Workout of the Day (WOD)

Thursday 11/20/14

If you didn't see on FaceBook but we released the Bellevue Interbay Toys for Tots Throwdown WOD #1.  Here is the link

We are going to need volunteers for December 13th in order to keep this thing running smooth.  So far we have 58 teams registered which means a lot of money for the Toys for Tots plus each person on the team will be donating a toy, so again we're looking at hundreds of toys being donated.  Please help keep this event popular by assisting us with volunteers and judges so it runs smooth.  We can keep this going year after year.  Everything is donated for a good cause.

The competition is Saturday December 13th and Sunday at CrossFit Bellevue, Andrea Ager, will be running a one day seminar on the Snatch and a couple of gymnastics movements.  Here is a link to explain more, if you're interested in this cool one day training opportunity:  Andrea Ager Seminar

Andrea Ager started doing CrossFit in September 2010 in her native Colorado. She moved to California in 2011, the state where CrossFit was born and is still booming, to coach, compete, and chase some of the best CrossFit women in the world. While in California, Andrea defined herself as a vital team competitor and an aggressive individual competitor amongst the best in the world. In 2013, Andrea finished the open 7th place in the world. In 2012, Andrea finished the open 6th place in the world and 5th in the SoCal Regionals. In 2011, Andrea finished the open in 17th place in SoCal and was part of the Brick team that placed 5th at the 2011 Crossfit Games. Andrea recently returned to Colorado to focus full-time on training and achieving her goal of returning to the CrossFit Games.

Prior to discovering CrossFit, Andrea ran track for Mesa State University in Colorado while earning an Exercise Science degree. She competed in the 400m hurdles, 800m, 200m, 4x400m relay and triple jump. In high school she competed in track, swimming and volleyball.


4 Rounds
10 Hang Power Clean (Mx 115/75, Rx 135/95, FB 165/115)
30 Lunges (each leg = 1)

I know many of you guys are participating in Movember, here is a video to provide some advice on how to make your stach manlier.

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