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
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)
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
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
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
Cascade CrossFit | Times...looks like Jessica achieved her goal and just beat Mer!!! Great job people!
Cascade CrossFit | Our two 6:30pm members tonight! It's good to have Danny back for his first WOD since his motorcycle accident!!!!!
