Happy Birthday MELANIE!

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! :-)