Category Archives: Knees to Elbow

Get it!!!

Ok. Burpee Challenge is DONE!! Again, a HUGE congrats to those who finished! Definitely a big accomplishment! I know for sure my arms are going to be much happier arms now that this is over! Make sure you let me know if you completed the challenge so I can get you your shirt! Also, today…

BOOYAH!!! Time to get Filthy

FILTHY FIFTY!!! What a great way to start the week with a nasty WOD such as this. A couple of things- First, let’s shoot for Rx today! Only way we are going to get better is by pushing ourselves. Intensity produces results. What you put into your workout will be the result. Second, it may be…

Chip-a-Rooney

Huge PR’s on Grace yesterday and many first timers on it that were already able to see how CF has made them stronger and faster from by seeing what they acheived on this WOD. So way to go guys!!! AM’ers, please don’t heckle me too much if I can’t demonstrate some of the exercises…12.4 or…

Time to get shredded!!!

Has been a good week at the gym with some tough WODs!  Let’s keep it up and work hard today and put the heat on our pooches:-)  We are on day 61 of the Burpee Challenge and I conviently put 40 of them in our wod today.  Hey, you guys are all awesome!!!!!!!!!!!!!!!!!!!!! Mobility -…

“The Seven”

Happy Monday everyone! Time for a little Hero WOD to start off the week! A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial…

CHIPPERSKI!

WOD 10 Ground to Overhead (Blue,Green) Bear Crawl Gasser 20 Overhead Lunges(Blue,Green) Bear Crawl Gasser 30 Ring Knees to Elbow Bear Crawl Gasser 40 Wall Balls Bear Crawl Gasser 50 Double Unders Bear Crawl Gasser 5 Wall Climbs   3…2…1….GO!!!  

Chipper Saturday!!!

I know we usually do a partner workout on Saturdays but with the added classes today I’m afraid it might be too spread out.  This should be just as fun. Enjoy!!! DAY 28 OF BURPEE CHALLENGE CHIPPER W.O.D  FIRE BREATHER (135/95) 20- Thrusters (111/73) 20- Bar Facing Burpees 20- Overhead Squats (111/73) 20- Weighted Lunges…

ahhhh this is gonna be a good one! ;-)

2012 CrossFit Open starts February 22nd…are you ready?? 100 Double Unders 90 Vups 80 Goblet Squats (53/35) 70 Pull ups 60 Overhead Lunges w/plate (44#/22#) 50 Kettlebell Swings (53/35) 40 Box Jumps (24/20) 30 Knees to Elbow 20 Ring Dips 10 Handstand Pushups Burpee Challenge Day 12

Ahhh Thursday! | Cascade CrossFit

Cody introduced me to these ads. Great ads for women who may think twice about having bigger muscles…STRONG is the new SKINNY!!!! Strength: Shoulder Press 3-3-3-3-3 WOD: 50 knees to elbows (if you write RX, please make sure your knees touched your elbows for every rep) 40 Box Jumps (30/24) 30 Burpees 20 Pull ups 10 Renegade Rows…

Partner Up

It’s been a great but tough week at Cascade Crossfit. Everyone has done awesome. You guys are the ones that my my job so sweet. Let’s have a great partner w.o.d and then hit the sunshine. W.O.D One partner will farmer carry to the end of the parking lot and back while the other works…