There have been a few Birthdays this last week and again this week. So lets give a big Happy Birthday to Brittanie G., Nachelle, Vanessa and Silke. If it is or was anyone else’s birthday I’m sorry I didn’t know. You’ll have to let us know for next time. Today’s W.O.D will be dedicated to Brittanie who is turning 26 today. Have fun everyone!!!
DAY 53 OF THE BURPEE CHALLENGE
CHIPPER
26- clean and jerk (95/65)
26- ring dips
26- front squats (95/65)
26- weighted sit ups w/plate (blue44/black25)
26- weighted lunges each leg w/plate (blue/black)
26- ball slams 35/25
26- gassers (down=1, back=2 and so on)
Day 52 of The Burpee Challenge COME ON PEOPLE!!! LET’S GET AS MANY PEOPLE SIGNED UP FOR THE CROSSFIT OPEN. IT’S ONLY $20 AND IT’S FUNNER THAN HELL. IT’S DEFINITELY WORTH IT. IF YOU NEED HELP ASK A TRAINER AT THE GYM. WOW!!! Yesterday was brutal. Always good to have a tough one like…
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Happy Monday everyone! Time for a little Hero WOD to start off the week! A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial…
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Feb 19th 2011 – Day 50 of the Burpee challenge! Today’s strength is a focus on using full extension of the ankle, knee, hips (triple extension) and holding that mid line stabilization. Part one is about using the full triple extension to get the bar moving. Part two is using that you learned to get…
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DAY 49 OF THE BURPEE CHALLENGE!!! Not bad folks. I can’t believe we are just about half way done with this. TODAY’S PARTNER W.O.D 1 MINUTE ON, 1 MINUTE REST FOR 28 MINUTES. YOU WILL WORK FOR 1 MINUTE WHILE YOUR PARTNER RESTS. AFTER THE MINUTE IS UP YOU WILL THEN SWITCH TO WHERE YOU…
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Strength: Hang Power Snatch 3-3-3-3-3 then… 7 rounds: Broad Jump down (grey line to grey line and back) 25 Double Unders 1 rope climb Try for this footwork on your rope climb…it’ll help you a TON. Burpee Challenge Day: 48
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Happy Birthday Courtney WOD! | Cascade CrossFit Well, first of all, thank you Courtney for not judging me on being a stalker and stealing this photo from your Facebook. I’m absolutely in love with it and thought it would be the perfect picture to celebrate your birthday WOD today!! Today we are wishing a VERY…
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Written on
February 14, 2012 by
admin in
Ball Slams,
Jerks,
KETTLEBELLS,
MET CON,
OVERHEAD SQUAT,
PULL UPS,
Renegade Rows,
Snatches,
Sumo Deadlift High Pulls,
THRUSTERS
Its Chipper time everyone! WOD 25 Thrusters (95,65) 20 Bar Facing Burpees 25 KB Swings 20 Renegade Rows 25 Ball Slams 20 Overhead Squats (95,65) 1 gasser every minute on the minute!! Gonna be a brutal LUNG burner!
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Happy Valentine’s Day! The CrossFit 2012 Games Open is getting closer and closer and it’s time to start really throwing ourselves at some fun WOD’s to get ready for it! Open begins February 22nd, where tens of thousands will compete to win the spot of “Fittest Man” and “Fittest Woman” as well as in the…
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I can’t tell you all how much fun we had on Saturday night! Being in good company, eating delicious food, an unbelievable gift from our members and drinking Paleo Lights was just an awesome time::–)) We are excited for what 2012 has in store for us and look forward to seeing you guys achieve your…
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