Max rounds in 3 minutes of:

  • 3 Power cleans (135,85)
  • 6 Push-ups
  • 9 Squats
  • Rest 1 minute. Repeat for a total of 5 cycles.
  • PERFECT FORM WITH CLEANS, CHEST TO THE FLOOR ON THE PUSH UPS, BUTT NEEDS TO BE PARALLEL TO THE FLOOR!!!!

    Just wanted to share with you all our little visit to SES for Fitness Week. We went in the beginning of May and had an absolute blast! We are now really working on getting an after school CrossFit Kids program going with the local Elementary Schools. We are already on board with SES for next year and couldn’t be more excited! Thank you for all of you who have helped this goal become a reality!

     

Memorial Day WOD!  Just want to say THANK YOU to anyone who is serving, has served  in the U.S Military!!!  I Have so much respect for them for fighting for our great Country.  Lets Remember those who PAID for our FREEDOM!

This WOD is going to be tough be Definately worth it!  Everyone push yourself and lets have a great Memorial day!
“DANIEL”
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
3,2,1…….GO

 

 

Teamwork

 

Time for another great team workout Saturday! It’s gonna be a good one.

WOD:

40 Rounds for time:

5 Burpees

10 Wall Balls (20/14)

5 Med Ball Sit ups (ball must touch ground overhead and at full sit up)

For this WOD, partner into teams of two who will both be with similar weight. You will work together to complete the 40 Rounds. One partner does work at a time. While the one partner is doing the round, the other partner must hold a dumbbell overhead (35/25).

Lets get ‘er done!

Getting after it | Cascade CrossFit

Getting after it | Cascade CrossFit

Stinking Med Balls...| Cascade CrossFit

Stinking Med Balls...| Cascade CrossFit

 

 

 

 

 

 

 

 

 

Times | Cascade CrossFit

Times | Cascade CrossFit

Kyle getting ready for CrossFit Regionals | Cascade CrossFit
Kyle getting ready for CrossFit Regionals | Cascade CrossFit

Congrats to Kyle for finishing in 35th place for the CrossFit Open in the Northwest Region! Next step is CrossFit Regionals where he will compete against the top 60 finishers and only 3 men, 3 women, and 3 teams will move onto the Games. We are super lucky that the Regional Competition is being held so close to home at The Puyallup Fairgrounds June 10-12. Mark on your calendars so we can get a bunch of us to go and not only support our very own Kyle J., but also to see some amazing competition! It’s going to be a ton of fun! So, mark your calendars, plan for carpools, and wear those new Cascade CrossFit shirts and lets help cheer Kyle on to get him to THE GAMES!!!!! :-)

WOD:

Death by….

Clean and Jerks (110#/65#)

Perform 1 clean and jerk when the clock starts. You have the whole minute to complete the clean and jerk. On the next minute, you must complete 2 clean and jerks, 3rd minute complete 3 clean and jerks, etc. Continue to increase the reps until you can no longer finish the increasing amount of clean and jerks in the one minute.

There’s a catch. This time, you are shooting to accomplish 12 rounds so 12 clean and jerks in 1 minute. If you fail at say, 8 rounds, you have to take the difference of 12 and the number of rounds you completed (8) and you must do that many rounds of Cindy (5 pull ups, 10 push ups, 15 air squats). So, for this example, you would have to do 4 rounds of Cindy. These are HAND RELEASE push ups, because I want to see chests to the ground. You can thank Kyle J., Jimmy, and Peter for this one! :-)

Then…

Max plank hold

Cascade CrossFit | Clean & Jerks!!!

Cascade CrossFit | Clean & Jerks!!!Cascade CrossFit | Times

 

Cascade CrossFit | Times

Cascade CrossFit | Times