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Monthly Archives

July 2016

7.30.16

By | WODs | No Comments

Rose City Barbell – Group Training

Metcon (Time)

“Under the Bridge”

Teams of 3:

100 Calorie Row

100 Box Jump Overs (24/20)

50 Power Snatches (95/65)

50 Lunges (95/65)

50 C&J (95/65)

100 Box Jump Overs (24/20)

100 Calorie Row

7.28.16

By | WODs | No Comments

Rose City Barbell – Group Training

Metcon (Time)

“Double Shot”

18 – 15 – 12

Calorie Row

Power Snatch (95/65)

Directly into…

18 – 15 – 12

Toes to Bar

Overhead Squats (95/65)

7.27.16

By | WODs | No Comments

Rose City Barbell – Group Training

Back Squat

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

7.26.16

By | WODs | No Comments

Rose City Barbell – Group Training

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

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