Robyn at the 2019 Cascade Classic CrossFit WOD for Christmas Eve Tuesday 12/24 for time:120 unbroken double unders60 push press, 61/43/29kg30 box jumps, 32/24/20″ READ: Landmine Squats: A Great Alternative to Traditional Squats – Bruno StrongWATCH:
CrossFit WOD for Monday 12/23 back squat 50/5, 65/5, 75/5, 85/5+ “ANNIE”50-40-30-20-10 reps for time:double underssitups -AND/OR- “KAREN”150 wall ball for time Post times and scores to whiteboard! READ: Lowering the Bar on the Low-Fat Diet – CrossFitWATCH:
Getting the bicep to contact the head (without moving the head) requires MUCH flexibility and strength in the shoulder. Easier access means more opportunities to strengthen that position. CrossFit WOD for Friday 12/20 AMRAP in 20:00 250m row 25 pushups 250m row 25 kettlebell push presses Post score to whiteboard! Post-workout let’s hit lower back […]
Today has four parts- do you know how to prioritize your workout to anything other than time and weight? CrossFit WOD for Thursday 12/19 a. deadlift 3×3b. 15 deadlifts for time (DIANE weight)c. every 2:00 on the minute do 3 full cleans for 10:00d. 6 rounds of 15 calories rowed for time, resting 1:00 between […]
The kipping ring muscle-up in the CrossFit world utilizes an efficient kip to deload the upper body to make the transition easier to approach and travel through. CrossFit WOD for Wednesday 12/18 strict (chest-to-bar) pullups 2(1-2-3-2-1)back squat 40/5, 50/5, 60/5 (3) AMRAP in 11:001-3-5-7-9-11-etc of ring muscle-ups squat snatch, 61/43kg Post score to whiteboard! READ: […]
CrossFit WOD for Tuesday 12/17 “HOLLEYMAN”30 rounds for time: 5 wall ball, 20/14/8lbs 3 strict handstand pushup 1 power clean, 102/70/50kg First appearing on CrossFit.com on Thursday 8/30/2012: U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed […]
CrossFit WOD for Monday 12/16 strict pullup development 4(1-2-1) 27-21-25-9 reps for time: alternating dumbbell snatch, 50/35/20lbs toes-to-bar Post time to whiteboard. Post-Workout: With all of the hip flexion happening in today’s workout we need to focus on stretching it back out. We’ll hit the Banded Chair Stretch before the Banded Samson Stretch. :90/side twice. […]
BRING-A-FRIEND CROSSFIT CLASS tomorrow at Noon! Bring something for DESC Donations please. CrossFit WOD for Friday 12/13 “12 Days of CrossFit”perform the following in cumulative song format, for time: 100m sprint 2 bear crawls, 30′ 3-second handstand 4 dumbbell clean & jerks 5 dive-bomber push-ups 6 knees-to-elbows 7 kettlebell swings, 24/16kg 8 hanging leg-raises 9 […]
Any and all olympic weightlifting start positions should be consistent. Begin by stepping underneath the bar so that the ball of the foot is underneath the barbell. (Those with Nike Romaleo 1 or 2 have a Swoosh underneath.) Set the hands in the proper snatch or clean grip. Get tension within the legs, backs, and […]
This Saturday at 12pm is our BRING-A-FRIEND CrossFit Class. Bring in any non-perishable foods, new or gently-used clothing and the workout is on us! We’re donating everything to The Downtown Emergency Service Center (DESC) just down 12th Ave from the gym. The DESC provides integrated services including housing, emergency shelter, crisis intervention and healthcare to […]
