Category Archives: Wall Climbs

Halfway through the week!!!

Great job everyone on the past couple days of workouts. Lets keep it rolling today!!! Gotta love these chipper W.O.D’s 5- Wall Climbs 10- Man Makers (35/25) 15- Toes to Bar 20- Weighted DB Lunges each leg (35/25) 25- Push Ups 30- Calorie Row 35- Burpees 40- KB Swings (53/35) 45- Monster Hips (Each Leg)…

Row YOUR Boat!!!!

Partner W.O.D 5k Row One person will be rowing while the other completes one mini round of: 7- man makers(35/25) 7- wall climbs or Run 400 meters You will switch when the mini round is complete. You will continue this process untill you and your partner have rowed 5k meters.

Partner W.O.D!!! Fund. Class!!! KB Class!!! Open Gym!!!

DAY 70 OF THE BURPEE CHALLENGE PARTNER W.O.D ONLY ONE PERSON CAN BE WORKING AT A TIME. MAXIMUM NUMBER OF REPS IS 10 BEFORE YOU HAVE TO SWITCH. ANYTHING LESS IS FINE. 10- WALL CLIMBS 20- MAN MAKERS (35/25) 40- POWER CLEANS (115/75) 60- WALL BALLS 80- OVERHEAD LUNGES (44 PLATE/25PLATE) 100- AIR SQUATS 120-…

Lets Get Swoll Baby!!!

Day 41 of the Burpee Challenge Today we are going to do  some strength work  followed by a little AMRAP. Overhead Squat 6-5-4-3-3-2-2 Try to increase weight each set. Also find a partner or two to team up with to help with spotting and form. This will also give you enough rest time between sets….

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…

Hold that thought!

Partner W.O.D One partner will hold weight overhead at the top of a clean and jerk . The other partner will begin on the rounds of exercises. You will switch as soon as the weight cant be held overhead any longer. Weight for the hold is 135/95. Really I just want you to pick a…

A little bit of strength to get our metabolism burnin’ | Cascade CrossFit

Burpee Challenge Day: 5 WOD: Strength: 5-5-3-3-1-1-1 Deadlift then… 4 rounds: 3 Wall Climbs 15 toes to bar Today’s Mobility WOD. Floss out those Hammy’s!

New Movement Wednesday!!!

HELLO MOVEMBER!!! LOVED the WODs so far this week and the gym has been packed!  We will be doing push-ups with the rings today…with a twist:-)  Come on in and you’ll find out what I mean!  I’ll see you here!!!!!!!!!!!!!!!!!!!!!!!! 12 Minute AMRAP – 10 Ridiculously awesome push-ups – 10 Supine Ring Rows Rest 5 Minutes…

FrankenChipper

UPDATE as of 9:00am, Coach Nick will be running a 3:30 and 4:30 class, but 5:30 and 6:30 classes will be cancelled for the night, so everyone, coaches as well, can spend time with their families. A Halloween Monster Mash-up of “Helen”, “Nancy”, “Karen”, “Cindy”, & “Filthy 50″. Halloween Nutrition And Candy Survival Kit 15…