A. 3 Sets:
8-10 Supine Ring Rows
(Get Paralell! Make these a challenge)

Rest 60 seconds

5-15 Handstand Push-Ups
(Kipping, Strict, Deficit – Focus on the weakness)

Rest 90 seconds

B. 3 Rounds
8- Front Squats (135/95) (adv:155/105)
10- Box Jumps    (24”/20”)(adv: 30”/24”)
250 M Row

C.  4 Rounds

20- Ice Creams

20- Wall ball Sit ups

Michelle and Corey Ab Blasting | Cascade CrossFit

Michelle and Corey Ab Blasting | Cascade CrossFit

Heather Harris Extra Credit Climbs | Cascade CrossFit
Heather Harris Extra Credit Climbs | Cascade CrossFit

Travis Rockin' the 10am Class Solo | Cascade CrossFit
Travis Rockin’ the 10am Class Solo | Cascade CrossFit

A) 3 rounds NOT for time  – Approx 10-15 mins

12- Toes 2 Bar
8- Pistols
30-50 Double Unders
Focus on efficiency through these movements

B.) Workout: For time

75- KB Swings (53/35)
50- V-ups
75- Wall Balls (20/14)
Every Minunte on the Minute 3 Burpees

 

A. Take 15 minutes to build to a heavy-ish snatch; We want to work on mechanics and effeciency.

B. CrossFit Games Open 12.2

As many reps as possible in 10 minutes

30 snatches (M75/F45)

30 snatches (M135/75)

30 snatches (M165/F100)

Max Rep snatches (M210/F120)

12.2 Results | Cascade CrossFit

12.2 Results | Cascade CrossFit

Time for a great chipper!

WOD:

10 Burpees
20 Box Jumps (24”/20”) (adv: 30”/24”)
30 Air Squats
40 Hand Release Pushups
50 Walking Lunges
40 Pull Ups
30 Air Squats
20 Box Jumps (24”/20”) (adv: 30”/24”)
10 Burpees

 

 

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Big ole 4:30 class!

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Amazing turnout today people! Keep it up!!!


In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in Operation Enduring Freedom (OEF) when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Workout of the Day

“DT”
Five rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

RX weight is 155#/105#
Scale the weight as neccesary to maintain good form

Last time we completed DT we did 155#100#: click here
Jason Khalipa completing DT: click here

3, 2, 1, go!

DT Times – 2/25/13