Reminder! Today is the first day we are starting our 7am class! We will now have 7am M-F!
WOD:
Chipper Friday 
50 double unders
30 Toes to Bar
5 Squat Cleans (135/95) ADV: (185/135)
30 Burpees
5 Squat Cleans
30 Supine Ring Rows (try to be as directly under the rings as possible)
5 Squat Cleans
30 Hand Release Push ups
5 Squat Cleans
50 double unders
Strength:
10 min EMOM:
3 Back squats at 70-75% 1RM
WOD:
For 20 minutes:
Row/Airdyne 1 minute
Rest 1 minute
Score is total numbers of calories
***This is a MAX effort workout. You are going as hard as you can in that one minute and then recovering for the rest minute. Your booties should be burning by the end!
Optional Cash out:
3 minute cumulative L-sit hold
—Goal should be to accomplish on parallettes, but you can also use the bar or rings to modify—
Cascade CrossFit | Times
Skill work:
10-15 min to practice gymnastics weaknesses (muscle ups, dips, handstand push ups, pull-ups–kipping butterfly, strict)
***I will post some videos on our Facebook page that I really like for some of these progressions. If you are coming in with idea of what you want to work on, I always suggest YouTubing the movement and watching some videos. Every one has different cues and tips to help you progress, and you never know what might help!
WOD:
21-15-9
Power Snatches (95/65)
42-30-18
Hollow Rocks
21-15-9
Pull ups
Part A:
Dead bugs [:30 in each position for a total of 2 minutes]
Captain Morgan’s [:30 in each position for a total of 2 minutes]
Part B:
10 min EMOM:
3 Deadlifts at 80% of 1RM
Part C:
5 min AMRAP:
5 Burpees
10 Russian KB swings (53/35) ADV: (70/53)
-2 min rest-
5 min AMRAP:
10 Sumo KB Sumo Deadlift (53/35)
.3 Air Dyne/250m row
Time to revisit a doozy of a Benchmark! Please modify to 3 or 4 rounds if you need to!
“Kelly”:
5 rounds for time:
400m run
30 wall balls (20/14) at a 10 ft target
30 box jumps (24/20)
***this is a LOT of reps. Please make sure to appropriately warm up your ankles and achilles.
