Workout of the Day (WOD)

Wednesday 11/23/16

Remember, today, we are having Apple Cup Spirit Day. Everyone is encouraged to wear their school colors proud. The most decked out/creative person wins a prize. Flags for both schools will be hung. Everyone that went to other schools are encourage to represent their individual schools too.

Remember to check our online calendar for our modified schedule for Thursday and Friday.  We are cancelling all classes on Saturday due to everyone will be in Bellevue either helping out or competing in the 6th Annual CFIB CFBV Throwdown where toys and proceeds go to Toys for Tots.  More information at

Shoulder Press
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%

15 Minute AMRAP
40 Box Jumps/Step Ups (20 Inches for everyone)
Max Muscle Ups or Max Ring Dips
Max V-Ups

*After you complete the box jumps/step ups, you go immediately to the max muscle ups/Ring Dips, if you have 3 or more MU then don't do ring dips.  I want those that can link 3 or more Muscle Ups to do them and V-Ups.  If you have 1 muscle up, do that when you complete the box jumps then move on to max ring dips, then max V-Ups.  If you don't have any MU then complete the box jumps then do Max Ring Dips and then Max V-Ups. (Coaches will give modifications and scales in class for those that don't have Ring Dips)
1 Muscle Up = 5 Points
1 Ring Dip = 2 Points
1 V-Up = 1 Point

At the end of the 15 minutes add up all your points for your total score.  

As I mentioned before, this Saturdays competition is not only a fundraiser but also saying good bye to a great gym.  Here is a good story with my close friend Dan and CrossFit Bellevue.  If you know Dan, CrossFit has done lots of videos of him with SealFit, one of the Open workouts was announced at his gym, but normally he's blurred out of the video.  This is the first video I've ever seen of Dan where his face wasn't blocked.  Now he won't state it publicly how come, but i know the real reason why.  The reason is, Dan has always been afraid of the extra 10 pounds that the camera adds to you.  So Dan ran out got some slimming colors to wear in the video.  Good choices Dan, you have a sexy hour glass figure.  

Today's Workout

Tomorrow's Workout