Been an awesome week so far and couldn’t be a better day for a chipper….BIRTHDAY CHIPPER that is!!! :-) Today, we are celebrating the lovely Melanie Deitch! Now, Melanie is quite the animal in the gym, so I don’t want to make this easy! Happy 34th Birthday Mel!!
“Happy 34th Birthday Melanie” WOD:
34 box jumps (24/20) MOOSE: (30/24)
34 push ups MOOSE: banded push ups
34 KB sit ups and stand ups (53/35) MOOSE: (70/53)
34 overhead walking lunges w/plate (blue/green)- 34 steps each on each leg MOOSE: (red/yellow)
34 back extensions
34 broad jumps
34 kettlebell swings (53/35) MOOSE: (70/53)
34 DB step ups on box (25#/15#) (24/20) MOOSE: (35#/25#) (30/24) -34 steps with each leg
34 V-ups
34 KB Sumo deadlift high pull (53/35) MOOSE: (70/53)
3…2….1…GO!!
Just a reminder that NEXT FRIDAY marks the start of the CrossFit Games Northwest Regionals that Team Cascade CrossFit has qualified for, which will be held at the Puyallup Fairgrounds! Silke, Melanie, Vanessa, Kyle, Nick, and Rocco, along with alternates Heidi and Marshall, have been training their BUTTS off for this and I think have a darn good shot at finishing really well! Out of 30 teams competing, 3 teams will make it to The Games this summer. Pleease come out and support your fellow teammates…going to be a fun, inspiring, and awesome experience!! And, of course, don’t forget to wear your Cascade CF shirts!! For information on scheduling and directions check out this link: http://games.crossfit.com/region/north-west/schedule
The nasty one arm DB snatch WOD…men 100lbs and women 70lbs. Rocco and Silke, you got this WOD! :-)
This workout is so ridiculous I was sweating reading it…
Happy birthday Mel!!!!
OMG! That’s nuts! I’m so sorry guys!! :) Now go and get after it! Weeeeee
This WOD makes me laugh…like a crazy woman! Oh dear get r done!
And Happy Bday to a sweetie, you’re a beauty in my book:-)
Happy B-day Mel, sorry JW and CW will be missing this WOD, sure hope all your wishes come true today. You CCF friends. Enjoy eat 6 cupcakes. LOL
Happy Birthday Mel!
Hope you have an AWESOME birthday MEL!
Happy Birthday to my girl!! :))
Happy birthday Mel!!! Hope you have a wonderful day!!
Happy Birthday Mel!
Ya old fart..
Happy Birthday Melanie! We’re those KB situp/get ups and DB step ups some kind of a cruel joke? @fire station
Fun times! Glad I got to join the party!
That was a terrible and awesome workout. Thanks everyone! I hurt good. Cupcakes, yes please!