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SWOD: 10 minute EMOM, every 2 minutes complete
8 Push Press Mod (75/45) Rx (95/65) Adv (155/115)
8 Push ups Adv (hand release)
WOD: 10 minute AMRAP
10 Toes 2 Bar Mod (V ups)
10 Burpee Box jumps Mod (20/16) Rx (24/20)
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Cascade Crossfit
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WOD: Nancy with a twist
5 rounds of:
500m row or .6 air dyne
15 overhead squats Rx (95/65)
*We will eventually figure out where we will run.  I don’t want to fly under the radar for a while before we decide on a run course:-)
Cascade Crossfit

Cascade Crossfit

cascade Sun 6.14
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Part A. Take 10 minutes to establish a heavy Bench Press and then complete:

EMOM for 10 minutes: 3 Bench Press and 3 Hand stand push ups ( kipping RX/ strict ADV)


Workout: EMOM for 28 minutes

Minute 1- 5 dips ( 8 reps ADV)

Minute 2- Prowler down and back, no weight

Minute 3- 15 wall balls ( 20/14 RX) ( 30/20 ADV)

Minute 4- 10 Push ups

cascade Sun 6.14




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Partner Workout: In a group of three complete for time-

50 hand release push ups

75 Chest to Bar

100 box jumps ( 24/20)

125 Cal Row

150 Russian KB Swing ( 53/35)


* groups may split up reps however they would like, only one person on each team can be working at a time.

cascade wod pic 612
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Part A.
EMOM for 8 minutes: Strict Pull ups (2 reps RX/ 4 reps ADV/ 6 reps EXP) *modify with Supine Ring Rows
Part B.
3 Rounds For Time:

10 hang squat cleans ( 75/55 RX) (115/85 ADV) ( 135/95 EXP)
20 pull ups
30 wall balls ( 20/14)

This is my favorite way to cook a steak, and dressing the board keeps the meat very moist! Sirloin steaks work great!
– Coach Cody


SERVES: 2 TIME: 30-minutes


2 Steaks

sirloin, rib eye, etc.

Wild Mushrooms

brush off, don’t wash, pull apart




Garlic Cloves


Olive Oil


Salt & Pepper


  1. Preheat two pans: not hot, not warm, but searing.
  2. Cook the steaks and mushrooms at the same time.
  3. Steaks:
    1. Salt and Pepper
    2. 1-2 tbsp of olive oil in searing hot pan
    3. Add steaks, and flip EVERY minute
    4. Brush with rosemary sprig, and rub with garlic clove every time you flip it.
    5. Cook until medium rare or medium.
  4. Mushrooms:
    1. 1-2 tbsp of olive oil in searing hot pan
    2. Add mushrooms, and toss.
    3. Add a sliced clove of garlic, and tear up about 1tbsp of thyme, and toss.
    4. At the very end, remove from heat, and add 1-2 tbsp chopped parsley, knob of buter, and a good squeeze of lemon juice, toss.
  5. Dress the Board:
    1. Handful of parsley, chopped
    2. Clove of garlic, chopped
    3. Drizzle with olive oil
    4. Squeeze of lemon juice (1/2 lemon)
    5. Season with a pinch of salt
  6. Rub steak and coat with dressing from the cutting board.
  7. Slice up the steak, and rub cut steak on board again.
  8. Top mushrooms with sliced steak.
  9. cascade wod pic 612