1. 2.1.18

    Rose City Barbell - Group TrainingMetcon (Time)“Stepping Stone” For Time: 40/30 Cal Bike 100′ Dumbbell Walking Lunge (50’s/35’s) 25/20 Cal Bike 100′ Dumbbell Walking Lunge (50’s/35’s) 15/10 Cal BikeRead More

  2. 1.31.18

    Rose City Barbell - Group TrainingPower Clean (3 position)Metcon (Time)“Hangover” 3 Rounds: 15 Hang Power Cleans (115/80) 15 Lateral Barbell BurpeesBuilding positioning on the power clean to start things off today. One complex is defined as: 1 power clean from the pockets, 1 power clean from just above the knee, and 1 power clean from the floor without puttin…Read More

  3. 1.30.18

    Rose City Barbell - Group TrainingMetcon (Time)“Opening Day” 21 – 15 – 9 Wallballs (20/14) Pull-ups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35)Athletes should choose a weight that they are capable of completing the first round of all the movements unbroken when fresh.Read More

  4. 1.29.18

    Rose City Barbell - Group TrainingMetcon (AMRAP - Rounds and Reps)“Water Power” AMRAP 15: 60 Double Unders 30/21 Calorie Row 10 Power Snatches (115/80)In this triplet, looking for athletes to choose a weight on the barbell they are capable of completing unbroken when fresh. The goal here is to move for as much of the 15 minutes as possible, so picking a varia…Read More

  5. OPEN GYM

    Rose City Barbell - Group TrainingRead More

  6. 1.27.18

    Rose City Barbell - Group TrainingMetcon (AMRAP - Rounds and Reps)“Ride or Die” Teams of 3 AMRAP 25: 200/150 Calorie Bike 120 Chest to Bar Pull-ups 60 Clean and Jerks (115/80) 50 Clean and Jerks (135/95) 40 Clean and Jerks (155/105) 30 Clean and Jerks (185/135) 20 Clean and Jerks (205/145)Read More

  7. 1.26.18

    Rose City Barbell - Group TrainingMetcon (AMRAP - Rounds and Reps)“Chip Shot” AMRAP 13: 70 Alternating Dumbbell Snatches (50/35) 60 Wallballs (20/14) 50/35 Calorie Row 40 Handstand Push-upsIn this Open-style chipper workout, looking for athletes to choose a weight on the dumbbell that they are capable of completing 20+ repetitions unbroken. If athletes have n…Read More

  8. 1.25.18

    Rose City Barbell - Group TrainingMetcon (AMRAP - Rounds and Reps)“Lung Butter” Teams of 3 AMRAP 20: 7 Kettlebell Swings (70/53) 150′ Shuttle Sprint 7/5 Calorie Schwinn Bike 150′ Shuttle Sprint…Read More

  9. 1.24.18

    Rose City Barbell - Group TrainingMetcon (3 Rounds for reps)“Slap Happy” AMRAP 5: Buy In: 100 Double Unders 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 8 Front Squats (115/80) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 4 Front Squats (135/95) 4 Burpee Box Jump…Read More

  10. 1.23.18

    Rose City Barbell - Group TrainingMetcon (Time)“Handlebars” 4 Rounds: 21/15 Calorie Bike 15 Toes to Bar 7 Power Clean and Jerks (155/105)In this four round triplet, looking for athletes to choose a weight on the barbell that they have the ability to complete unbroken if necessary. However, within the workout these are expected to be performed in small sets or…Read More