Workout of the Day (WOD)

Monday 10/12/15

We are less than 1 week away from the 5 Year Anniversary Party for CrossFit Interbay, theme "Classy vs. Trashy".....have you picked out your outfit?

Congratulations to all the teams that competed in the CrossFit 425 Double Down Competition.  We had a great showing and it was a fun well run event.  In the men's team division we had two teams with CrossFit Interbay members make the finals, our two teams from CFIB tied for first place overall, the first team with Tucker and his buddy Drew and our other team with Tanner and Travis had to do a sudden death WOD....2 minutes of max reps muscle ups.  Tucker and Drew wound up winning and taking first overall while Tanner and Travis were a close second overall for the day.  On the women's side we had two teams, Bernie and Jen who did amazing and our other team had Emily and Julia who also made the finals, amazing performances.  Then we had one team in the 4 person team division of Matt O., Valery, Nicole D., and myself (Ron in case you didn't know), we wound up taking 2nd overall and had anamazing day after 7 workouts.....yes 7 scored events and I'm still feeling it :-) Speaking of feeling it, Tanner did 7 workouts on Saturday at the Double Down and is competing on Sunday at the Cascade Classic, the competition isn't over yet but I will add he's already Pr'd his Backsquat and hit 440 at the Sunday competition.  He's a freak!!!!! Also Shea is competing on the team with Tanner for Sunday and has already deadlifted over 580 pounds.  More pictures and details to come on the Cascade Classic competition plus more pictures from the Double Down this week.

Now I'm saving my energy for the Anniversary Party.  WOOT WOOT!!!!

Strict Chin Ups
5 Sets of 3-5 Reps (add weight or use the smallest band)

4 Rounds
5 Power Clean (Mx 115/75, Rx 155/105, Rx+ 185/125, FB 225+/135+)
15 V-Ups
25/15 Push-Ups
25 KB Swings (55/35)

Oh yeah, it's the final week countdown to the party............IT'S THE FINAL COUNTDOWN.

Today's Workout

Tomorrow's Workout