Announcements
This Friday Sept. 31st one evening workout at 5pm.
Come for the WOD, stay for the TACOS!!!!
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
Metcon (Time)
4 Rounds for Time:
25m KB Lunge (53/35)
15 KB Swings
25m KB Lunge
15 KB SDHP
*Swings are done outside at the 25m Mark
Cash Out
4×10 Barbell Curls
Announcements
This Friday Sept. 31st one evening workout at 5pm.
Come for the WOD, stay for the TACOS!!!!
Silver Strike CrossFit – CrossFit
Weightlifting
Deadlift (5-3-1)
Record your 1 Rep
Metcon
Metcon (Time)
2 Rounds for Time:
20 Hang Cleans (115/75)
20 Ring Dips
200m Row
20 Hand Release Push Ups
20 Push Press (115/75)
Announcements
This Friday Sept. 31st one evening workout at 5pm.
Come for the WOD, stay for the TACOS!!!!
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Announcements
This Friday Sept. 31st one evening workout at 5pm.
Come for the WOD, stay for the TACOS!!!!
Silver Strike CrossFit – CrossFit
Weightlifting
EMOM (8min 1 Clean and Jerk/1 Hang Clean and Jerk )
Every Min On Min
Both Split Jerks
Metcon
Metcon (Time)
For Time:
9-15-21
Pull ups
DB Thrusters (50/35)
Double Unders
Cash Out
75 Lying Rig Leg Raises
Announcements
This Friday Sept. 31st one evening workout at 5pm.
Come for the WOD, stay for the TACOS!!!!
Silver Strike CrossFit – Iron Oly Skills
Weightlifting
3 sets:
DB Waiter Walk + Front Rack Walking Lunge x 20 steps (one DB overhead, one DB on shoulder)
DB Bench Press x max reps in 45 seconds (medium, light weight)
Push Ups x max reps in 30 seconds
3 sets:
Front Squat x 6 (build in weight each set)
Plank x 60 seconds
Barbell Hip Bridge with hip circle around knees (below knee) x 10
3 sets:
Sandbag Bear Hug Hold x 50 meters
L-Sit x 60 sec (accumulation is fine)
Side Plank Lifts x 20 each side
Silver Strike CrossFit – CrossFit
Weightlifting
Bench Press (5-3-1)
Record your 1 Rep
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP: (Ascending by 3s)
Squat Cleans (135/95)
Toes to Bar
Burpees
Silver Strike CrossFit – CrossFit
Weightlifting
Push Press (5-3-1)
Record your 1 Rep
Metcon
Metcon (Time)
For Time:
2-4-6-8-10
Front Squats (135/95)
Toes to Bar
Reverse Lunges
*25 DUs between each round (Finish with DUs)
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Cash Out
100 ab mat sit ups
Silver Strike CrossFit – CrossFit
Weightlifting
Back Squat (5-3-1)
Record 1 Rep
Metcon
Metcon (Time)
4 Rounds For Time:
12 Single Arm KB Thruster (53/35)
100m Run
9 Wall Balls
100m Run
6 Burpees
Silver Strike CrossFit – CrossFit
Warm-up
15min Warm Up/Mobility
Metcon
Metcon (Time)
For Time:
400m Burden Run
25 Pull Ups
200m Farmer Carry
25 Pull Ups
400m Burden Run
Burden Run: sandbag, wallball, plate.
2 DBs or KBs for farmer carry
Cash Out
100 KB Side Bends
