Workout of the Day (WOD)

Tuesday 10/10/17

This Saturday is the 7 Year Anniversary of CrossFit Interbay Party.  "Denim & Diamonds"
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Jackie and Lindsay celebrating Jackies birthday and return from Iceland

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Strength:
20 Minutes 1 Rep Clean & Jerk

WOD:
8 Minute AMRAP
3 Power Clean (Mx 115/75, Rx 135/75, Rx+ 155/105, FB 185/125)
15/10 Push-Ups

or 15.4 but no scaling if you do this one so this is another FB

15.4
8 Minute AMRAP
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 power cleans (185/125)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Friday 10/6/17

Just one week and one day before CrossFit Interbay's 7 Year Anniversary Party, Theme......"Denim & Diamonds".

Many people have been brain storming many outfit ideas, the range is really broad.  I didn't realize how many different colors of denim there were. I'm excited.  I don't know whether to go Sexy Denim, Dad Jean Denim or a little of both.  I've been trying on some of the outfits getting ready.

denim rules.jpg
Dad Jeans always win

Dad Jeans always win

Dad Jeans and pop the collar.........so hot right now

Dad Jeans and pop the collar.........so hot right now

Jim P's dog getting in on the fun

Jim P's dog getting in on the fun

WOD: (Mx Wall Balls 20/14 for both sets of 21-15-9, no barbell)
21 Thrusters (Rx 75/55, Rx+ 95/65)
30 Double Unders
15 Thrusters
30 Double Unders
9 Thrusters
30 Double Unders
21 Wall Balls (20/14 10ft/9ft)
30 Double Unders
15 Wall Balls
30 Double Unders
9 Wall Balls
30 Double Unders

Post WOD Strength:
Shoulder work
3 Sets of 10 Lateral Raises w/dumbbell

3 Sets of 10 reps Front raises

3 Sets of 10 reps bent over lateral raises

Ok, it's Friday and I'm sharing my guilty pleasure.  My absolute favorite "BAD" movie of all time is easily Grease 2.  I've watched this over 30 times, I used to own the cassette tape, then upgraded to the CD and I still listen to the music monthly.  Every song relates to getting some hanky panky...."Let's do it for our country", "Cool Rider", "Prowlin", "Reproduction", and the best one "Let's score tonight".  Seriously, it's just like real life and correct me if I'm wrong but I think this movie is based on a true story.  It's the best, I'm at a bowling alley, trying to pick up the spare then everyone there breaks out into song and dance to sing in harmony about making out and getting some up the shirt action.