092019

NO CROSSFIT CLASSES FRIDAY-SUNDAY!

Come watch and support everyone at the Cascade Classic!

Aidan MalodyComment
091919

10 Rounds for Time:

30/20 Calorie AC
20 Plate GTO
10 Strict Pull Ups

Quote of the day: “Sooner or later, those who win are those who think they can.” - Paul Tournier

Aidan MalodyComment
091819

In 15 minutes complete 4 rounds of:
15 Burpees
15 Wall Ball at heaviest weight you can do unbroken

rest in remaining time, then...

4 Rounds As Fast As Possible:
15 Kbs
15 Goblet Squats

Gents: 32kg
Ladies: 24kg

Quote of the day: “Rather fail with honor than succeed by fraud.” - Sophocles

Aidan MalodyComment
091719

20min Max Meter Row
OT2 perform X, Y or Z Push Ups

X = 21-25 Push Ups
Y = 16-20 Push Ups
Z = 12-15 Push Ups
Note: you will be given a letter based on capacity and quality of your push ups. Also, regardless of letter, we are shooting to not exceed 1:00 of push ups.

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Aidan MalodyComment
091619


1 Snatch OTM x10

_____

For Time Complete:
15-12-9-12-15:
Toes-to-Bar
Deadlift 93/65
Burpee Over Bar

Quote of the day: “Nobody made a greater mistake than he who did nothing because he could do only a little.” - Edmund Burke

Aidan MalodyComment
091419

Build to a Heavy Single DB Snatch
_____

1:00 Double Unders
1:00 Alt. DB Snatch @ 65% 1RM
1:00 Ring Rows
1:00 Sit Ups
(2:00)
x4

Quote of the day: “Big words seldom accompany good deeds.” - Charlotte Whitton

Aidan MalodyComment
091319

For Time:

2k Row
...directly into:

10 Rounds of:
3 Power Clean
6 Push Ups
9 Air Squats

Ladies: 35kg
Gents: 50kg

Quote of the day: “Living in dreams of yesterday, we find ourselves still dreaming of impossible future conquests.” - Charles Lindbergh

Aidan MalodyComment
091219

Press 10,8,6,4,2
_____

21-15-9 reps:

Pull Ups
KBS 24k/16k
Burpees

Quote of the day: “Live as brave men; and if fortune is adverse, front its blows with brave hearts.” - Marcus Tullius Cicero

Aidan MalodyComment
091019

"Rope-a-Dope"

20min AMRAP:
10 DB Push Press
30 Double Unders
1 Rope Climb

*every 2minutes you perform 5 burpees

Quote of the day: “Give me a lever long enough and a fulcrum on which to place it, and I shall move the world.” - Archimedes

Aidan MalodyComment
090919

RETEST!
1RM Overhead Squat
_____

1:00 AC
1:00 Toe-to-Ring
1:00 Walking Lunges
(1:00)
x3

Quote of the day: “I may not have gone where I intended to go, but I think I have ended up where I intended to be.” - Douglas Adams

Aidan MalodyComment
090719

OT1:30 x 20

Odd: 20/15 Calorie Row
Even: 8 Deadlift + 6 Hang Power Clean + 4 Push Jerk

Quote of the day: “It is not in the stars to hold our destiny but in ourselves.” - William Shakespeare

Aidan MalodyComment
090619

EMOM x10

1 Full Snatch
_____

9min AMRAP:

3 Hang Power Snatch 35-kg/25-kg
3 Overhead Squats 35-kg/25-kg
30 Double Unders

*every round your barbell reps go up by 3, DU stay at 30

Quote of the Day: “What happens is not as important as how you react to what happens.” - Ellen Glasgow

Aidan MalodyComment
090519

Press 7,7,7,7,7
_____

11min AMRAP:

3 Strict Pull Ups
5 Burpees
7 KBS 24/16

Quote of the day: “Opportunity is missed by most people because it is dressed in overalls and looks like work.” - Thomas A. Edison

Aidan MalodyComment
090419

Back Squat 2,2,2,2,1
_____

5 Rounds:

300m Row
10 Sandbag Squats

Quote of the day: “Leap, and the net will appear.” - John Burroughs

Aidan MalodyComment
090319

Muscle Up work/skill
_____

Every 5:00 x 5 Rounds, perform:
400m Run
12/9 Calorie AC
15 Toes-to-Bar

*scale can do 10 TTB

Quote of the day: “We cannot change anything until we accept it. Condemnation does not liberate, it oppresses.” - Carl Jung

Aidan MalodyComment
083119

400m Run
30 DB Snatch, 50-lb/35-lb
50 Sit Ups
400m Run
30 DB Snatch, 50-lb/35-lb
40 V-Ups
400m Run
30 DB Snatch, 50-lb/35-lb
30 TTB
400m Run

Quote of the day: “Good questions outrank easy answers.” - Paul Samuelson

Aidan MalodyComment
083019

Front Squat 2,2,2,2,1
_____

HPC + PJ + PJ + HPC + PJ
(2ish) x 5

Quote of the day: “The aim of education is the knowledge not of facts but of values.” - William Inge

Aidan MalodyComment
082919

"Nasty N9nes"
9 Rounds For Time:

9 Pull Ups
9 Burpees
9 KBS 24/16
9 Calorie Row

Quote of the day: “I feel like breaking barriers is necessary because man created barriers, which keep us separated as human beings.” - Tech N9ne

Aidan MalodyComment
082819

EMOM x 20
O: 5 Deadlifts
E: 10-15 Challenging Push Ups
____

Tabata Double Unders
score = lowest number in a round

Quote of the day: “I have the simplest tastes. I am always satisfied with the best.” - Oscar Wilde

Aidan MalodyComment