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Monthly Archives

February 2017

2.25.17

By | WODs | No Comments

Rose City Barbell – Group Training

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

2.24.17

By | WODs | No Comments

Rose City Barbell – Group Training

Clean and Jerk

Metcon (Time)

“Bottoms Up”

Ascending Ladder for 10 Minutes:

3 Clean & Jerk (135/95#)

3 Over-the-Bar Burpees

6 Clean & Jerk (135/95#)

6 Over-the-Bar Burpees

9 Clean & Jerk (135/95#)

9 Over-the-Bar Burpees

… and so on, until time expires.

2.23.17

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Rose City Barbell – Group Training

Metcon (Time)

“All The Way Up”

20-18-16-12-10*

Dumbbell Snatch (70/55#)

*After each round:

50 Double-unders

25 Walking Lunge

1.22.17

By | WODs | No Comments

Rose City Barbell – Group Training

Front Squat

Metcon (AMRAP – Reps)

AMRAP 3:

21 Deadlifts (155/105)

21 Over-the-Erg Burpees

Max Calorie Row in time remaining

Rest 3:00

AMRAP 3:

18 Deadlifts (185/135)

18 Over-the-Erg Burpees

Max Calorie Row in time remaining

Rest 3:00

AMRAP 3:

15 Deadlifts (225/155)

15 Over-the-Erg Burpees

Max Calorie Row in time remaining

Rest 3:00

AMRAP 3:

12 Deadlifts (275/185)

12 Over-the-Erg Burpees

Max Calorie Row in time remaining

2.21.17

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Rose City Barbell – Group Training

Muscle-ups

Metcon (AMRAP – Reps)

AMRAP 10

3 HCleans 135/95

6 Push-ups

6 HCleans

12 Push-ups

9 HCleans

18 Push-ups

12 HCleans

24 Push-ups

15 HCleans

30 Push-ups

18 HCleans

36 Push-up….

Durante Core (Time)

10 Hallow Rock

10 V-up

10 Tuck

10 Hallow Hold

2.20.17

By | WODs | No Comments

Rose City Barbell – Group Training

Back Squat

Metcon (Time)

“Opening Day”

21-15-9:

Wallballs (20/14#)

Pull-ups

Thrusters (95/65#)

Box Jumps (24/20#)

Kettlebell Swings (53/35#)

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