Category Archives: Snatches

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)…

Workout 13.1

Welcome to the 2013 CrossFit Open!! All the preparation is behind us, so there is nothing to be worried about. Be confident and trust in yourself. Lets have fun, and GO BE GREAT!! “Friday Night Lights” We’ll be having Friday Night Lights at 6:30 PM for those of you who are competing in the CrossFit Open…

Start Snatchin’

  A. Take 15 minutes to build to a heavy-ish snatch; We want to work on mechanics and effeciency. B. CrossFit Games Open 12.2 As many reps as possible in 10 minutes 30 snatches (M75/F45) 30 snatches (M135/75) 30 snatches (M165/F100) Max Rep snatches (M210/F120)

Sunday Funday

1. Take 15-minutes to build to a heavy power snatch. If you’re feeling good then find your new 1 rep max (1RM). If you feel slow or tired then focus on snatch mechanics and practice hang snatches with the bar. 2. In 12 minutes, complete as many ladders as possible from 1 to 5 reps…

Gameday!!

Strength Class 12:00 Snatch Take 10 minutes to build to a heavy snatch Every minute on the minute for 10 minutes perform 2 Snatches at 75-80% of what you worked to. Then… 10×10 (with a patner if available) Front squats (95/65) 100 squats each person Open Gym 1:00

Frizzle Frazzle

HOLIDAY HOURS All other days are regular hours Christmas Eve- 8am/9am/10am only Christmas Day- CLOSED Day after Christmas- 9am/10am   3:30pm/4:30pm/5:30pm New Years Eve- 8am/9am/10am only New Years Day-  3:30pm/4:30pm/5:30pm (correction, no A.M. classes)   This should hurt soooo good. Get your butt in here before the Holidays!!! Who doesn’t love a Chipper? I want to…

It’s Cold!!!

ARE THOSE 100# PLATES? I WOULD THINK SO BY THE LOOK ON THE FACE.   WORKOUT OF THE DAY 5 minutes- Ab Mats /Adv. V-Ups rest 1 min 4 minutes- Front Squats (95#/65#)/ Adv. (115#/80#) rest 1 min 3 minutes- Supine Ring Rows/ Adv. Feet on box as high as rings rest 1 min 2…

You Gotta Risk It To Get The Biscuit

Workout of the Day 1) Take 20-minutes to build to a heavy Snatch in about 5-6 sets. You don’t have to find your 1-rep max, but if you feel good go for it. 2) Four 3-minute Rounds of: 10 Overhead Squat (95#/65#) 15 Kettlebell Swings (53#/35#) 20 Bicycle Sit-Ups Max rep Hand Release Push-Ups *Rest…

A Taste of the Gorilla Games

Lets go ahead and try out a close variation of the Gorilla Games workouts Partner Chipper: Partner 2 cannot start wall balls until partner 1 is done with them Each partner will complete 20 Wall Balls 30 Calorie Row 40 Box Jumps “games standard 24/20” 30 KB thrusters 53/35 “1 arm”(15 each arm) (no pistols) Rest…

Lung Burn action :)

Grab a Partner and lets do some work!  Gonna change things up a bit today people! You will do 4 Rounds of 3 min AMRAP’s One partner will be exercising while the other partner is counting reps and holding the band for resistance runs.  You will switch after the 3 minutes and rotate back and…