Category Archives: BOX JUMPS

FLUFFERNUTTER!

Schedule for this weekend.   Friday: 6am, 8am and 9am Saturday: Closed Sunday: Closed Come cheer our team on at Regionals!!!!!!!!!!!! STRENGTH: 12-15 minutes to find a heavy push press/jerk WOD: Three rounds for time of…. 20 Thrusters (Rx 95/65), (Adv. 115/75) 20 Box Jumps (Rx 24/20), (Adv. 30/24) 20 V-ups   3, 2, 1…..Go!…

Earn Your Body!

  Good Morning Cascade CrossFitters! Come on in for an incredible Partner WOD! Just remember it is better to be sore than sorry, so GET IN HERE!!! 9am Partner WOD 10am Open Gym   In teams of two, complete the following reps for time: Row 1000m while partner holds barbell in front rack (185#/115#) 50…

“Morrison”

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived…

Time to improve our body weight movements!

Great week in the gym and we have had some awesome attendance days.  We had 115 people on the white board the other day, which crushes our last record of just under 100 so keep up the good work!!!  Consistency, diet and mobility/maintenance is key when trying to achieve results you want:-)  Also, we have…

Great week!

Strength: Push Press 5×5   WOD: 15min AMRAP of 7 Deadlifts (225#/155#) 10 Box Jumps (24”/20”) :45sec plank hold 8 Renegade Rows (35#/25#)

Body Weight? I think so!

We have seen such a great energy and attendance in the gym lately that is pumps me up!  We now have our kids area basically complete with a TV and DVD player…enjoy it little ones because when you’re old enough you’ll be working out with the rest of us:-)  Remember to cruise out to Friday…

Workout 13.2

WAKE UP. GO BE GREAT.  Workout of the Day:  10-minute AMRAP of: 5 Shoulder to Overhead (115#/75#) (Masters 55+: 95#/55#) 10 Deadlift  (115#/75#) (Masters 55+: 95#/55#) 15 Box Jumps (24″/20″) (Masters 55+: 20″ all) Score is total amount of repetitions click here for full explanation and rules of WOD 13.2 click here to learn how…

Lumberjack 20

Lumberjack 20: 20 Deadlifts (275,165) Row 500/run 400m 20 KB swings (70#,53#) Row 500m/Run 400m 20 Overhead Squats (115/75) Row 500m/Run 400m 20 Burpees Row 500m/Run 400m 20 Pullups (Chest to Bar) Row 500m/Run 400m 20 Box jumps (24″/20”) Row 500m/Run 400m 20 KB Squat Cleans (44,35)

Thursday 3/7/13

A. 3 Rounds not for time of:  This is meant to be a solid warmup as well as technique session. 10-12 chest to bar pullups or most difficult type of pull up 10-12 toes to bar 3-12 HSPU   B.15 Min AMRAP: 10 Wall Balls 20,14(Every time you break on wall balls you must do…

Bear Chipperificness!

3 Bear Crawl Gassers with 5 Burpees at the end of each Gasser (down + back = 1 Gasser) 30 Calorie Row 30 Pull Ups 30 KB Thrusters (15 each arm, 53/35) 30 Hand Release Push Ups 30 Toes to Bar 30 Lateral Box Jumps 3 Bear Crawl Gassers with 5 Burpees at the end…