Category Archives: V-UPS

TGIF!

STRENGTH: (load % x reps x sets) 3-position Squat Clean: (floor, above knee, high hang) click here for a video 70% x 3 x 2 75% x 3 x 2 Clean Deadlift: (clean setup, deadlift tempo) click here for a video 100% x 7 x 2 (% based off 1RM clean) 110% x 3 x…

Gettin it Done!!!

This has been one hell of a week with some tough workouts. Everyone has been doing a great job. Let’s keep it up into the weekend. Strength: Bench Press 5-3-3-3-3-2 reps. Increase weight each set. Partner up to help spot each other. W.O.D 21-15-9 Jumping Lunges (each leg) V-Ups Roll back stand up tuck jump…

Happy Birthday MELANIE!

Been an awesome week so far and couldn’t be a better day for a chipper….BIRTHDAY CHIPPER that is!!! :-) Today, we are celebrating the lovely Melanie Deitch! Now, Melanie is quite the animal in the gym, so I don’t want to make this easy! Happy 34th Birthday Mel!! “Happy 34th Birthday Melanie” WOD: 34 box…

LETS BREAK IT UP!!!

BURPEE CHALLENGE: DAY KISS MY BUTT BURPEES!!! Today will be  3 different AMRAPS with a break in between. Did something similar yesterday and liked it. Just on a side note also, you may have seen a few of us doing other workouts in the gym or in the “mini gym”. I want to let everyone…

It’s gonna be nice, I can feel it!!!

Burpee Challenge: Day 98 9:00- Partner WOD 10:00- Fundamentals 11:00- Kettlebell Class 12:00- Open Gym PARTNER WOD 8 rounds as a Team/ 10 rounds for you moosers!!! You will alternate each exercise. 1 person working at a time.   Run 200 meters 20- Wall Balls (20#/14#) 10 ft 20- V-Ups 10- Sumo Deadlift High Pull…

Chance Favors Only The Prepared

Strength: 5×5 Back Squat WOD: On a 5-minute running clock complete: 15 KB Swings (53#/35#) 15 Burpees 15 Ball Slams (25#/20#) 15 V-Ups with the remaining time, complete as many reps of Power Cleans (135#/95#) Rest 1-minute, and repeat for a total of 3-rounds. Score is total amount of power cleans completed. 3, 2, 1,…

Its THIS kind of Chipper :)

Burpee Challenge: 72 FOR TIME 10 Hand Stand Push Ups 20 Sumo Dead Lift High Pulls (75#/55#) 30 V-ups 40 Power Cleans (115#/75#) 50 Burpees 60 Wall Balls (20#/14#) Cash Out**** Tabata – Double Unders 8 rounds of 20 seconds of work followed by 10 seconds of rest. This is an excellent way to practice…

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 -…

HAPPY 37THBIRTHDAY COURTNEY…WOD!!

Happy Birthday Courtney WOD! | Cascade CrossFit Well, first of all, thank you Courtney for not judging me on being a stalker and stealing this photo from your Facebook. I’m absolutely in love with it and thought it would be the perfect picture to celebrate your birthday WOD today!! Today we are wishing a VERY…

Get your butts in here. It’s Thursday. | Cascade CrossFit

Make sure you respond to the Evite I sent out regarding our Two Year Anniversary Party!! If you, by chance, didn’t get the email…here is a link to the Evite: http://new.evite.com/#view_invite:eid=012BAAPMTMDWJMM5WEPBJQ7T2PN6YY. Hope you all can make it! Thank you to the Aguirre’s for hosting and please plan to bring a dish to share and/or drink. Going…