Let's DO this | Cascade CrossFit

Let’s DO this | Cascade CrossFit


Option A:

3×5 Front Squat (Men and ladies add 5# to previous weight)

3×5 Shoulder Press (Men add 5# to previous weight/Ladies add 2.5#)

Option B: 1-Mile Run for Time


WOD – 15, 12, 9, 6, 3 for time of….

DB/KB Thruster (Rx 35/15) (Adv. 44/26)

Push Ups (Adv. Dynamic Push Ups onto 35#/25# plate)

Russian Twist (use DB/KB)

Russian Twist | Cascade CrossFit

Russian Twist | Cascade CrossFit

Cascade CrossFit

Cascade CrossFit


SWOD – 1×5 Deadlift (Men add 10# from previous weight/Ladies 5#)


Farmer's Carry | Cascade CrossFit

Farmer’s Carry | Cascade CrossFit

WODs – 

8 Minute AMRAP

5 KB/DB One Arm Power Snatch (Rx 44/26) (Adv. 53/35)

KB/DB Farmers Carry Down (not back) (KB/DB in each hand)

–Rest 3 Minutes–

8 Minutes AMRAP

10 Box Jumps (Rx 24/20) (Adv.30/24)

100m Sprint (to road and back)

3, 2, 1….Go!

Bring on that sunshine!

Bring on that sunshine!



Option 1: Bench Press 3×5 (Men add 5# to previous weights/Ladies add 2.5#)

Option 2: Death By…Toes to Bar!

 The Toes-to-Bar movement is one most dynamic core movements. Performing a Toes to Bar is similar to a V-Up where the primary mover is the hip flexion, but this movement also requires you to hang from a bar to include an element of grip strength and greater flexibility. Check out the progressions below to help you shave some time off those WODs with Toes to Bar!


WOD – 5 Rounds for Time

1 Rope Climb

15 Burpees

30 Double Unders

3, 2, 1….Go!


Details at GymnasticsWOD

Details at GymnasticsWOD



Looking forward to seeing everyone in here for another great week of WODs, some strength training, community and best of all SUN! Supposed to be warm this week (hopefully) so make sure you keep pounding the fluids before and after the workout!

Spring Time | Cascade CrossFit

Spring Time | Cascade CrossFit

SWOD – 3×5 Back Squat (Men and Ladies add 5# to previous weight)


WOD – ‘Nicole’ – 20 Min AMRAP

400m Run

Max Pull Ups

*Score is total Pull Ups*

3, 2, 1…..Go!

Cascade CrossFit | Scores!

Cascade CrossFit | Scores!

Cascade CrossFit | Poor Patty in so much pain;-)

Cascade CrossFit | Poor Patty in so much pain;-)


12pm WOD

1pm Open Gym


Part 1:

Meat (Option A) : Squat Snatch 5×5

Carrots (Option B): 4 Rounds

Prowler down and back (grey line to grey line)

5 backwards ball tosses to 10ft line (Rx 30/20) (Adv 35/25)

1 Minute rest b/w rounds


Part 2: 

Potatoes (WOD): 10 Minute AMRAP

5 Strict Pull Ups

7 Squat Snatches (Rx 95/65) (Adv 135/95)

9 Weighted Sit-Ups (35/25)

3, 2, 1…Go!


Onions (Mobility): Check out this video from Mobility WOD for some great warm up/mobility movements to help prep your muscles/tendons/body for the flexibility and techniques required by the squat snatch movement.