Workout of the Day (WOD)

Saturday 3/26/11 Fight Gone Bad

That's right, to help celebrate the UFC is at the Key Arena we will be doing Fight Gone Bad during the 9am and 10am classes.  Come on in and challenge yourself.  Let's have some fun.

  • The CrossFit workout will be ‘Fight Gone Bad’. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:
    1. Wall-ball, 10 ft target (Reps)
    2. Deadlift high-pull (Reps)
    3. Box jump (Reps)
    4. Push-press (Reps)
    5. Row (Calories)
  • Marcos Doing Double unders......Yes Double Unders from CrossFit Interbay on Vimeo.

    David Muscle Snatch from CrossFit Interbay on Vimeo.

    Richard CrossFit Open WOD 1 from CrossFit Interbay on Vimeo.