Cascade CrossFit Well we are getting close to having our kids area completed! Also, the new equipment we ordered should be here by the end of the day on Monday! We are going to work on finding a one rep max snatch today. Remember that we are having an Olympic Lifting seminar on March…
Category Archives: Jerks
CODY/BEAR COMPLEX!
DON’T MISS THIS ONE! Bear Complex (5 rounds of 7 sets) Power Clean Front Squat Push Press/Jerk Back Squat Push Press/ Jerk from back This is one set: 1. Power Clean 1. Front Squat 1. Push-Press 1. Back Squat 1. Push-Press Do that seven times for one round. Do 5 rounds total working up to your…
Happy Birthday Boys!!!
Happy Birthday Boys!!! Rocco and Kyle M. both had birthdays on Sunday so lets celebrate with a birthday W.O.D. RX- (95/65) ELK- (115/85) MOOSE- (135/95) BAMBI- (155/105) 24- Front Squat (95/65) 37- Double Unders 24- Power Cleans (95/65) 37- Burpees 24- Push Jerk (95/65) 37- Double Unders 24- Thrusters (95/65) 37- Burpees
YEAH BABY CHIPPER!
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!
Its Friday!!!
Day 27 of the Burpee Challenge. On a side note we will be starting a trial run of some additional weekend classes. This Saturday we will have a 9,10 and 11 o”clock classes. We were also thinking of doing a pure strength day on Sundays. Let us know if this is something you guys would…
TGIF
WOD 3 Rounds 15 Renegade Rows (35,25) 10 KB Clean and Jerks Per arm 30 calorie Row 3…2…1…GO! 13 Burpees! The day has also come for us to feature our January Member of the Month!! Who may it be??? Nacelle Corey!!! Check out her story at: www.cascadecrossfit.com/member-spotlight! Way to go Nachelle, we are SO…
Benchmark Monday! “HAMMER”
Today is the 2nd day of our 100 day Burpee Challenge. So make sure you get the 2 Burpees done after the WOD!!! WOD “HAMMER” 5 Rounds, Each Round for time … 5 Power Clean (135,95) 10 Front Squats (135,95) 5 Jerks (135,95) 20 Pullups Rest 90 Seconds between each round 3..2..1..GO!
Its up to you!!!
Elbow Joint Mobility This Elbow mobility exercise is going to be very beneficial to MANY of you!!! Work hard with this stretch and it will help your OHS, Jerks, Snatch, and Presses! Today WOD is something we have never done before! WOD Men lift 10,000 lbs from ground to overhead. Women lift 7,000 lbs from…
Aint no thing but a chicken Wing!
Thank you to everyone who came in for yesterdays “Never Forget” WOD. It was awesome seeing all of you pushing yourself to your limits! I feel lucky to be a part of such a great group of people! YOU GUYS ROCK! Lets keep this week rolling with a little Clean and Jerk WOD followed by…
