Are you ready?

 

Today we are going to do the CrossFit Open workout 12.5 from last year’s open. For those of you who are competing in this years open, this will be a great opportunity for you to see where you compare from last years results! Those of you who competed in last years open can also see how much you’ve improved! We are encouraging EVERYONE to sign up and compete in the CrossFit Open! Its a great way to get in shape and see where you compare around the world!

To register, follow this link: http://games.crossfit.com/2013-registration

Again, EVERYONE should do this, no matter where you’re at! A great opportunity for some fun competition thats right in the comforts of your own gym! When the Open starts, CrossFit HQ will post one workout a week. You have by Sunday to complete the workout and you must be judged and scored by someone else. There are strict guidelines for reps, so that is why you need to be validated. Then you post your score, and then see where you stack up! Top three men and women scores, will count for our team. Top 30 teams go to Regionals and the top 48 men and women do as well. We want our team to make it, so lets go Team Cascade baby!!!!!!! Also, for Masters, top 20 men and top 20 women go to Games. We’ve got a few that could do this, so lets GOOOO!!!!

Workout:

Complete as many reps as possible in 7 minutes following the rep scheme below:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Score is total reps completed; There are modifications for this workout as well!

 

THEN

Abdominal Dessert!

4 Rounds

10 V-Ups

20 Bicycle Crunches

10 Hollow Rocks

 

FRIDAY REPS | CASCADE CROSSFIT

FRIDAY REPS | CASCADE CROSSFIT

 

 

 

With a running clock perform at 3,2,1,GO perform the following:

Three rounds for time of:
Power Snatch x 10 reps Khalipa Mode (135,95) Rx (95,65)
Box Jumps x 20 reps Khalipa Mode (30″, 24″) Rx (24″/20″)

rest the remaining of time…
At 10:00 minutes on the running clock, perform the following:

Three rounds for time of:
Push Press x 15 reps Khalipa Mode (135,95) Rx (95,65)
Toes to Bar x 15 reps

rest the remaining of time…

At 20:00 minutes on the running clock, perform the following:

For time:
Row 500 Meters
20 Burpees Over the Erg
Row 500 Meters

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Jessica Marley! She turned 25 years old yesterday and to celebrate we will be doing a birthday WOD!

Here’s the FUN! We will be going in Heats if we have large classes!

12 Min TIME CAP!!! That means in order to be RX… You must reach the time cap.. If you don’t, calculate your reps and that will be your score!
5 Clean and Jerks (RX- 95/65) (Beefcake: 135/85)

10 Wall balls (RX -20/14) (Beefcake: 25/20)

5 Cleans (RX-185/115) (Beefcake: 225/135)

10 Wall balls

10 Dead lifts (RX – 275-165) (Beefcake: 315/185)

10 Wall balls

5 Cleans (RX-185/105) (Beefcake: 225/135)

10 Wall balls

5 Clean and Jerks (RX- 95/65) (Beefcake: 135/85)

 

Weights on the bar
RX:
+25#’s/15’s or 10&5’s
+45#/25#
+45#/25#

Beefcake:
+45#/+25#
+45#/+25#
+45#/+25#

And if we have time at the end!!!!!
25 Rep Back Squat (T-Rex: 155/115) (RX: 135/95)
* There are 3 Scales (Obviously you can scale to what ever but gives you a stand point of where to start and should be challenging)
* Heres the deal… The bar cannont be racked or dropped if you do…..25 Burpees :)

The programs are structured in a personal training environment but also is group fitness. Our workouts include pull ups, push ups, squats, sit ups, dead lifts, clean and jerks, ring dips, box jumps, kettlebell swings, front squats, back squats, running, rowing, jumping rope, planks, sprints, and wall balls, recovery workout. crossfit, gym, crossfit gym, fitness training, sports training, crossfit football, athletics, personal training, group fitness, running, rowing, cardio classes, strength and endurance class, Issaquah, North Bend, Snoqualmie, Snoqualmie Ridge, Sammamish, Fall City, Carnation, gym, gyms, health clubs, fitness center, cascade club, cross fit, Issaquah gym, exercise issaquah

Cascade CrossFit | 25 rep back squat!

The programs are structured in a personal training environment but also is group fitness. Our workouts include pull ups, push ups, squats, sit ups, dead lifts, clean and jerks, ring dips, box jumps, kettlebell swings, front squats, back squats, running, rowing, jumping rope, planks, sprints, and wall balls, recovery workout. crossfit, gym, crossfit gym, fitness training, sports training, crossfit football, athletics, personal training, group fitness, running, rowing, cardio classes, strength and endurance class, Issaquah, North Bend, Snoqualmie, Snoqualmie Ridge, Sammamish, Fall City, Carnation, gym, gyms, health clubs, fitness center, cascade club, cross fit, Issaquah gym, exercise issaquah

Cascade CrossFit | Times

Hello everyone! Hope you aren’t too sore from yesterday! Today is gonna be a good one! Hope to see you in here :)

January 30th is when the 2013 CrossFit Open registration opens up! The CrossFit Open is a worldwide competition beginning May 6th and runs for 5 weeks. Each week, CrossFit HQ will release a workout for us to do and we will compete and register our scores online..more on that later! Everyone should register and compete! Even if you don’t want to compete its still cool to see where you rank both regionally and world wide!! Plus it can give you extra motivation to get all round better with CrossFit!

Workout:

20 min AMRAP

250m row
20 KB snatches (weights to be determined -10 each arm)
25 Ab-Mats
30 Double unders

Times! Nice big 6:30 class tonight!! | Cascade CrossFit

Times! Nice big 6:30 class tonight!! | Cascade CrossFit

 

Looks like a bomb dropped and Dustin is looking for survivors!

Looks like a bomb dropped and Dustin is looking for survivors!

Happy Birthday Jessica!! | Cascade CrossFit
Happy Birthday Jessica!! | Cascade CrossFit

 

Six rounds for time of:
50 Squats
25 Ring dips

ColinWilmotHero_th.jpg

Enlarge image

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

 

Monday Madness! |Times | Cascade CrossFit

Monday Madness! |Times | Cascade CrossFit