Category Archives: DAILY WOD

Cinco De Mayo!!

HAPPY CINCO DE MAYO!!!! Hope you all have some fun plans for Cinco de Mayo! If you don’t have anything going on…and wonder if Coach Nick ever does anything besides workout…go see that he actually does and watch him play in his band at the Matador tonight in Redmond!! :-) Should be a really fun…

Get Motivated!

Workout of the DAY: Part A. 2 attempts: 250m row sprint Rest 2 minutes between rounds. This is meant to find your fastest possible split for 250m…so go all out! Part B. Every minute on the minute, for 10 minutes, complete: 3 Deadlifts at ~80% of max For the remainder of the minute perform as…

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#)

Fire Hydrant or Dog?

  Good Morning Cascadians! Excellent turnout and support last night for Friday Night Lights! It was incredible to see some amazing PRs on “Karen” and some of you get your first muscle ups! Hats off to y’all! Come on in this morning and work the lactic acid out of those sore quads! Partner WOD (9am)…

It’s a new day! Let’s get to it!

  “Nancy” 5 Rounds For Time: 400m Run 15 Overhead Squats (95/65) Remember: Active shoulders, weight in the heels, elbow pits forward, chest up, pinch shoulder blades together, head up/forward, and depth below parallel on squat with knees OUT coming back up! Here is a link to a demo of the basics for OHS. Overhead…

Sunday.. We don’t rest :)

Part A. 5-5-3-3-3-1-1 Bench Press (work to find 1 rep max). If feeling tired or still learning, work on proper technique and/or do more of a 5-5-5-5-5 style, trying to increase weight each round, if possible. Part B. 5 rounds: 10 strict dumbbell press (35/25) 10 dumbbell squats (can rest dumbbells on shoulders while squatting) 30 double…

It’s Saturday Partner DAY!

First off, want to say…what an absolutely incredible night last night was for our little “Friday Night Lights”!!! It was so much fun having you guys all there and meant more than you’ll ever know, to have everyone there cheering everyone on! Obviously, it helped, because there were some absolutely incredible scores last night! If…

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)

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…

Team Workout!

Another great partner WOD coming your way today!! Don’t forget to sign up for The CrossFit Open! You must register by Monday, and there is absolutely no reason to not do it! Only $20 and its a huge inspiration to push yourselves and join in on the fun of cheering each other on and pushing…