1. 10.31.16 HALLOWEEN

    Rose City Barbell - Group TrainingMetcon (Time)Week Two "Warrior" For Time, 20 minute Time Cap 50 Snatches 75/55 50 Double Unders 40 Wall Balls 20/14 40 Sumo Deadlift High Pulls 75/55 30 Overhead Squat 75/55 30 Chest To Bar Pull-ups 20 Bar Facing Burpees 20 Power Clean 135/95…Read More

  2. 10.30.16

    Rose City Barbell - Group TrainingMetcon (Time)5 RFT 6 Strict Chins 9 HSPU 12 Lunges Each leg 15 Hallow Rocks 18 DU's…Read More

  3. 10.29.16

    Rose City Barbell - Group TrainingMetcon (Time)Teams of 3, for time: 100 – 75 – 50 Bike Cals Row Cals Bench Press (135/95#)Read More

  4. 10.28.16

    Rose City Barbell - Group TrainingClean and JerkRead More

  5. 10.27.16

    Rose City Barbell - Group TrainingBeast 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

  6. 10.26.16

    Rose City Barbell - Group TrainingFront Squat (5-5-5)Back Rack Lunge (4x20)Reverse Hypers (4x12)GHR (4x12)1-Mile Run (Time)Max Effort 1-Mile Run2k Row (Time)Max Effort 2k Row1000m Row (Time)Max Effort 1000m Row500m Row (Time)Max Effort 500m Row800m Run (Time)Max Effort 800m Run400m Run (Time)Max Effort 400m Run1 Min Bike Test (Calories)1 Min Max Cals Assault Bike…Read More

  7. 10.25.16

    Rose City Barbell - Group TrainingRope Climb (skill)Metcon (AMRAP - Rounds and Reps)(6.28.16 Repeat) 20 Min AMRAP 10 Push Press 115/75 15 Burpees 20 Sit-ups 25 DU's…Read More

  8. 10.24.16

    Rose City Barbell - Group TrainingStrict Press (5-3-1)Metcon (AMRAP - Rounds and Reps)Week One "Vigor" 12 minute AMRAP 3 Deadlifts 275/185 (This STARTS Every Round) 3 Box Jump Overs 24/20 (Step Ups Allowed) 3 Deadlifts 275/185 6 Box Jump Overs 3 Deadlifts 275/185 9 Box Jump Overs 3... 12...…Read More

  9. 10.22.16

    Rose City Barbell - Group TrainingMetcon (Time)Teams of 2: 50-40-30-20-10 Bike Cals KB Swing 53/35 Push-up Ring Row…Read More