Good strength day yesterday. We’re gonna throw down on a nice little chipper W.O.D today. Mix of a few things. Should be a great workout hope to see you in today.
W.O.D
Run 400 meters
30- Laterall Burpees
Run 200 meters
30- Thrusters (75#/53#)
Run 400 meters
30- Toes to Bar
Run 200 meters
30- Kettlebell Swings (53#/35#)
Run 400 meters
30- DB Split Cleans (35#/15#)

Mer RX'ing Bulger! | Cascade CrossFit

Mer RX'ing Bulger! | Cascade CrossFit

 

 

My goal: to make this woman compete in next year's Games | Cascade CrossFit

My goal: to make this woman compete in next year's Games | Cascade CrossFit

 

 

 

 

 

 

 

 

 

 

 

 

Ruth working hard on the split cleans! GO HUSKIES!!!:)

Jeremy O. busting out KB Swings!

Results of todays Chipper!

Nice job to everyone on Bulger. Crap that was tough! Time for a little strength work today. On these…don’t think of just powering through them. Take your time and concentrate all the points we talk about for form. It’ll make you that much better, stronger, and faster in the long run.

Burgener Warm-Up

WOD:

Power Snatch: 2-2-2-2-2-2-2-2-2-2

Try to increase the load each time. Don’t be afraid to try and fail…sometimes we can surprise ourselves!

Justin and his snatch | Cascade CrossFit

Justin and his snatch | Cascade CrossFit


Results for the day | Cascade CrossFit

Results for the day | Cascade CrossFit

For dessert:

Cumulative time of:

1. Bottom of squat hold

2. Plank

3. Handstand Hold

Post your heaviest 2 reps that were attempted and completed, then post your cumulative time.

We will add another hero wod to the list today. Hope everyone had a great weekend. Back to the grind folks.

W.O.D.

10 Rounds

Run 150 meters

7- Chest to Bar Pull ups

7- Front Squat (135#/95#)

7- Handstand Push Ups

Cascade CrossFit | Times

Cascade CrossFit | Times

Cascade CrossFit | Rx rules

Cascade CrossFit | Rx rules

Cascade CrossFit | big classes tonight!

Cascade CrossFit | big classes tonight!

I have missed these Saturday workouts, good to be back. Today we are floating the Snoqualmie river starting from the bottom of the falls right into Fall City(I think). After the float we will also be BBQing over at the Jacobson’s place. You have to workout today to come on the float and to the BBQ. Just kidding, but it is a great idea. It’s going to be nice and cool in the gym and of course its a partner workout. Hope to see you at either place.

Partner W.O.D

3 minutes on 1 minute off for 24 minutes

One partner will do one set of these exercises while the other does the next. You will both be working at the same time and resting at the same time. After the rest you will then switch sets and so on. Score is total number of rounds combined.

1st set

5- Thrusters (111#/75#)

5- Burpees

5- Deadlift (111#/75#)

2nd set

10- Kettlebell clean & jerks (53#/35#) 5 each arm

10- Box Jumps (30″/24″)

10- V-ups

Saturday crew | Cascade CrossFit

Saturday crew | Cascade CrossFit

For time:

800 m Run

10, 20, 30, 40, 30, 20, 10

of Pushups, Ab mats and Double Unders

800 m Run

After the first 800 m run, you will perform 10 repetitions of each exercise (pushups, ab mats and double unders). After completing the set of 10, you will then perform all 3 exercises (pushups, ab mats and double unders) for 20 reps, then 30, 40, 30, 20, 10 and finish the WOD with another 800 m run! Good luck and enjoy :)