HAPPY BIRTHDAY TO MR. SEAN REEHOORN. GRATEFUL TO HAVE YOU AS A PART OF THE GYM!!!

It’s going to be hot out today so make sure to bring at least a water bottle. We have an endless amount of water you just need something to drink it out of :))

Benchmark: ANNIE

50-40-30-20-10 reps(150-120-90-60-30 singles)

-Double Unders

-Sit Ups

Rest about 5-10 minutes then….

1 mile run for time

 

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Suck it up now so you won’t have to suck it in later!

Part A: Hang Cleans

Find new 2 rep max or work on form…

8-6-6-4-3-2-2-2

 

Part B: Tabata

Air Squats

Hang Cleans (135/95)

V-ups

Deadlifts (135/95)

 

 

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We will be purchasing some fans in the VERY near future so don’t think we have forgotten about you guys:-)  Our rainy weather has turned to scorching hot so let’s be thankful!!!

9am Partner workout

10am Open Gym

Partner WOD: In teams of two complete the following

800m run/Broad Jumps

400m Farmers Carry (35/25)/Ab Mats

200m Overhead Lunge with plate (25/15)/Double Unders

800m run/Wall Balls (20/14)

* Partner A runs 800m while Partner B does Broad Jumps Down and Back.  Once Partner A gets back from the run, they swap…and so on for each exercise.  Score is time, not reps.

Get your tails in here! Its friday and the weekend is among us! Its looking like its going to be a hot one!!!

40 minute time cap:

100 Ab-Mats

90 Double Unders

80 Wall Balls (20/14)

70 Kb Swings (53/35)

60 Burpees

50 Supermans

40 Ball Slams

30 Kb Sumo-deadlift High Pull

20 Pull Ups

10 Jumping Lunges (1 = 1 lunge each side)

Score will be time it takes to complete OR total reps in 40 minutes

Death WOD Times | Cascade CrossFit

Death WOD Times | Cascade CrossFit

Part A: Take 10 Minutes

2 Rounds

10 Pistols (5 each leg)

:15 sec Handstand Hold (against wall or freestanding)

 

Part B: 20 min AMRAP

400m Run

8- Wolverines* (115/85)

*barbell roll out and back to squat clean and jerk

 

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