRENGTH:   Clean 10 min 1RM then 3 reps every minute on the minute  x 8 @ 50%

WOD:

12 min AMRAP
10x Deadlift (225#,165#)
10x Burpees
10x KB swing (72#,#53)

Cash Out: 

Med-ball Sit Ups x 2 min 


REMEMBER OUR ALTERNATE HOLIDAY HOURS TODAY! (Just scroll down a couple of posts)

WARM UP: Down and Back

BUY IN:   Same

STRENGTH: Back Squat 4 x 4 @ 80% 1RM

WOD:

5 rounds
50m Sled Push
15x Pull-ups

Cash Out: 

Handstand Push Ups x 3 Near Max

WARM UP: Push Ups and Lunges 

BUY IN:    Jump Rope with Consequences

STRENGTH:   Pistols (one leg box squats) x 3 sets

WOD:

Gizmo Lite
3 rounds
Run 400m
10x Burpee
20x Walking lunge steps, each leg
30x Sit-ups
40x Squats
50x Double-unders

Cash Out: 

 


WARM UP: Push Ups and Lunges

BUY IN:    Bear Complex x 3 min

STRENGTH:   Clean Work up to 1RM

WOD: One more from the competition the past weekend.

3 Rounds
2 min (12 x Burpee Box Jumps then AMRAP Push Press)
2 min (12 x Burpee Box Jumps  then AMRAP Front Squats)
2 min (12 x Burpees Box Jumps then AMRAP Hang Power Cleans)  115/75
SCORE IS TOTAL REPS PERFORMED

Cash Out: 

1 min wall balls

WARM UP: PVC Snatch Warm Up

BUY IN:    KB Swing Gauntlet

STRENGTH:   Deadlift 4×4 @ 80%

WOD:

4 rounds
Bar load is 1/2 bw
6x Power snatch
6x Overhead squats
Sprint 100m

Cash Out: 

100 x Double Unders