Workout of the Day (WOD)

Monday 3/25/13

Nice job on 13.3 –  CFIB is climbing the ranks!

There are hundreds of gyms in the Northwest Region(Alaska, Washington, Montana, Idaho, and Oregon) and CFIB is currently 22nd.  We moved up 4 spots from last week and placed 13th in WOD 13.3.  Who would have thought a WOD with 150 Wall Balls in it would be the WOD our gym places highest in, even though we probably complained the most about it :-)

I'm happy they repeated this WOD, a lot of people improved significantly from last year.  PR's everywhere.  I do want to recognize a couple of top performers this week.  Tim G. improved a ton and wound up completing the Wall Balls, Double Unders and 21 Muscle Ups for our top male athlete.  Megan destroyed it on the women's side, she completed 16 muscle ups which is not only the top score for CFIB but also a top 10 score for our region(tie breaker time made it officially 14th).

 Megan 13.3 completed 16 muscle ups

Megan 13.3 completed 16 muscle ups

 Austin trying to intimidate the double unders by giving them his angry face

Austin trying to intimidate the double unders by giving them his angry face

 Spectators watching 13.3 in action

Spectators watching 13.3 in action

Strength:
Tabata
8 rounds of pushups – 20 seconds per round and 10 seconds rest between each round
8 rounds of Sit-Ups – 20 seconds per round and 10 seconds rest between each round
Complete all 8 rounds of Push Ups then do 8 rounds of Sit Ups

WOD:
3 rounds for time:
400m run
15 v-ups
20  single-arm KB push press (55/35 – 10 reps per arm)

Also remember this Wednesday is the last Wednesday of the month, which means at 8pm will be ladies night class.  E is in charge of this class.  Register so we get an idea of how many people are planning on attending.

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