Toilets are fixed! Come on in for a great Friday Chipper!!! Soon to be lots of new faces so if you see someone in the gym you haven’t met before introduce yourself and welcome them to the Cascade CrossFit Family:-) WOD: 1000 meter row buy in: 10 Handstand pushups 20 Windshield wipers Rx (95/65)…
Category Archives: Sumo Deadlift High Pulls
Body Weight? I think so!
We have seen such a great energy and attendance in the gym lately that is pumps me up! We now have our kids area basically complete with a TV and DVD player…enjoy it little ones because when you’re old enough you’ll be working out with the rest of us:-) Remember to cruise out to Friday…
Fight Gone BAD!
Three Rounds: 1 Minute Each Exercise, Score is Total Reps Wall Balls (20#/14#) Sumo DeadLift High Pull (75#/55#) Box Jump (20″) Push Press (75#/55#) Row (Calories) 1 Minute Rest 3, 2, 1, …….GO!
Welcome to TUESDAY!
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!
Partner AMRAP
GYM HOURS FOR SUNDAY HAVE MOVED TO 8:00AM AND 9:00 AM INSTEAD OF THE REGULAR 12:00 AND 1:00. SORRY FOR THE SWITCH UP. 20 Minute AMRAP As a team of two you will switch back and fourth between rounds. Partner 1 does a round while partner 2 rests, then swith. 150m Sprint Row 5-…
I Just like to Smile. Smiling’s my favorite!
Words to live by, Thanks be to Buddy! Today’s WOD: 20 Squat Cleans 5 rds of Cindy 20 Thrusters 4 rds of Cindy 20 DL 3 rds of Cindy 20 wighted Lunges 2 rds of Cindy 20 SDHP 1 rd of Cindy PHHHEEEWWWW! 3,2,1……GO!
It’s SATURDAY!!!!
Partner W.O.D @9:00am As a team of 2 complete the following. You can split it up however you want between the 2 of you but you must go in order. All of the wall balls need to be completed before you move on to the next and so on. Only one person will wortk at a time….
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…
Happy Birthday MELANIE!
Been an awesome week so far and couldn’t be a better day for a chipper….BIRTHDAY CHIPPER that is!!! :-) Today, we are celebrating the lovely Melanie Deitch! Now, Melanie is quite the animal in the gym, so I don’t want to make this easy! Happy 34th Birthday Mel!! “Happy 34th Birthday Melanie” WOD: 34 box…
Cummanuh yayyyyyyyyy hawwwwww!!!!!!!!!
Well, we let you off easy the past couple of days. Now it’s time for us to earn the weekend, so let’s get after it today and have some fun!!! This should be a good one. So the way this goes is you add a rep to each exercise after completing all of the…
