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

4-24-17

Workout of the Day Back Squat Find your 3 rep max. 3-3-3-3 then Front Squat Find your 2 rep max. 2-2-2-2 then CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Clean and jerk (135/95 lbs) 3 Toes-to-bar 6 Clean and jerk...
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4-21-17

Workout of the Day 24 Amrap 12 Goblet squats 53/35 8 Hang snatches 95/65 6 Hspu 4 Sdhp 95/65 200m Post your results to the Whiteboard.
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4-20-17

Workout of the Day Death by Clean and Jerk 135/95 then Death by target burpee then 3 RFT 400m 15 Thrusters 95/65 10 K2E Post your results to the Whiteboard.
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4-19-17

Workout of the Day Bench Press Find your 2 rep max. 4-4-2-2-2 60-70-80-85-90 then 7RFT 5 Deadlifts 275/185 21 Du’s x2 scaled Post your results to the Whiteboard.
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4-18-17

Workout of the Day Shoulder Press Find your 1 rep max. 5-4-3-2-1 last rep can be a new one rep max then 800m 40 Front squats 135/95 40 C2B 800m Post your results to the Whiteboard.
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4-17-17

Workout of the Day “Morrison” 50-40-30-20-10 reps for time of: Wall ball shots, 20 pound ball Box jump, 24 inch box Kettlebell swings, 1.5 pood Post your results to the Whiteboard.
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4-14-17

Workout of the Day Power Clean Find your 1 rep max. 5-4-3-2-1 If you attempt a new pr you only get 1 chance. then 5 RFT 10 Power cleans 135/95 8 front rack lunges 53/35 alt legs 16 total 6 sto 53/35 alt arms total of 12 4 thrusters 135/95 2 wall walks Post your results to the...
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4-13-17

Workout of the Day 8 amrap 7 power snatches 95/65 7 hspu 5 min rest 8 amrap 10 wb 20/14 10 ttb/t2b 10 box jumps 24/20 * score is total reps from both amraps. Post your results to the Whiteboard.
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4-12-17

Workout of the Day Back Squat Find your 4 rep max. 4-4-4-4-4 60-70-80-80-85 then 21-15-9-6-3 Strict pull ups Front squats 155/105 Bar facing burpees Post your results to the Whiteboard.
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4-11-17

Workout of the Day “DT” 5 rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps then Deadlift Find your 5 rep max. 5-5-5-5-5 Post your results to the Whiteboard.
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