Category Archives: BENCH MARK

Dianne

Happy Monday and bring on another week of great workouts! First off I would like to personally thank all of you that came to WODFest yesterday and cheered the competitors on! It was an amazing experience! Team Cascade CrossFit Baby! We did solid and everyone had so much fun representing! Big shout out to Rocco…

Chelsea

This is very similar to “Cindy”, but with a different time domain Chelsea is scored as a pass/fail by whether or not you can complete a round before the end of each minute, for the entire 30 minutes. However, we’re going to keep track of our score whether or not we “pass”. If you can’t…

Nicole

  It’s Monday and its time for another classic Benchmark workout! The last time this workout was completed was June 27, 2011! 20 minute AMRAP Run 400 meters Max pull ups Note the number of pull ups you complete each round, and your score is your total pull ups completed within the 20 minutes *…

“FrAnnie”

Today we are going to do two benchmark workouts! BOOM!!! Get on..MY level!!! First workout Fran 21-15-9 Thruster (95/65) Pullups   Rest 5-10 Min Optional Cash Out: Annie 50-40-30-20-10 Double unders Abmats

Work Hard, Sweat Longer, Feel Better

HAPPY BIRTHDAY TENNYSON!! We’ll be taking it outside toady! Lets enjoy the sun by doing our benchmark WOD, and half of our second WOD outside today. Benchmark WOD: 500m Row for time WOD #2: 200m Run (or sub Row) 30 Wall Balls 400m Run 40 Box Jumps 600m Run 50 HR Push Ups 800m Run 60…

Biggest Loser Challenge is Over!!!

Happy Monday everyone! I hope you all had an awesome weekend! First things first, today is the last day of the Biggest Loser Challenge. I’d like to congratulate everyone who stuck with it and made the lifestyle changes to becoming healthier and healthier! I know I have noticed changes in people and I keep getting…

Memorial Day Hero WOD: “Murph”

Today is Memorial Day and we’re dedicating the WOD to all the men and women who serve and have served our country, put their lives on the line or have gave their lives for our freedom. You’re in our thoughts everyday, and we thank you very much for all your sacrifices. Today we’re doing a…

Ahhh Mary! – Benchmark Monday

  No running today, it looks like the rain decided to show up again. Today we’ll be doing the benchmark WOD ”Mary”! For those of you that are thinking twice about the movements involved, we have several ways to modify/scale this WOD. So please come on in, and lets work on our weaknesses and continue to…

3..2..1…

Get your behind in here for some sweet workouts! Today we have our 9:00 partner WOD, 10:00 Fundamentals, 11:00 KB Class 12:00 Open Gym! P.S. The gym will be CLOSED by 1:00PM today 9:00 Partner WOD The partner WOD is gonna be a doozy For Time You’ll start with DIANE:                                                             JERRY 21-15-9                                                                                      Run 800 m Tandum Deadlifts…

3..2..1….HELEN

I hope you all enjoyed this weekend and the B-E-A-UTIFUL weather we had! Looks like  today is gonna be just as nice as yesterday so everyone needs to come in today and do this WOD! We haven’t done Helen in a super long time and I figured there is not better day than today! So…