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“Sile”

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Pacific Strength CrossFit Tribute WOD

667 27
  • For Time and Reps
  • AMRAP in 1 minute of:
  • Back Squats (135/93 lb)
  • Then, directly into:
  • 10 Pull-Ups
  • 1x400 meter Run
  • 20 Sit-Ups
  • 19 Single-Arm Alternating Dumbbell Burpee Cleans (50/35 lb)
  • Then, AMRAP in 1 minute of:
  • Front Squats (115/73 lb)
  • Then, directly into:
  • 10 Pull-Ups
  • 1x400 meter Run
  • 20 Sit-Ups
  • 19 Single-Arm Alternating Dumbbell Burpee Snatches (50/35 lb)
  • Finally, AMRAP in 1 minute of:
  • Overhead Squats (95/65 lb)

On a running clock, perform as many repetitions as possible (AMRAP) of the Back Squats for 1 minute. From 1:00, complete 10 Pull-Ups, a 400 meter Run, 20 Sit-Ups and 19 Alternating Dumbbell Burpee Cleans. Then, proceed to a 1-minute AMRAP of Front Squats. After the full minute, complete 10 Pull-Ups, a 400 meter Run, 20 Sit-Ups and 19 Alternating Dumbbell Burpee Snatches. Finally, perform a 1-minute AMRAP of Overhead Squats.

This workout will be scored in two parts: for time and for reps. The first score is the total time it takes to complete the whole workout. The second score is the total number of repetitions completed by the end of the workout.

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namesake photo
Background: This tribute workout is dedicated to Sile Bao, a member of Pacific Strength CrossFit @pacificstrength (Oakland, CA, USA) who battled stomach cancer for the 15 years before beating the disease in 2019 thanks to surgery.

This celebratory workout was designed by Pacific Strength Head Coach and Owner, James Kusama, to support Sile's battle.

The rep scheme signifies:
- 15 minutes AMRAP for the number of year Sile battled her cancer
- 10-1-2019 for the date of surgery
- squats and deadlifts are Sile's favorite movements
- AMRAP is her favorite structure
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