Workout of the Day (WOD)

Friday 1/28/11

9:15am class:

Strength:  Back Squat

WOD: "Helen"

3 Rounds for time:
Run 400m
21 Kettlebell Swings
12 Pull-Ups
All Other Classes:


2,000 Meter Row


1 Mile jog.........oooops sorry, I meant 1 mile RUN!

Each will be timed individually so you don't have to go back to back.  You choose which one you want to do first then take as much time as you need for rest in order to finish the second one before the end of the hour class.

Again Great Pr's yesterday.  Everyone was throwing up much heavier weight and taking significant time off their times.  Amazing, the hard work definitely shows.

Top Men Rx Times: 1. David S.  5:12  2.  Ron 5:13 3. Dan 5:31  4. Shane 5:47

Top Women Rx Times:  1. Valery 6:06  2.  Jess 6:25  3. Erin 7:04  4.  Kerri 7:15

YEAHHHH BUDDY!!!! Marcos got his first muscle up and it counts because it's on video :-)

Marcos first Muscle Up from CrossFit Interbay on Vimeo.

I Love it!!!! Brad is still on vacation and sent me this:

Today's WOD:

all day AMRAP

1 pull up
drink coronita on deck 

Today's Workout

Tomorrow's Workout