11/30/16

  Warm Up: 400m Run Stretches PVC Work Static Strength: Back Squat 2×7 @ 70% 3×3 @ 85% WOD: 14-12-10-8-6-4-2 Thrusters 115/75 Box jumps 30/24 *7 Burpee Penalty for every broken set of thrusters!!

Read more

11/29/16

  Warm up: 400m Run Stretches PVC Work Band Work Strength: 12 Min EMOM Even: 10 DL @ 70% Odd: 10 T2B WOD: 15 Min AMRAP 200m Run 15 Burpee T2B 15 Alt. KB Snatch 55/35 15 Push jerks 115/75

Read more

11/23/16

    Warm up: 400m Run Stretches PVC Work Static Strength: Back Squat 5×2 @ 85% WOD: For time 400m Run 50 Hang Cleans 135/95 400m Run 50 T2B 400m Run 50 KB Snatch 55/35 400m Run

Read more

11/21/16

Warm up: 400m Run Stretches PVC Work Static hold Strength: Push Press 3-2-2-1-1-1 *Find new 1RM WOD: Max Reps 5 Min ME Cluster 135/95 4 Min ME BBJO 24/20 3 Min ME Wall walks 2 Min ME Pull up 1 Min ME DU

Read more

11/17/16

  Warm Up: 400m Run Stretches PVC Work Static holds Strength: Bench Press 5-3-3-2-2-1 WOD: Open WOD 16.3 7 Min AMRAP 10 Power snatch 75/55 3 Bar MU Then, 1 Mile run *Sub 5 Pull ups for 3 Bar MU… **Score is total reps + mile time!!!

Read more

11/14/16

    Warm Up: 100 DU/200 Singles Stretches PVC Work Static Strength: Back Squat 2×5 @ 75% 2×10 @ 75% WOD: 15 Min AMRAP 50 Alt. Lunges 45 DU/135 Singles 15 Pull ups 7 Push jerks 185/125

Read more
Address
16169 SE 106th Ave Clackamas, OR 97015
Phone
503-544-3817
Open hours
Mn - Sn 5am - 9pm