Workout of the Day (WOD)

Wednesday 4/25/12

Wednesday is Shanes last day at CrossFit Interbay.  He's heading to work on the cruise lines.  Wish him well as he sets out on this adventure.  Good luck and have fun.

What are your plans this Saturday?  Workout in the am....check.  Go to Emerald City CrossFit at noon-thirty for the painting party....check.  Then in the evening go to an Improv Comedy Show!!!!

Did you know that Alex does Improv Comedy.  Well he does....

Alex's next show is Saturday, April 28th at 8pm.  It's at the Odd Duck Studio on Capitol Hill.  His comedy partner is Kesan and they are opening for another duo called Carskee.  Parking in the area is terrible, so get there early.

Odd Duck Studio

1214 10th Ave
Seattle, WA 98122 

Tiffany doing the kitty front squat.

DISCLAIMER:  No animals were hurt in the taking of this picture.  In fact the kitty received a special treat for behaving so well.

Strength:  Deadlift 3x3x3x3x3  60-70% (once you pick the weight up off the ground don't let it hit the floor until all 3 reps are completed)


WOD:  5 Rounds


7 Jumping Lunges (Both legs = 1)

9 Hang Power Clean (135/95)

Thanks again to WODzilla and Hydro-HIT for sponsoring our team with some cool tshirts.  A few of us liked this one so much we wanted to offer it to the rest of the gym at a special price of $10 each.  Below is the shirt, if you're interested let me know.  (please ***note, the guy is "wearing " the Tee design, he is not part of it.  The front is only the gold chains.....and it's not real gold) 


How do you see this glass of water?


Today's Workout

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