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Monthly Archives

March 2016

Filthy Fifty

By | WODs | No Comments

Rose City Barbell – Group Training

CrossFit

Metcon (Time)

For Time

50 box jumps, 24inch box

50 jumping pull-ups

50 kettlebell swings 26/35

50 walking-lunge steps

50 knees to to elbows

50 push presses 33/45

50 back extensions

50 wall-ball shots 20-10/14-9

50 burpees

50 DU’s

3.30.16

By | WODs | No Comments

Rose City Barbell – Group Training

Warm-up

Dynamic

Weightlifting

Front Squat pause (5×3)

Metcon

Metcon (AMRAP – Rounds)

15min AMRAP

5 power snatch 85/115

5 strict chins

5 box jumps 24/30

3.25.16

By | WODs | No Comments

Rose City Barbell – Group Training

Warm-up

(No Measure)

Dynamic

Banded distractions

Face pulls

Tri ex

Strength

Bench Press (5×5, go up in weight)

Pendlay Row (5×5, go up in weight)

Conditioning

Bike/row sprints

Sled sprints

3.24.16

By | WODs | No Comments

Rose City Barbell – Group Training

Warm-up

(No Measure)

Dynamic

T I Y

Dead hang pulse

Snatch progression

CrossFit

Metcon (Time)

3 RFT

400m run or 500m row

12 burpee

9 box jumps 20/24

15 T2B

3.23.16

By | WODs | No Comments

Rose City Barbell – Group Training

Warm-up

(No Measure)

Dynamic

Strength

Front Squat (5×5)

CrossFit

Metcon (AMRAP – Rounds)

10 min AMRAP

15 KB swing russian 44/70

hop squats 10

HSPU 5

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