Workout of the Day (WOD)

Monday 12/13/10

The get to know your gym holiday contest has officially begun.  We will have game forms at the gym, you can take one after you complete a WOD.  No pop-ins to grab a form, you must complete a WOD first :-) Exceptions will be made for those that are injured or out of town(I can email you one if you like).

Basic rules for the game:

- Match the fact to the persons name

- You can't ask someone what number they are in the game

- We do encourage you to talk to other gym members to find out more about them in order figure out which fact belongs to them.

- Each person can turn in one game form and they must be returned no later than 11:00am Saturday, December 18. 

- Winner will be the person that turns in the game form with the most correct answers.  If there is a tie then the person that turned theirs form in soonest will be the winner. 

- The winner will win the respect and admiration of all the other gym members, can help program a WOD and win a CrossFit Interbay t-shirt.  Winner will be announced and posted Monday, December 20th.

- I know some of you, so don't "lawyer me" and pick apart the rules or facts in the game. Find a way to win by getting to know people better in the gym instead of finding a loop hole where you force me tell you all the answers and automatically declare you the winner.  However Yoda/Jedi Mind tricks are allowed and if you can "Jedi Mind Trick" me into telling you all the answers, High Five :-)


Strength: Back Squat Week 2


Row 500m

Then 4 rounds of

25 Wall Balls (20/14)

20 KB Swings (55/35)

Then Row 500m

Today's Workout

Tomorrow's Workout