Workout of the Day (WOD)

Tuesday 3/24/15 "Team Scores Updated"

I'm happy and a little sad that we are heading into the final week of the CrossFit Open.  It's been amazing to see each of you push yourself to new levels, hit pr's and seeing how hard you hit the workouts.  The participation, creativity, passion and fun we've had with the CFIB Intramural Open has been a pleasure too.  Erin, Beth, the coaches and I want to thank each and every one of you for your friendship, effort and smiles  you have each day you walk in the door.  It is a treat to work with you and we love every day.  Now let's go into our final week of the Open with a couple more challenges, the final WOD and end of CF Open Party.

Here are the bonus points for the top 3 men and top 3 women for 15.4.

Top 3 scores for 15.4
Women:
Megan with Team Please Don't Feed the Wildlife
Julia with Team 7 Snatches and 1 Jerk
Christine with The Deadliest Snatch

Men:
Tanner with Team Black Eyed T's
Shea with Team Deadliest Snatch
Joey with Team Red WOD and Blue

Congrats, you each earned an extra point for your team.

Now for the very important, most team spirit for the week......it goes to Team "I'm all outta bubble gum", their outtake pictures for their team picture were amazing, they are in all classes together, they had an amazing artistic video piece and are cheering crazy, taking a ton of pics and having a good time.  Way to go and great spirit this week.  You earned 5 more points for your team.

Here are the totals for each team after 4 weeks, going into the final week the top spots are close plus we have a lot of points to earn this week.

44 7 Snatches & 1 Jerk (Taryns Team)
44 Deadliest Snatch (Shea's Team)
22 Snow Ginger and the Seven WODwarfs (Geoff's Team)
45 #2015IntramuralChamps#Suckitronwewin (James Team)
28 Red WOD and Blue (Joey's Team)
22 Do you want to build a Swoleman (Lance's Team)
42 Flex Appeal (Jake's Team)
36 I'm all outta Bubblegum (Nicole S. Team)
34 Will WOD for Wine (Beth's Team)
36 Black Eyed T's (Travis's Team)
38 Rack Pack (Ron's Team)
42 Rockout with my Chalk Out (Erin's Team)
45 Please Don't Feed the Wildlife (Shogun's Team)
25 Val-Acondas (Valery's Team)25

Remember the KIMs game today, if you score 90% after the WOD you will earn 1 more point for your team.  Good luck!!!  The WOD and game must be done today, so get to class and cheer on your teammates.

WOD:
20 Minute AMRAP
5 Front Squats(Mx 95/65, Rx 135/95, FB 185/125)
10 Pull-Ups
15/10 Push-Ups
20 Sit-Ups

OH a 2nd challenge too.  If you want to earn another point for your team you need to show me how CrossFit has taken over other aspects of your life.  Below shows how Valery is on auto pilot when she hears 3-2-1 GO!!! Why wouldn't you do everything.....ok almost anything, for time :)  Make a video of anything regarding CrossFit taking over your life in day to day life and email it to ron@crossfitinterbay.com then you will earn an additional point for our team.  Yes each team member can earn an extra point, this can be a game changer.  Videos must be emailed to me no later than Sunday 5pm. 

Today's Workout



Tomorrow's Workout