If you’re thinking about taking today off, or cherry pick the workouts…DON’T…Get in here and get some work done! This is going to be a good workout so don’t miss it :)

Also, 2:30 class starts TODAY!!!

1-2-3-4-5-6-7-8-9-10

Overhead Squat (105/75) ADV (135/95)

10-9-8-7-6-5-4-3-2-1

Ring Dips

Each set adds up to 11 reps. You will do 1 overhead squat, then perform 10 ring dips. 2 overhead squats, 9 ring dips, 3 OHS, 8 ring dips…….and so on!

3..2..1..GO!

Cascade CrossFit | Fundamentals class!

Cascade CrossFit | Fundamentals class!

Cascade CrossFit | Times

Cascade CrossFit | Times

Deadlifts | Cascade CrossFit

Deadlifts | Cascade CrossFit

Workout of the DAY:

Part A.

2 attempts:

250m row sprint

Rest 2 minutes between rounds. This is meant to find your fastest possible split for 250m…so go all out!


Part B.

Every minute on the minute, for 10 minutes, complete:

3 Deadlifts at ~80% of max

For the remainder of the minute perform as many burpees as possible. Score is total number of Burpees!!!

Cascade CrossFit | 6:30pm class having fun!

Cascade CrossFit | 6:30pm class having fun!

Thanks to Rachael for capturing the end of his post wod today rather then getting him some water. Double click the image to see what too many burpees will do to you.

Cascade CrossFit | Scores

Cascade CrossFit | Scores

 

3, 2, 1……Go!!!

Its another week and another great workout!!!!

Also, a very special Happy Birthday to Lisa R! Come celebrate your birthday with a doozy!

Kelly—

5 rounds

400 meter Run

30 Wall Balls (20/14)

30 Box jumps (24/20)

Times!

Times!

Mama Rachael getting back 8 weeks post baby

Mama Rachael getting back 8 weeks post baby

Mama Corene showing how pregnant women can get it done!

Mama Corene showing how pregnant women can get it done!

12:00 Strength/ Met-Con

1:00 Open Gym

 

12:00 Class

PART A)

5×3 Snatch (these can be touch & go or fast singles)

Rest 1-2 minutes between sets

PART B)

3 rounds for time

1 minute plank

10 Hang Squat Snatches (95/65) adv. 115/75

200m run/ 250m row

PART C)

TABATA AB-LAB (1 set per exercise) 4 minutes total

– V- Ups

– Crunches

– Toe touches

– Bicycle Sit ups

– Candle sticks

– Side Crunch left

– Side Crunch right

– Max Plank hold, push ups every 10 seconds if you make it past 1 minute

 

Get your butts in here for a fun partner WOD today! For those who are new and may think you need to come with a partner already, that is definitely not the case! So, come get  a great workout in for your weekend. :-)

Coach Nick and Coach Kyle showing their love of Partner WOD's in the 2012 CrossFit Regionals. Let's just say they practiced this one a lot!! :-)

Coach Nick and Coach Kyle showing their love of Partner WOD’s in the 2012 CrossFit Regionals. Let’s just say they practiced this one a lot!! :-)

30 min AMRAP:

1 resistance run gasser/per partner

5 burpees

10 kb swings (53/35)

100m row

**Only one partner can be working on an exercise at a time and you cannot move on to the next exercise until both partners have completed the exercise set.

3…2…1….GO!

 

Scores

Scores

Babbitt trying to hold back Pat the beast

Babbitt trying to hold back Pat the beast

Great Partner Workout today!!

Great Partner Workout today!!