Workout of the Day (WOD)

Monday 8/19/13

I want to congratulate all the CrossFit Interbay Members plus the teams from all the gyms that competed in our 5th Bellevue Interbay Throwdown, this one benefitting the Austin Foundation.

I was very happy with how many PR’s were out there.  Vipin, Holly, Sandra and Jake did amazing and for most it was their very first competition.  The same can be said for Ali, Tyler, Nicole B., and –E-, (this was Nicole and Ali’s first competition, great work).  CrossFit Interbay was VERY well represented amongst the 32 teams (128 competitors) coming from all over Washington State and as far as Oregon…….Eight hours and 5 WOD’s later, 6 teams went to the final event, including the "Kings Tigers" which had Coach Beth and Jason LaBaw from CFIB on it, “50 Shades of Gains” which had DK, Jason C., Christina and Emily competing from CFIB.  One of the opposing teams also making it to the finals had former CFIB’ers James and Amy on their team.  I was very happy with how many teams we had doing their first competition, experiencing the nerves and excitement that comes with this.  Hopefully you had a good experience and want to do this more.  Great work everyone!!!!


Strength:  Shoulder Press Week 3
5 reps @ 68%
3 reps @ 77%
1+ reps @ 86% 

3 Rounds
20 Burpees
25 Wall Balls (20/14)
30 Sit Ups