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

WOD

7-19-17

Workout of the Day Shoulder Press Find your 3 rep max. 3-3-3-3 60-65-75-85 then 15 Amrap 15 Ring dips 20 Overhead db lunges 50/35 15 Box jump overs 24/20 100m Post your results to the Whiteboard.
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7-18-17

Workout of the Day Snatch Balance Find your 2 rep max. 2-2-2-2-2 then 2 RFT 800m 30 deadlifts 185/135 30 ring push ups Post your results to the Whiteboard.
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7-17-17

Workout of the Day Back Squat Find your 1 rep max. 5-3-1 65%-75%-85% then Front Squat Find your 1 rep max. 5-3-1 65%-75%-85% then 10 RFT 3 C&J 155/105 30 Du’s *60 singles scaled Post your results to the Whiteboard.
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7-14-17

Workout of the Day 6 RFT 400m 10 T2B 10 Pull ups 2 min rest. *Score is total time Post your results to the Whiteboard.
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7-13-17

Workout of the Day Power Clean Find your 2 rep max. 2 + 1 hang squat clean 5x then 6 Amrap 3 Squat cleans 185/125 6 Hspu Post your results to the Whiteboard.
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7-12-17

Workout of the Day Push Press Find your 1 rep max. 3-2-1-3-2-1-3-2-1 Any options are possible for this. Go heavy work on tech. then extra credit if you have time. This is not a must do but you can if you’d like 21 -15 – 9 Cal row Burpees over the rower Post your...
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7-11-17 People care if you cheat/shave reps “think about it”

Everyone cares if you shave reps and cheat your workout. If you want to pretend to do all of the work please keep it to yourself and do not tell others you did all of the work when you clearly did not. I count reps i am very aware of who doesn’t do all of the work and who...
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7-10-17

Workout of the Day Hang Power Snatch Find your 1 rep max. Work up to a heavy single. then 3 RFT 400m 10 Hang power snatches 115/80 Post your results to the Whiteboard.
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7-7-17

Workout of the Day Deadlift Find your 2 rep max. 4-3-2-2-2-2 then “Roy” 5 rounds for time of: 225 pound Deadlift, 15 reps 20 Box jumps, 24 inch box 25 Pull-ups Post your results to the Whiteboard.
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