Get a good start to the weekend!!!

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I know its been nice out and it makes coming in a little harder. It really is a great start to your weekend and it’s early enough that you can still have a full day to do stuff. Plus Saturdays are the funnest.

Partner W.O.D

2 rounds

Man Makers 25#/15#

Air Squats

Pull Ups

Gassers ( forward down, backwards back)

Wall Climbs

 

One person works for one minute full blast while the other rests for the minute. You alternate every minute. You will both preform the first exercise then move on down the list of exercises

CrossFit World Games are ON!!!!!!!!!!!!!!!!!!!

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Reebok World Headquarters | Cascade CrossFit

Reebok World Headquarters | Cascade CrossFit

And the CrossFit Games WORLD competition is ON!!!!!!!!!!! Visit http://games.crossfit.com/ for live coverage of the event, Friday and Saturday from 6pm-9pm and Sunday 1pm-4pm. Make sure to even just visit the website and read some amazing stories and watch some awesome videos. These are truly some of the fittest athletes in the world. AND, there’s been talk for years, but this is the first time that swimming will be included in the Games. Check out this first WOD:

For time: 
210-meter ocean swim
Run 1,500m in soft-sand
50 Chest-to-bar pull-ups
100 hand release push-ups
200 Squats
Run 1,500m in soft-sand

…..Can you just say BRUTAL. Good luck to all you athletes on the very first WOD.

So, I came across this workout on CrossFit Belltown’s blog, that a bunch of the CrossFit HQ trainers did, and it sounded like a lot of fun! Supposed to be a nice day, so a great day for…you said it…running!

For time:

15 Thrusters (135/95) Mod 1: (111/75)

Run 200m

20 Thrusters (95/65) Mod 1: (80/55)

Run 400m

30 Thrusters (65/45) Mod 1: (55/35)

Run 800m

A few rules….yes, you can only use ONE bar, and yes, you have to change the weights, and yes, it counts as your total time. If you cannot quite get to the weights for RX or for Mod 1, check with a coach to find your three weights that will be good for you in your workout.

 

Oh Thursday

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Kyle sent me this picture of Tye and HIS "weighted sled"...too cute!! We're cheering you on buddy! | Cascade CrossFit

Kyle sent me this picture of Tye and HIS "weighted sled"...too cute!! We're cheering you on buddy! | Cascade CrossFit

Strength:

Overhead Squat

5-5-5-5-5

Between each set of the overhead squats, complete one down and back with the weighted sled (equaling a total of 4 rounds of the weighted sled).

then…

12 min AMRAP

3 handstand push ups

6 ring dips

9 toes to bar

 

 

 

Great job everyone!

*** PALEO PAKS UPDATE *** 
The other 3 combinations (all in 2 sizes) will be available in about 3 weeks or less! If you would like to be notified via e-mail when they are officially available, then head on over to www.PaleoPaks.com and sign up.
If you would like more information talk to either Kyle J. or Tyler Austin.

Four Hundo!

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Four Hundo!

 

Chipper for time of:

100 Wall balls

100 V-ups

100 Double Unders

100 Box Jumps

 

KB Chipper WOD

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Wanted to first start off by saying “Thank you” to Arun, as well as Meredyth, who helped plan for us to go paragliding this last weekend for our “anniversary celebration”. As some of you know, it was a complete surprise for Kyle and thank you for not passing it on to him. What he thought we were doing was going to have a picnic on Pupu point and see the “beautiful view” as well as see some people take off. There were a few times it was almost ruined because Kyle saw Arun unexpectedly, but Arun, being a total stud, played it off so well. The whole time we were eating, Kyle was like, “Man, I wish I could go! It’d just be so sweet to fly down instead of walk down!” I was like, “Well, we are!”. He was totally surprised. If any of you are interested in paragliding, Arun, Meredyth, and Wheely Bob are amazing at their sport and I’m sure can help guide you in any way. Thanks again, Arun, for going out of your way to help make such a special weekend!! A few pics to share with the group!

Kyle and Rooney taking off!! | Cascade CrossFit

Kyle and Rooney taking off!! | Cascade CrossFit

Before taking off | Cascade CrossFit

Before taking off | Cascade CrossFit

Kyle and Rooney | Cascade CrossFit

Kyle and Rooney | Cascade CrossFit

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Also, as Meredyth mentioned yesterday…here’s a video Arun worked so hard to put together that is pretty entertaining. It’s mostly of Kyle and Arun and Kyle saying “woo hoo HOO”, but he is just so entertaining!

http://www.facebook.com/video/video.php?v=10150251892247263

WOD:

KB/DB: 53#/35#

50 goblet squats

40 KB swings

30 KB sit ups

20 Sumo Deadlift High Pull

10 KB Sit up and stand ups

20 Sumo Deadlift High Pull

30 KB sit ups

40 KB swings

50 goblet squats

Welcome to one of our newer members Frank | Cascade CrossFit
Stretching and an awesome handstand by Jill | Cascade CrossFit
WANTED Dead or Alive | Cascade CrossFit
Eric and the Fundamental class | Cascade CrossFit
Times | Cascade CrossFit
Times | Cascade CrossFit

Eric and the Fundamental class | Cascade CrossFit
WANTED Dead or Alive | Cascade CrossFit
Stretching and an awesome handstand by Jill | Cascade CrossFit
Welcome to one of our newer members Frank | Cascade CrossFit