Workout of the Day (WOD)

Wednesday 10/18/17

Here are some more pictures from the CrossFit Interbay 7 Year Anniversary Party.  You can see them all at:  Richard's Photography you can download them to use how you want at no charge.  

YoMo in the HOUSE!!!!

YoMo in the HOUSE!!!!

IMG_6344.JPG
IMG_6339.JPG
IMG_6348.JPG

Strength/Skill:
15-20 Minutes working on Cleans
Newer people focus on 1 rep at a time

Intermediate to advanced perform 5 of the following complex:
3-position clean + jerk, 
(high hang, hang, floor, try and squat each position)

WOD:
15 Minute AMRAP
10 KB Swings (55/35)
10 Box Jump Overs or Step Up and Overs (24/20)
10 Ring Dips

Since we are posting pictures from our 7 Year Anniversary Party, if you're curious where the tiger on our wall came from, here is a flashback to our 1 Year Anniversary Party where the gym got together and had it made.