Category Archives: PULL UPS

Memorial Day Murph!!!

CrossFit’s around the world do the Hero WOD “Murph” on Memorial Day. This is a tough workout and it should be because we are honoring those who have given their lives for us. You can do this workout as an individual or with a partner. For anyone who is currently serving in the armed forces…

LYNNE

  Benchmark Monday: Lynne   5 Rounds for max reps. There is NO time component to this WOD.   Body Weight Bench Press Pull Ups   *Partner up with people lifting similar weight. We’ll be doing max rep bench press immediately followed by max rep pull ups, followed by a 2 minute rest in between…

Rope Climbs

“The man who is afraid to risk failure seldom will have to face success.” – John Wooden Workout(s) of the Day 1) 4-minute AMRAP of: Rope Climbs (15’/12’) *We have several progressions, and techniques to help get you closer to rope climbs 2) Take 15-minutes to build to a heavy Hang Snatch If you’re feeling…

Tuesday..the day after Monday…

Today is a great opportunity to work on your gymnastic weakness! Hope to see a lot of people in the gym! A. 3 Rounds Not for Time 8-12 pull ups/Chest 2 Bar or 3-6 Muscle Ups 2-5 Wall Climbs or 15-20 meter Handstand Walks 15-20 Double Under attempts or 40-50 Double Unders Cycle through these…

Weekend is getting closer…

You’ll take 10-15 minutes of Kipping/butterfly/muscle up practice. Not necessarily needing to do actual pull-ups, but practicing the motion. HINT: This may help you for tomorrow’s workout Workout: Tabata 8 Rounds of each exercise – 20 seconds on 10 seconds off (4 minutes of each exercise – 1 minute rest between exercises) Air squats, the rest…

Daniel

Today we tackle “Daniel” in memory of Army Sgt 1st Class Daniel Crabtree, who was killed in Al Kut, Iraq on Thursday, June 8th 2006. For time: 50 Pull-ups 400 meter run 21 Thrusters (95/65) 800 meter run 21 Thrusters (95/65) 400 meter run 50 Pull-ups  

Ball and Chain Saturday!

                In teams of two, attach you and your partner’s ankle together with tape, and complete the following for time: 10 Pull Ups 15 Burpees 20 Hand Release Push Ups 25 Kettlebell Swings (53/35) 30 Ab Mats 200m Run If you want to see the idea: http://www.youtube.com/watch?v=HjuuN5Z8xnU  …

Helen!

  Welcome to another great week and another awesome benchmark workout! It’s looking like its gonna be a beautiful day to finally hit a running benchmark! I’m gonna assume that a lot of you are still going to be sore from Friday’s wall balls so make sure we really stretch out our thigh muscles! “Helen”…

Open Workout 13.3/ Friday Night Lights

Workout 13.3/Friday Night Lights We would love to see as many people as possible out for Friday Night Lights. It is gonna be a blast. Come have a burger and a beer and support our AWESOME, Cascade CrossFit.   12 minutes to complete as many reps/rounds as possible 150- Wall Balls / 110-Burpees if you are still sore…

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…