11520 SE 82nd Ave Suite D
Portland, Oregon 97086
(503) 342-6490

5-26-17

Workout of the Day Power Clean Find your 2 rep max. 4-3-3-2-2 then 4RFT 5 Power Cleans 185/125 27 Wallballs 20/14 100m Farmer caries 53/35 Post your results to the Whiteboard.
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Jerk 5-3-3-1-1-1 then 3 RFT 10 deadlifts 50 double unders (3x singles)
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5-24-17

Workout of the Day Back Squat Find your 5 rep max. 5-5-5-5-5 *all at 65% then 800m buy in 21-15-9 ring dips dumbbell snatches 50/35 or kb snatches 53/35 800m buy out Post your results to the Whiteboard.
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5-23-17

Workout of the Day Overhead Squat Find your 4 rep max. 4-4-4-4 then “Rahoi” Complete as many rounds as possible in 12 minutes of: 12 Box Jumps (24″ box) 6 Thruster (95 lbs) 6 Bar-facing burpees Post your results to the Whiteboard.
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5-22-17

Workout of the Day 1200m buy in 12 rounds 4 strict hspu 8 c2b 12 air squats *25 min time cap Post your results to the Whiteboard.
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5-19-17

Workout of the Day 20 RFT 5 Wall balls 20/14 3 Hspu 1 Deadlift 225/205 100m *FB Strict hspu Post your results to the Whiteboard.
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5-18-17

Workout of the Day Bench Press Find your 5 rep max. 5-5-5-5 then 400m 40 mt climbers 40 dus 800m 80 sit ups 80 dus 400m 40 mt climbers 40 dus Post your results to the Whiteboard.
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5-17-17

Workout of the Day Hang Clean Find your 5 rep max. 5-5-5 then Hang Snatch Find your 5 rep max. 5-5-5 then 25-20-15 Ohs 95/65 Box jump overs 24/20 Kbs 53/35 *12 min time cap Post your results to the Whiteboard.
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5-16-17

Workout of the Day Split Jerk Find your 3 rep max. 3-3-3-3-3-3 then 3RFT 15 Bar facing burpees 15 STO 135/95 Post your results to the Whiteboard.
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5-15-17

Workout of the Day “Cindy” As many rounds as possible in 20 min: 5 Pull-ups 10 Push-ups 15 Squats Post your results to the Whiteboard.
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