11/4/16

  Warm Up: 100 DU/200 Singles Stretches PVC Work Static Strength: 10 Min EMOM 1 Hang Power clean + 1 Power clean + 1 Squat clean @ 70% + WOD: 4 RFT 10 Hang Squat clean 135/95 15 Alt. KB Snatch 55/35 50 DU/150 Singles

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11/3/16

  Warm up: 400m Run Stretches PVC Work Static Strength: Front Squat 2×8 @ 70% 3X3 @ 80% wod: 18 Min AMRAP 8 Power snatches 115/75 10 Thrusters 115/75 12 T2B 200m Run

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10/31/16

  Warm up: 400m Run stretches PVC Work Static Strength: 10 Min EMOM 3 Clean and jerks @ 70% TnG WOD: For time 8 Rope climbs 50 Wallballs 50 Box jumps 6 Rope climbs 35 Wallballs 35 Box jumps 4 Rope climbs 25 Wallballs 25 Box jumps *Scale RC...

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10/28/16

  Warm Up: 400m Run Stretches PVC Work Static holds Strength: Front Squat 5×3 @ 85% WOD: 20 Min AMRAP 1 Mile run 50 Deadloifts 135/95 40 Box jump overs 30/24 30 KB Taters 55/35 20 Man Makers 55/25 *ME Front squats if finished under the...

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10/27/16

  Warm up: 400m Run Stretches PVC Work Static Strength: Clean and Jerk 15 Min to establish a heavy single for the day! WOD: For Time 21-18-15-12-9-6-3 Thrusters 95/65 HRPU SDHP 95/65 2-2-2-2-2-2-2 Wall walks

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10/26/16

  Warmup: 400m Run Stretches PVC Work Static holds Strength: Back Squat 2×5 @ 75% 2×5 @ 80% 1xME @ 85% WOD: 16 Min AMRAP 200m Run 14 FR Lunges 115/75 17 Wall balls 20/15 20 KBS 55/35

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10/25/16

    Warm Up: 400m Run stretches PVC Work Static Strength: 8 Min EMOM 1 Power snatch + 1 Low HPS + 1 High HPS @ 65% (Building) WOD: For time 21-15-9 Hang power clean 135/95 T2B 12-9-6 Power snatch 135/95 Burpee box jump 24/20 9-6-3 Power...

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10/24/16

    Warm Up: 400m Run Stretches PVC Work Static holds Strength: Push Jerk 12 Min to find a heavy 3RM! *Pause 3 Sec on every dip for all 3 reps!! WOD: 14 Min AMRAP 7 Squat cleans 135/95 7 STO 135/95 7 C2B

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