This has been one hell of a week with some tough workouts. Everyone has been doing a great job. Let’s keep it up into the weekend.

Strength: Bench Press

5-3-3-3-3-2 reps.

Increase weight each set. Partner up to help spot each other.

W.O.D

21-15-9

Jumping Lunges (each leg)

V-Ups

Roll back stand up tuck jump

Ring Dips

 

3,2,1 Now go get it done!!!!

Sue 2 rep maxing at 123#! | Cascade CrossFit

Sue 2 rep maxing at 123#! | Cascade CrossFit

the TIMES | Cascade CrossFit

the TIMES | Cascade CrossFit

 

Just because I didn’t think a long row or run would be fun today..I settled for a variation hero wod!

For time:

10 Handstand push-ups
15 Deadlifts (250/155)
25 Box jumps (30/24)
50 Knees to Elbows
75 Wallball shots (20/14)
150Double-unders
Run 400 meters with a plate (45/25) (not raining)

(row 1000 m if it’s raining)
Cascade Crossfit’s own Silke von Saalfeld gets up close with  Fitness Lonnie and talks about chalk:

Dry and Dirty today

3 rounds/ ADV. 4 Rounds

10- Man Makers (35/25)

15- Box Jumps (24/20)

20- Burpees

MOOSE- 50 KB Swing buy in (53/35) Every time you break you have to do 1 wall climb. Go for the unbroken

 

Cascade CrossFit | Oh yeah! Marius when we was 18 years old, nice hair:-)

I hope you all had a wonderful three day weekend and congrats to those of you who completed Murph!!!  That is one tough workout:-)  Today we will be working on some explosive strength.  I love power cleans and I hope you do too because they are awesome.  I wanted to thank you all again for the support you gave our Cascade CrossFit team at Regionals…it really meant a lot to all of us!

Mobility:

– 1/1 Hip mobility

– Banded Hamstring stetch

– Partner shoulder stretch

– Banded wall stretch

WOD: 12 Minutes

– 3 Power cleans on the minute every minute.  We will go as heavy as we can while keeping our good form!  We will post the lightest and heaviest weight we used during this WOD.

Cash out: 3 rounds

– 20 Hollow rocks

– 20 Ice creams

– 20 Ab mats

– 20 Bicycle crunches

Results | Cascade CrossFit

Results | Cascade CrossFit

Memorial Day Murph | Cascade CrossFit

Memorial Day Murph

Today is Memorial Day and we’re dedicating the WOD to all the men and women who serve and have served our country, put their lives on the line or have gave their lives for our freedom. You’re in our thoughts everyday, and we thank you very much for all your sacrifices.

Today we’re doing a Hero WOD named “Murph”, which the story can be found here : Fallen But Not Forgotten
This is a LONG workout, but we can also modify it’s length by making it a team workout.

“Murph” 

In honor of Lt. Michael Murphy, killed June 28, 2005, in Afghanistan

  • 1-mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 air squat
  • 1-mile run

3, 2, 1, go! Can you please check you iPod shuffle and see if it has the right songs on it? Some one accidently picked an identical one, and left with the wrong one. Your’s is here at the gym, just ask the trainer, and you can exchange it with the correct one. Thanks

Congratulations to team Cascade CrossFit for finishing 8th place at the CrossFit North West Regionals! 8th fittest team out of 6 states! Your performances were amazing, and truly an inspiration to all of us! Check out the following links for some highlights from this weekends events:

Highlights from Fridays Team WOD #1: click here

Nick Rocco’s interview after getting a 265# snatch, the best at the regionals: click here

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Cascade CrossFit | Times...looks like Jessica achieved her goal and just beat Mer!!! Great job people!

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Cascade CrossFit | Our two 6:30pm members tonight! It's good to have Danny back for his first WOD since his motorcycle accident!!!!!