1. Filthy Fifty

    Rose City Barbell - Group TrainingCrossFitMetcon (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'sRead More

  2. 3.30.16

    Rose City Barbell - Group TrainingWarm-upDynamicWeightliftingFront Squat pause (5x3)MetconMetcon (AMRAP - Rounds)15min AMRAP 5 power snatch 85/115 5 strict chins 5 box jumps 24/30…Read More

  3. 3.29.16

    Rose City Barbell - Group TrainingWarm-up (No Measure)DynamicCrossFitMetcon (Time)"DIANE" 21-15-9 deadlift/hspu deadlift-225Read More

  4. 3.28.16

    Rose City Barbell - Group TrainingWarm-up (No Measure)DynamicStrengthFront Squat (5x5)MetconMetcon (Time)5 RFT 30 DU 20 WB 10 ring dipsRead More

  5. Sunday FunDAY!

    Rose City Barbell - Group TrainingCrossFitMetcon (Time)1000 M Row 50 thrusters 30 pull-upsRead More

  6. 3.26.16

    Rose City Barbell - Group TrainingCrossFitMetcon (Time)30 cal 20 Jcl 10 C&J 95/135Read More

  7. 3.25.16

    Rose City Barbell - Group TrainingWarm-up (No Measure)Dynamic Banded distractions Face pulls Tri exStrengthBench Press (5x5, go up in weight)Pendlay Row (5x5, go up in weight)ConditioningBike/row sprints Sled sprintsRead More

  8. 3.24.16

    Rose City Barbell - Group TrainingWarm-up (No Measure)Dynamic T I Y Dead hang pulse Snatch progressionCrossFitMetcon (Time)3 RFT 400m run or 500m row 12 burpee 9 box jumps 20/24 15 T2BRead More

  9. 3.23.16

    Rose City Barbell - Group TrainingWarm-up (No Measure)DynamicStrengthFront Squat (5x5)CrossFitMetcon (AMRAP - Rounds)10 min AMRAP 15 KB swing russian 44/70 hop squats 10 HSPU 5Read More

  10. 3.22.16

    Rose City Barbell - Group TrainingWarm-up (No Measure)DynamicCrossFitMetcon (Time)3 RFT 50 cal row 40 sit-ups 30 ball slam 14/20 20 dips 10 ring rowsRead More