Workout of the Day (WOD)

Wednesday 5/29/13

Tonight Tonight Tonight!!!! Tonight is Ladies Night at 8pm.  Even if you don't feel like working out, come on in and hang with your fellow CrossFit Interbay Ladies.

As most of you know the Northwest Regionals are this weekend. Majority of our staff & members will be competing or they will be there cheering on the team, because of this, we will have regular classes on Saturday but our Sunday 11am class is cancelled. No other classes will be effected. Please come out and cheer our athletes this weekend at the Showare Center in Kent, Washington.  Who knows where Regionals will be next year or the year after, so take advantage of seeing this competition while it's local.

The women of Team CrossFit Interbay 2013.

 Christine warming up on OH Squat

Christine warming up on OH Squat

 Megan knocking out chest to bar pull-ups

Megan knocking out chest to bar pull-ups

If you didn't notice, yesterdays WOD had heavy deadlift which is one of the couples team events at this weekends Regionals.  DK did 21-15-9 of 275 deadlift and 30 inch box jump in just over 4 minutes.  While Megan did that same rep scheme at 185 pounds in just under 4 minutes.  These two will be doing this WOD together on Saturday, we expect big things coming from them. 

The rest of the week, the gym will be given a chance to try out a version of the regional WODs.  So when you go cheer them on this weekend you can really appreciate the insane work everyone at the competition is doing and how amazing they are for being able to do so much in such a short amount of time. 

Today we will do a version of the axle bar WOD, I had each person on the team do this time trial workout to determine who would be assigned to this couples team WOD.  Jason and Valery will be doing this WOD.  They each ran the WOD below but with the axle bar.  Jason did it in 8 minutes while Valery did it in 9 minutes.  They are going to do great and their times have already improved.

WOD:
50 Double Unders
20 HSPU
30 Toes to Bar
30 Shoulder to Overhead (160/100)
30 Lunch Steps with bar in front rack (15 each leg)

 Nicole tearing the 50 pound dumbbell overhead

Nicole tearing the 50 pound dumbbell overhead

 Valery rocking the 50 pound dumbbell snatch

Valery rocking the 50 pound dumbbell snatch

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