Workout of the Day (WOD)

Wednesday 12/23/14

We have full class schedule today, modified schedule on Thursday and no classes on Friday.  We will be back to our regular schedule on Saturday.  Don't forget we will have our extra training session on Sunday from 9-11 for those wanting extra training to get ready for the CrossFit Open.  For more information contact Erin at erin@crossfitinterbay.com

Many of you have received our holiday card.  Happy Holidays from the Coaches and family of CrossFit Interbay.  Here are a couple of our other group pictures, not all of the coaches could make the group picture.  

 It's a flex off

It's a flex off

 This group is so gangster

This group is so gangster

 awwww but they show love for each other with awkward eye contact

awwww but they show love for each other with awkward eye contact

Yes this is the same one we did last year, so compare your times if you have them :-) 

Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round. 

Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Front Squats and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Front Squats, and 1 SDHP; continue with 4 Hang Power Cleans, 3, 2, 1 etc. up the ladder and down

WOD: "12 Days of Christmas"

1 Sumo Deadlift High Pull (75/55)
2 Front Squats (75/55)
3 Push Press (75/55)
4 Hang Power Cleans (75/55)
5 Power Snatches (75/55)
6 Kettlebell Swings (55/35)
7 Pull-ups
8 V-Ups
9 Push-Ups
10 Double Unders
11 Grasshoppers (over and back = 1)
12 Weighted Lunges w/KB (55/35 Right + left leg = 1 so you wind up doing 24 total)`

*** You were wondering what the extra box in the 12 days of Christmas challenge would be...........to earn the extra box you will need to do the 12 Days of Christmas WOD decorated in the holiday spirit.  This can mean Ugly Christmas Sweater, dressed as santa, head to toe red and green.  The more over the top the better.

Today's Workout



Tomorrow's Workout