Workout of the Day (WOD)

Monday 4/14/14

This is going to be an exciting week. 

Masters competitors who finished in the top 200 worldwide in their age division af the completion of the Open are invited to compete in the Masters Qualifier. 

The Masters Qualifier runs from April 17-21. At 5 p.m. PT on April 17, four workouts will be released. Competitors will have four days to complete the workouts and submit scores.

Now that the CrossFit Open is over, this week is the first step

There are three athletes with CrossFit Interbay that has qualified for that next step.  Congrats to Nicole D., Christine M., and Rob R. for qualifying.  I can't wait to see what fun they program for you.

Nicole and Christine

Nicole and Christine

Rob with his son Willy

Rob with his son Willy

Strength:  Shoulder Press
First work set 3 Reps @ 62% your 1RM
Second work set 3 Reps @ 72% your 1RM
Third work set max reps @ 80% your 1RM

WOD:
20 Shoulder to Overhead (135/95 lbs)
200 Meter Run
15 Shoulder to Overhead (135/95 lbs)
400 Meter Run
10 Shoulder to Overhead (135/95 lbs)
800 Meter Run