Workout of the Day (WOD)

Thursday 2/15/18

We are only one week away before they announce the first workout for the 2018 CrossFit Open.  You can still register at when you register make sure to select affiliate and team "CrossFit Interbay".  We will have a kick off party Friday February 23rd.


Power or Squat Snatch
*Build to a heavy single in 15 minutes

16 Minute EMOM
1st Minute 15-20 Box Jumps or Step Ups (24/20, if your goal is to place really high in the open try box jumps, if you have any achilles issues then do box step ups, both are Rx)
2nd Minute 15 Deadlift (Mx 185/135, Rx 225/155)
3rd Minute 14-20 Dumbbell Power Snatch (50/35, alternate arms after each rep)
4th Minute 20-25 Sit-Ups

Today's Workout

Tomorrow's Workout