Workout of the Day (WOD)

Friday 5/6/16

Three reminder announcements:

1st Our Pull Up Clinic is this Saturday May 7, from 1 p.m. - 3 p.m.  This clinic will help those who have pull ups become more efficient, dial in technique and will teach those who don't have them how to kip. You will learn progressions to help you continue improving your kipping skills after the clinic is over and you will receive take home work for building volume in both strict and kipping pull ups. Class is $30.  Email or text Beth to register / (253) 508 - 4483.  

2nd Those of you that are looking for extra training, we are going to have a Team Meeting this Saturday after the 10am class at the gym.   This is open to anyone, we will discuss working as a team, how we will cycle programming, not cherry picking extra work and getting together for group trainings where we can push each other further.  This is so we can keep each other accountable, push each other hard and have fun.  We will expect everyone that does this training to do a couple of competitions over this next year and prep you for the 2017 CrossFit Open.  Let's work hard and have some fun.  There is no additional cost for this.  

3rd There is a CrossFit Interbay co-ed softball game this Sunday, May 8th, game starts at noon in Queen Anne at the softball fields near McClure Middle School.

Shoulder Press 1 rep max

12 Minute AMRAP
5 Power Snatch (Mx 75/55, Rx 95/65, Rx+115/75, FB 135/95)
20 Lunges (each leg = 1, FB 10 Pistols each leg = 1)

20 Med ball twists (over and back = 1)

Optional Post WOD Strength:

5 Sets of Max reps Push-Ups rest as much as you want in between sets.  Record the grand total number of push-ups on the White Boar

This is funny but it does have language and can be offensive.

Today's Workout

Tomorrow's Workout