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Monthly Archives

August 2017

8.30.17

By | WODs | No Comments

Rose City Barbell – Group Training

Metcon (AMRAP – Reps)

AMRAP 5:

600m Run Buy-In

12 Deadlifts (185/135)

12 Barbell Burpees

Rest 5:00

AMRAP 5:

400m Run Buy-In

9 Deadlifts (225/155)

9 Barbell Burpees

Rest 5:00

AMRAP 5:

200m Run Buy-In

6 Deadlifts (275/185)

6 Barbell Burpees

8.26.17

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

Metcon (Time)

Teams of 2:

400M Relay Run

100 Box Jumps 24/20

50 Cal Bike

100 KB Swings 53/24

50 Cal Bike

100 Wall Ball 20/14

400M Relay Run

8.25.17

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

8.24.17

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

Metcon (Time)

“Fire Alarm”

For Time:

3 Rounds Bergeron Beep Test

50/35 Cal Row

3 Rounds Bergeron Beep Test

50/35 Cal Row

3 Rounds Bergeron Beep Test

*Bergeron Beep Test – 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

Durante Core (Time)

10 Hallow Rock

10 V-up

10 Tuck

10 Hallow Hold

8.23.17

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

Metcon (Time)

“Randy’s on the Run”

5 rounds:

400m Run

15 Power Snatches (75/55)

8.22.17

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

Metcon (AMRAP – Rounds and Reps)

“Get a Grip”

AMRAP 15:

15 Toes-to-Bar

15 Hand Release-Push-ups

150m KB Farmers Carry (70’s/53’s)

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