Workout of the Day (WOD)

Monday 11/21/16

I will be sending this email out to teams entered in the Toys for Tots Team Competition November 26th.  I'm posting it here to make sure nobody is missed:

Hello, Please read the following, pass this to the other members of your team and anyone else that may be coming to the competition Saturday, November 26th. The Toys for Tots Fundraiser Team Competition being run by CrossFit Bellevue & CrossFit Interbay is less than a week away. We are excited by the large number of gyms participating in this event. Thirty Team Spots have been taken and we will only accept registration until Wednesday 11/23 so I can put together heats.  Also have your team captain email me what level you plan on doing.  You can change your mind the day of the event but I want a general idea to schedule teams in the same levels to go at the same time. 

Get there early; all 4 team members will need to sign a waiver the morning of the event. Remember each team member must bring a toy for donation. Also spectators please bring a toy for donation too, if you don't you can still watch but we are trying to find as many reasons as possible to help get more toys to the kids.

Team registration will start at 7am and run until 8am with the first WOD starting at 9am sharp. We hope to have all the WODs completed by 4pm(that includes the finals).

There will be an athlete & judges briefing at 830am. If you know people that want to judge of volunteer please have them arrive at 7:45-8am. If they have any questions direct them to email ron@crossfitinterbay.com . For this to be a smooth well run event we will need volunteers and judges, so please pass the word we are looking for help.

What kinds of toys should I donate?

Guidelines for toy donations are simple: donated toys should be new and unwrapped, no stuffed animals, no guns of any type (nerf, squirt etc…) toys should be appropriate for ages 0-16 years. Though they screen all articles thoroughly for safety before delivering to the children, please keep safety in mind when you make your selections. Some toy suggestions: Sporting goods, toy cars/planes/boats, dolls (Barbie, G. I. Joe, etc.), board games, books, bicycles, scooters, puzzles, models, hand-held video games and small electronics. Each year there are particular age/gender groups that do not receive enough toys through donations. Please consider donating a toy for an older boy/girl (12+ years of age) as well as toys for ages 18 months up. It’s important keep in mind when selecting a toy; it may be the only present the child will receive this holiday.

If you're not competing but would like to donate a toy, drop it by your local CrossFit gym to bring to the event or stop by yourself to drop it off and watch some amazing athletes.

www.bellevueinterbaythrowdown.com

 Two Interbay Teams competing at the Toys for Tots in 2012.

Two Interbay Teams competing at the Toys for Tots in 2012.

Strength:
Back Squat
Set 1 - 10 Reps @ 60% 1RM
Set 2 - 8 Reps @ 65%
Set 3 - 6 Reps @ 70%
Set 4 - 6 Reps @ 75%
Set 5 - 6 Reps @ 80%
Set 6 - 4 Reps @ 85%

WOD:
3 Rounds
400m Run
20 Wall Balls (20/14)
20 KB Swings (55/35)

Holiday shopping is right around the corner, if you're looking for a convenient way to shop for that special loved one maybe you should check out this website.  Their commercial is catchy but I'm not sure their business model will catch on.

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