Workout of the Day (WOD)

Monday 5/4/15

It's going to be another gorgeous week, so get in and workout, plus check out the White Boards in the gym for upcoming events.  We have the Ragnar race for those that are interested in a group relay race.  We have competitions coming up this summer that are accessible to all levels of CrossFit members, plus many social events and BBQ's coming.

Fist thing we are going to do is celebrate the winners of the 2015 CrossFit Interbay Intramural Open Champions....."7 Snatches and 1 Jerk".  No only will their team picture be put on the wall as the very first Intramural Champions but we are going to have a social event in the next week or two where we can get together have a few drinks and celebrate their win.  Don't worry, 2016 is not far away and you'll have your chance to take over the top spot :-)

 The picture is missing their teammate Marisa

The picture is missing their teammate Marisa

When you complete endurance work, not it on the White Board near the back blue doors.
Endurance work for this week
Long:
Run: 10k @ 85%
Row: 5k @ 85%
Short:
Run: 6 x 200m sprint, after you complete them all do a 400m easy run.
Row: 6 x 250m sprint, after you complete them all do a 500m easy row.

Oh yeahhhhh I want to start this week off right and feel good.  How do we do that?  Back Squat.

Strength:
Back Squat
Set 1 - 8 reps @ 60% 1RM
Set 2 - 8 reps @ 65% 1RM
Set 3 - 8 reps @ 70% 1RM
Set 4 - 8 reps @ 75% 1RM

WOD:
"The Chief"
Max rounds in 3 minutes of:
3 Power Cleans (Mx 115/75, Rx 135/95, FB 185/115+)
6 Push-ups
9 Air Squats
*Rest 1 minute. Repeat for a total of 5 cycles
**When you start a round, pick up where you left over from the last round, so if you finished at 4 push-ups, start at your 5th push-up then do your air squats to complete that round.

Thank you for this video Shogun, today is the best day to post it.

Today's Workout



Tomorrow's Workout