Workout of the Day (WOD)

Friday 3/9/18

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 Saturday 8-9am and Sunday 9-11am.

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.   

Who's excited for 18.3

Who's excited for 18.3

We will have two workout versions today
 

Option 1:
Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Time cap: 14 minutes

Option 2:
Modified 18.3
14 Minute AMRAP
50 Double Unders
20 OH Squat (95/65)
50 Double Unders
12 Pull-Ups
50 Double Unders
20 Dumbbell Snatch (50/35)
50 Double Unders
12 Pull-Ups
 

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