For Time: 50 Weighted Barbell Lunges (115#/75#) (ADV. 135#/95#) no rack 40 Power Cleans (115#/75#) (ADV. 135#/95#) no rack 30 Hollow Rocks 20 Sumo Deadlift High Pulls (95#/65#) (ADV. 115#/75#) 10 Handstand Push Ups (ADV. Neg HSPU + 45#/25# plate) 3, 2, 1, …….GO CASCADIANS!
Category Archives: Hollow Rocks
Make Each Day Your Masterpiece
Don’t think you can make up for it by working twice as hard tomorrow. If you have it within your power to work twice as hard, why aren’t you doing it now? – John Wooden Workout of the Day 1) Four-Rounds of: 6-8 Bulgarian Split Squat (each leg; 55#/35#; balance will dictate weight) 45-seconds of…
We Coug’d It
Today’s Schedule: 9:00: Team WOD, & 10:00 Open Gym In teams of TWO complete: Team Strength: In 10-minutes: 30 Hollow Rocks Find your 3-rep max Clean and Jerk (touch and go) take a 5-minute rest then complete…. Team WOD: 4-rounds of: Overhead Walking Lunges (down & back, 44#/22#) 20 KB Snatches (equal reps per arm, 53#/35#) 30…
Give those hands a break and put the heat on our core!
Brutal workout yesterday and you all did awesome! Today we will be giving our hands a break since yesterday there were a lot of barbell movements and pull-ups. Did anybody try Nikoli’s pesto recipe??? Mobility: Hip stretch with foot on a box ( deep lunge) Banded shoulder stretch WOD: Tabata, 8 rounds of each exercise…
Why is she with him? He doesnt even CrossFit
Great job everyone on yesterday’s workout! It was a brutal one for sure but worth it for all the sacrifice made 11 years ago and the lives lost on one of the darkest day’s in American History. If you didn’t do it, please consider doing it as soon as possible! you wont regret it! Today…
TGIF!
STRENGTH: (load % x reps x sets) 3-position Squat Clean: (floor, above knee, high hang) click here for a video 70% x 3 x 2 75% x 3 x 2 Clean Deadlift: (clean setup, deadlift tempo) click here for a video 100% x 7 x 2 (% based off 1RM clean) 110% x 3 x…
Short and Sweet
No need for an explanation! Get in here and put in some work :) Yeah Baby!!! 4 Rounds—Moose 5 Rounds 10 Front Squat Rx (135/95) Moose-Rx (155/115) 15 Push ups Moose-Rx (Hand release) 20 Hollow Rocks 50 Double Unders A big congratulations to Kim Peltola…our choosen Member of the Month for June!! Read Kim’s story…
Tabata this!
Everyone has been doing an awesome job this week with the tough WODs and many people achieved some PRs yesterday! Not that I’m going soft on everyone but today is gonna be a little easier ;) Tabata- 8 rounds: 20 seconds of work; 10 seconds of rest. 40 seconds rest between exercises Calorie row Ab-Mats…
Time for a little Snatch work!!
Another Friday and another solid workout today! Today is going to be all about…(Deep Breath!)…snatches! The snatch is a great workout because it incorporates your almost every muscle in your body to throw that weight overhead. I strongly suggest people come in for this workout because it will help you so much on overall strength,…
