Workout of the Day (WOD)

Friday 10/13/17

ONE DAY COUNTDOWN!!!!  Tomorrow is the "Denim & Diamonds Party" to celebrate CrossFit Interbay's 7 Year Anniversary.  The time will be from 7pm-11pm, we will have some food and plenty to drink.

I can't wait to see everyone there.


Build to a heavy & quality rep of Power or Squat Snatch with a 3 second pause at the knee.

Mx & Rx
6 Rounds
5 Power Snatch(Mx 95/65, Rx 115/75)
5 Ring Dips
200m Run

3 Rounds
5 Power Snatch (135/75)
5/3 Ring Muscle-Ups
3 Rounds
5 Power Snatch
5 Bar Muscle-Ups

It is Friday the 13th so I figured it was appropriate to post a video about a modern day nightmare

Today's Workout

Tomorrow's Workout