Workout of the Day (WOD)

Friday 3/10/17

Hi Everyone - now that we've got a feel for how the open workouts are going to play out, we are going to set some guidelines to help the open workouts run a little smoother.

The next two open workouts will be programmed on Fridays, the final Friday will be a big going away party to the Open.  However the next two Friday classes will be run at normal times.  In other words, each class will start at its originally scheduled time a group warm up will occur and then the workout will be run in heats for the remainder of the hour.  The ability to do a post wod group warm down and mobility will be determined in each class time permitting.  

Make ups and repeats of the open workout will be done between 11-12 on Saturday and on Sunday from 10:30 to 11:30.  

If you need a time outside of the above hours, it will need to be requested in advance.  Just send us a text or email to arrange it to 206-399-5707 or ron@crossfitinterbay.com but text gets quicker responses :-)

Thank you and keep up the great work.   

Monday 5:15am class showing their love for the Monday WOD

Monday 5:15am class showing their love for the Monday WOD

WORKOUT 17.3 Rx’d(Ages 16-54)

Prior to 8:00, complete:

 3 rounds of:

 6 chest-to-bar pull-ups

 6 squat snatches (95 / 65 lb.)

 Then, 3 rounds of:

 7 chest-to-bar pull-ups

 5 squat snatches (135 / 95 lb.)

*Prior to 12:00, complete 3 rounds of:

 8 chest-to-bar pull-ups

 4 squat snatches (185 / 135 lb.)

*Prior to 16:00, complete 3 rounds of:

 9 chest-to-bar pull-ups

 3 squat snatches (225 / 155 lb.)

*Prior to 20:00, complete 3 rounds of:

 10 chest-to-bar pull-ups

 2 squat snatches (245 / 175 lb.)

Prior to 24:00, complete 3 rounds of:

 11 chest-to-bar pull-ups

 1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

Rx’d: (Ages 16-54)
Men use 95-135-185-225-245-265 lb.
Women use 65-95-135-155-175-185 lb.

Teenagers 14-15:
Chin-over-bar pull-ups
Squat snatches
Boys use 75-105-135-155-185-205 lb.
Girls use 45-75-95-115-135-155 lb.

Masters 55+:
Chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 75-105-135-155-185-205 lb.
Women use 45-75-95-115-135-155 lb.

Scaled: (Ages 16-54)
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

Scaled Teenagers 14-15:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Boys use 45-75-95-115-135-155 lb.
Girls use 35-55-65-75-95-105 lb.

Scaled Masters 55+:
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

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