Workout of the Day (WOD)

Monday 12/16/13

Congrats to everyone that competed in the Gorilla Games yesterday and to those that came out cheered us on, sent us texts/facebook/instagram and many varieties of social media love & support. Thank you.

Everyone did amazing and it's always fun to get with friends, workout and compete.

More results and pictures will come this week.  Everyone did good and a few CFIB'ers made the finals.  Christine after 3 wods was ranked first for the Masters division and only the top 8 women made the finals, she had to pull out due to an injury but she had a nice lead going into the finals.

Taryn O., made it to the finals of the teen division(only top 4 made it to the finals), congrats to her.  Great work to Marissa who also competed in the teens.  These were the two youngest kids in the teens division, both are only 14.  The division was ages 14-17.

I also made it to the finals of the Men's Masters Division.

Coach Tyler was top 10 in the firebreather division, Tim killed in the firebreather division too.  Also Nicole kicked butt in the women's Masters.  CrossFit Competitions are becoming the modern 5k, 10k and half marathon.  Don't just hear about all the cool things others are doing, think about registering for one in the future.

How high did Christine throw that Wall ball?

How high did Christine throw that Wall ball?

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Nicole and Christine Post WOD

Nicole and Christine Post WOD

Taryn in the Teen Finals

Taryn in the Teen Finals

Marissa doing "Super Cindy" in the teen division

Marissa doing "Super Cindy" in the teen division

Strength: 
Strict Pull-Ups  5x5x5x5x5 (add weight if you can do the sets of 5 easily, use the smallest band possible to complete the 5 reps)

WOD:
12 Minute AMRAP
200m Run
10 Front Squats (men 100% BW/ women .75%BW)
15 Sit UPs