Workout of the Day (WOD)

Tuesday 4/15/14

All classes at CrossFit Interbay will be cancelled this weekend, Saturday April 19th and Sunday April 20th.  I'm sorry for the inconvenience but we are going change all the platforms, paint and update the bathroom this weekend.  We will be back to our regular class schedule on Monday.  Again, the kids class, regular class and yoga classes this weekend are cancelled.
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This past Sunday CrossFit Interbay ran a kids CrossFit Competition at CrossFit Bellevue.  We had a great turn out, congrats to Marissa, Veronica Logan, Gabe and Taryn for doing a great job and hitting PR's everywhere.  We still do not have results from the competition as the website with the scores has been down for the past few days. 

 Logan

Logan

 Taryn

Taryn

 Veronica

Veronica

 Marissa

Marissa

CFE:  This will take the entire class to complete

Run: 1.5M, 1M, 800m, 400m Recover 1:1(however long it takes you to complete the run then rest that same time before moving on to your next distance)

or

Row: 2k, 1.5k, 1k, 800m Recover 1:1

Strength:
Front Squat + Jerk
5 Sets of 3 Reps Front Squat + 1 Jerk(Go as heavy as you can range should be 80-85% your FS 1RM, from the racks do 3 front squats then after your 3rd front squat finish with a jerk then return the bar to the rack)

WOD:
12 Deadlifts (245/165)
24 pull-ups
9 Deadlifts
18 pull-ups
6 Deadlifts
12 pull-ups
3 Deadlifts
6 pull-ups

or do a second Strength

Strength:
3 Sets Max reps Ring Dips
*Use the smallest band so you complete 5-8 reps minimum.  You must show control over the entire movement, the lockout at the top must have your elbows pointed backwards, the bottom position, we would like your shoulders touching the rings, there should be a slight pause at the top and bottom of the movement to kill any stored energy.
**The ring position must remain neutral, you cannot move to the next band until you can show control over the rings, keeping them either neutral or slightly turned out. (which is a better case scenario)
***Emphasis must be placed on controlling the descent into the bottom position of the ring dip, its important to pause at parallel, then control the descent into the full bottom position.
and
3 Sets Max Chest to Bar Pull-Ups to failure
*Use the smallest band so you complete 5-8 reps minimum. 
**There is no kipping involved, you must show quality strict reps

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