1. 6.30.16

    Rose City Barbell - Group TrainingPull-ups (Pull-up Progression)Snatch (Snatch Progression)Baseline (Time)500M Row 40 Air Squats 30 Sit-ups 20 Push-ups 10 Pull-ups…Read More

  2. 6.29.16

    Rose City Barbell - Group TrainingBack SquatHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups…Read More

  3. 6.28.16

    Rose City Barbell - Group TrainingMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 10 Push Press 115/85 15 Burpees 20 Sit-ups 25 DU'sPull-ups (Progression)…Read More

  4. 6.27.16

    Rose City Barbell - Group TrainingBack SquatMetcon (Time)21-15-9 400M Run Box Jumps 24/20 Push-ups Cleans 135/95Read More

  5. 6.26.16

    Rose City Barbell - Group TrainingMetcon (AMRAP - Rounds and Reps)25 Min AMRAP 25 Walking Lunges 20 KB Swing (Russian) 53/35 15 T2B 10 Dips 5 HSPU…Read More

  6. 6.25.16

    Rose City Barbell - Group TrainingMetcon (Time)3RFT 800M Run 15 OHS 95/65 15 Ring Rows 15 Push Press 95/65Read More

  7. Open Gym

    Rose City Barbell - Group TrainingBench Press (5x5@70%)Pendlay Row (5x5@70%)…Read More

  8. 6.23.16

    Rose City Barbell - Group TrainingPull-ups (progression)Snatch (progression)Karabel (Time)10 Rounds 3 Power Snatch 135/95 15 Wall Balls 20/14…Read More

  9. 6.22.16

    Rose City Barbell - Group TrainingBack SquatMetcon (Time)21-15-9 400M KB Swing 53/35 KB High Pull KB Squat…Read More

  10. 6.21.16

    Rose City Barbell - Group TrainingPull-ups (progression)Beast 12 (Time)For Time 25 Walking Lunges 20 Pull-Ups 50 Box Jumps (20 in) 20 Double-Unders 25 Ring Dips 20 K2E 30 KB Swing (2/1.5 pood) 30 Sit-Ups 20 DB or KB Hang Squat Cleans (35/25 lbs) 25 Back Extensions or Supermans RX+ 3 Rope Climbs 15ft…Read More