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

WOD

3-23-17

Workout of the Day Bench Press Find your 4 rep max. 4-4-4-4-4 70-75-80-80-85 then 3 rounds max reps 1 min cal row 1 min rest 1 min ohs 95/65 1 min rest 1 min box jumps 30/24 Post your results to the Whiteboard.
READ MORE

3-22-17

Workout of the Day Power Snatch Find your 3 rep max. 10 Emom 3 snatches then 4 RFT 20 kbs 53/35 20 sit ups 20 kb snatches 53/35 or d-bell snatches 50/35 Post your results to the Whiteboard.
READ MORE

3-21-17

Workout of the Day Push Press Find your 2 rep max. 4-4-3-3-2 60-70-75-80-85 then 21-15-9 Hang pc 155/105 Sto 155/105 Pull ups *50 du’s after each round 150 singled scaled Post your results to the Whiteboard.
READ MORE

3-20-17

Workout of the Day Sumo Deadlift Find your 3 rep max. 5×3 then “Wilmot” 6 rounds for time of: 50 Squats 25 Ring dips Post your results to the Whiteboard.
READ MORE

17.4

Workout of the Day WORKOUT 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft....
READ MORE

3-16-17

Workout of the Day Front Squat Find your 2 rep max. 4-3-3-2 65-75-80-85 then 3RFT 400m 10 bar facing burpees 15 back squats 135/95 * squats come from the floor. Post your results to the Whiteboard.
READ MORE

3-15-17

Workout of the Day Bench Press Find your 1 rep max. 5-4-3-2-1 Work up to a heavy single/max then 16 Amrap 6 Hang snatches 95/65 10 T2b 14 Hspu Post your results to the Whiteboard.
READ MORE

3-14-17

Workout of the Day “Hammer” 5 rounds, each for time, of: 135 pound Power clean, 5 reps 135 pound Front squat, 10 reps 135 pound Jerk, 5 reps 20 Pull-ups *Rest 90 seconds between each round Post your results to the Whiteboard.
READ MORE

3-13-17

Workout of the Day Deadlift Find your 4 rep max. 4-4-4-4 65-75-80-85 then 4 RFT 10 Deadlifts 225/155 or 275/185 25 Ring push ups 150 du buy out x2 scaled Post your results to the Whiteboard.
READ MORE