Workout of the Day (WOD)

Wednesday 10/14/15 "keeping it Classy Seattle"

Yes you will hear about the 5 Year Anniversary Party all week because this weekend is going to be a blast.  Starts at 7pm and lasts until midnight-ish :-)  Beer and food will be provided, bring a friend if you like and remember the theme, "Classy vs. Trashy".

 Valery completing a 2 rep Max in bench at the CrossFit 425 Double Down Competition

Valery completing a 2 rep Max in bench at the CrossFit 425 Double Down Competition

Strength:
Back Squat
Set 1 - 3 Reps @ 60% 1RM
Set 2 - 3 Reps @ 70% 1RM
Set 3 - 3 Reps @ 80% 1RM
Set 4 - 3 Reps @ 85% 1RM
Set 5 - 3 Reps @ 85% 1RM
Set 6 - 7 Reps @ 70% 1RM

WOD:
15 Minute AMRAP
200m Run
5 Pull-Up + Toes to Bar combination (1 rep = 1 Pull-Up + 1 Toes to Bar, see video below.  Rx+ do C2B).  Scaling for this would be do 5 banded pull-ups or ring rows then do 5 V-Ups or Sit Ups, coaches will work with each of you on scaling options.

So we are trying to find some classy items to have at the anniversary party this Saturday and were thinking of getting these.  We are having a tough time locating them, but they will class up the party, right?

Today's Workout



Tomorrow's Workout