12/31/16

Warm Up: 400m Run Stretches PVC Work Static Hold Skill: 12 Min to find a Max height box jump!!! WOD: 27 Min AMRAP 20 Pull ups 17 Thrusters 20 Box jumps 16 Thrusters 20 SDHP 17 Thrusters 20 Burpees 16 Thrusters RX- 95/65

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12/30/16

  Warm Up: 200m Run PVC Work Stretches Static Strength: Back Squat 4×5 @ 75%-80% WOD: For time 800m Run 30 Hang power cleans 115/75 30 HSPU 20 Back squat 115/75 20 BFB 10 Hang power snatch 115/75 10 Bar MU *Sub MU for Banded Bar MU OR...

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12/28/16

  Warm Up: 100 DU/200 Singles Stretches PVC Work Static Holds Strength: 10 Min EMOM 3 Deadlifts @ 75% 5 Lateral Burpees WOD: 4 RFT 400m Run 27 Wall balls 20/14 21 KB Snatch 55/35 15 T2B

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12/23/16

    Warm Up: 400m Run Stretches PVC Work “12 Days of CrossFit” 1 Bear Complex 135/95 2 Power snatch 135/95 3 Thruster 135/95 4 MU 5 Burpees 6 T2B 7 C2B 8 KBS 55/35 9 Box jumps 30/24 10 Wall ball 20/14 11 Clean and jerks...

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12/20/16

    Warm up: 400m Run 50 DU/100 Single Stretches PVC Work Static holds Strength: Back Squat 1×12 @ 65% 1×10 @ 70% 2×8 @ 75% WOD: 15 Min AMRAP 7 Power snatch 135/95 14 T2B 200m Run

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12/19/16

  Warm Up: 100 DU/ 200 Singles Stretches PVC Work Static Strength: 12 Min to build to a complex of: 3 Deadlifts + 3 Hang squat clean + 3 Push jerks + 3 Front squats WOD: 14 Min Clock 12-10-8-10-12 Hang squat clean 135/95 Push Jerk 135/95...

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