Workout of the Day (WOD)

Monday 12/29/14


So you haven't won a bingo yet?  No worries, this is your last chance and here is all you have to do. . .you have 24 hours to complete all the remaining bingo card challenges left uncompleted on your card.  The 24 hours starts when you first step into the gym Monday.  This means if you're at the 6am class then you have until the completion of the 6am class the following day.  If you and your partner are at the 7pm class they have until the end of the 7pm class the following day (Tuesday).  If you are at the 6am class and your partner does the 7pm class, you have until the 6am class the following day.  It ends whenever the first person on your team shows up tot he gym to start exercises to complete the bingo card.

  • All the remaining exercises must be done at CrossFit Interbay
  • You and your teammate have 24 hours from whenever either of you come into the gym Monday and must be completed 24 hours later, ending on Tuesday. 
  • The last opportunity to do bingo challenges will be close of gym business Tuesday, 8 p.m.

If you complete all the remaining blocks, you will win the final bingo. Good luck and hit it hard :-)

Were you out of town or are you still out of town and not able to earn a burpee certificate?  You can still earn one, just send me a picture or video of you doing something that shows off your CFIB and Holiday spirit.  Here Todd and Julia did the 12 days of Christmas WOD at their home.  Solid work!

10 Sets of the following Clean Comples
3 Position Clean (Floor, Hang and Hi-Hang) @ 65-70%1RM Clean

10 Minute EMOM
First Minute
200m Run
Opposite Minute
10 Push Jerks (Mx 95/65, Rx 135/95, FB 155+/115+)

I was sent this video and I don't know what to think about it, I really hope it doesn't catch on but because I feel that way, it likely will. 

Who needs a selfie when we can have an ussie?

Today's Workout

Tomorrow's Workout