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Monthly Archives

July 2017

7.31.17

By | WODs | No Comments

Announcements

Sunday Weightlifting Class: 9am with coach Vitaliy
Utilize this time to refine your Olympic Weightlifting skills
Hope to see you all there!

Rose City Barbell – Group Training

Clean (3 rep TnG)

Metcon (Time)

“Hurricane”

3 Rounds:

800m Run

21 Power Cleans (135/95)

7.30.17

By | WODs | No Comments

Announcements

Sunday Weightlifting Class: 9am with coach Vitaliy
Utilize this time to refine your Olympic Weightlifting skills
Hope to see you all there!

Rose City Barbell – Group Training

Clean and Jerk

7.27.17

By | WODs | No Comments

Rose City Barbell – Group Training

Metcon (AMRAP – Rounds and Reps)

“Front Nine”

AMRAP 18:

18 Calorie Row

15 Box Jump Overs (24/20″)

12 Toes-to-Bar

9 Front squat 95/65

7.25.17

By | WODs | No Comments

Rose City Barbell – Group Training

Metcon (Time)

“Annie’s on the Run”

100 DU

50 Sit-ups

200m Run

80 DU

40 Sit-ups

200m Run

60 DU

30 Sit-ups

200m Run

40 DU

20 Sit-ups

200m Run

20 DU

10 Sit-ups

200m Run

7.24.17

By | WODs | No Comments

Rose City Barbell – Group Training

Metcon (AMRAP – Reps)

“Hang Tough”

AMRAP 4:

27 Hang Power Cleans (115/80)

27 Wallballs (20/14#)

27 Calorie Bike

Rest 4:00

AMRAP 4:

21 Hang Power Cleans (115/80)

21 Wallballs (20/14#)

21 Calorie Bike

Rest 4:00

AMRAP 4:

15 Hang Power Cleans (115/80)

15 Wallballs

15 Calorie Bike

7.22.17

By | WODs | No Comments

Rose City Barbell – Group Training

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

Teams of 2

partners alternate movements

12/9 Calorie Bike

12/9 Calorie Row

12 Thrusters (65/45)

12 Pull-ups

200M Run

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