Time for a day of just pure strength. :-) So, partner up and push yourselves to move up in weight each time. Find a weight that is TOUGH for a set of three, but, of course, does not compromise good form!

WOD:

Overhead Squat:
3-3-3-3-3

Front Squat:
3-3-3-3-3

Back Squat:
3-3-3-3-3

Shellie on Front Squat | Cascade CrossFit

Shellie on Front Squat | Cascade CrossFit

Peter with some good weight | Cascade CrossFit

Peter with some good weight | Cascade CrossFit

Kristina on Back Squat | Cascade CrossFit

Kristina on Back Squat | Cascade CrossFit

Results | Cascade CrossFit

Results | Cascade CrossFit

Todays WOD is a nice little chipper….

200 M Waiters Walk (53&26/44$18)

50 wall ball shots

40 Box Jumps

30 Pull Ups

40 KB Swings

50 Hand release Push Ups

200 M Waiters Walk

 

3,2,1………GO!!!!!!

Watch Tonya C. as she busts out the Handstand Pushups!! Way to go you stud!!!


 

Cascade CrossFit | 6:30 crew

Cascade CrossFit | 6:30 crew


Cascade CrossFit | Times

Cascade CrossFit | Times

The Snatch.

Notice all the key points we talk about: good lumbar curve, chest up, bar stays close to body, shoulder shrug, high elbows, catch with arms locked out in a quarter squat, and then stand tall with hips completely open. Make it your goal for perfect form. Focusing on technique and form is your only bet to being able to do more weight and do them faster.

 

Warm up:

5 steps to the Burgener Warm-up:

1. Shoulder shrug with barbell

2. Shoulder shrug plus high elbows

3. Muscle snatch

4. With bar overhead, jump and land

5. Power snatch

 

WOD:

You have 15 minutes to find your 1 rep max for a Power Snatch

then…

On the minute for 15 minutes perform 2 Power Snatches and 10 Double Unders

–Use 65%-75% of 1 Rep Max

 

Cash out:

6 rounds:

30 Second Flutter Kicks

30 Second Plank

***If you see this man in the gym…do not worry. It’s just coach Kyle with some extra hair on his upper lift. I know, a little scary. Please don’t let it scare you away, or make you feel worried about the safety of your children. It WILL be gone right after the Warrior Dash. In the meantime, thanks for bearing with us and putting up with having to look at it.

Trey day | Cascade CrossFit

Trey day | Cascade CrossFit

Times | Cascade CrossFit

Times | Cascade CrossFit

Benchmark Monday: Nicole

20 Minute AMRAP of:

  • 400m Run
  • Max Rep Pull Ups

*Note the number of pull ups you complete each round, and your score is your total pull ups completed within the 20 minutes
* If your feet touch the ground/box during pull ups then it’s time to run :)

I’ve now accepted that there will be no summer, that way if it ever comes I can get excited. THIS WEATHER IS KILLING ME.

Bear Complex(1 round)= 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 back push press and back to the ground. This is done in one full rotation. The first movement leads to the next and so on. Find a partner who is closer to you in strength and figure out a good weight for the both of you ( 1bar)

Partner Bear Complex

40- Rounds/Rotations Combined (111#/75#)

You must switch off each round. If the bar touches the ground before the switch it is a 5 Burpee Tuck Jump penalty for both teammates. Also these must be completed before the next round can begin