1. 4.11.18

    Rose City Barbell - Group TrainingView Public WhiteboardDeadlift (Heavy 5 rep)Metcon (AMRAP - Rounds and Reps)“Detention” AMRAP 12: 6 Strict Handstand Push-ups 9 Deadlifts (225/155) 30 Double UndersSimilar to Monday, we will begin by building to a heavy lift. Today it will be a heavy set of 5 of deadlifts. This “heavy” set of 5 should be relative for the …Read More

  2. 4.10.18

    Rose City Barbell - Group TrainingView Public WhiteboardMetcon (AMRAP - Reps)“Life Alert” AMRAP 4: 21/15 Calorie Bike 21 Toes to Bar 15 Front Squats (115/80) rest 4 minutes AMRAP 4: 18/14 Calorie Bike 18 Toes to Bar 12 Front Squats (135/95) rest 4 minutes AMRAP 4: 15/12 Calorie Bike 15 Toes to Bar 9 Front Squats (155/105)Read More

  3. 4.9.18

    Rose City Barbell - Group TrainingView Public WhiteboardPower Snatch (Heavy Single)Isabel (Time)For Time: 30 Snatches, 135# / 95#Read More

  4. Open Gym

    Rose City Barbell - Group TrainingView Public WhiteboardRead More

  5. 4.7.18

    Rose City Barbell - Group TrainingView Public WhiteboardMetcon (Time)“Wreck Yourself” Teams of 3 For Time: 600m Run 6 Rope Climbs 20 Squat Cleans (135/95) 600m Run 9 Rope Climbs 35 Squat Cleans (135/95) 600m Run 12 Rope Climbs 50 Squat Cleans (135/95)Teams will run together with a single Wreck Bag, alternating as they see fit. If unable to use a Wreck Bag, ca…Read More

  6. 4.6.18

    Rose City Barbell - Group TrainingView Public WhiteboardMetcon (AMRAP - Rounds and Reps)“Power Trip” AMRAP 15: 15 Power Snatches (95/65) 30 Wallballs (20/14) 60 Double UndersThe weight on the barbell and wallball in today’s triplet should be a weight that athletes are capable of completing unbroken when fresh. In order to keep moving forward, we are looking…Read More

  7. 4.5.18

    Rose City Barbell - Group TrainingView Public WhiteboardMetcon (AMRAP - Reps)“Mean Machine” 3 Rounds: 3:00 Calorie Row 2:00 Calorie Bike 1:00 Burpees Rest 2:00Athletes will work for 6 minutes straight before resting for two minutes. Their score is total reps across all rounds. If it applies, start Group 2 on the 4:00. If unable to bike, set-up cones and compl…Read More

  8. 4.4.18

    Rose City Barbell - Group TrainingView Public WhiteboardMetcon (AMRAP - Reps)“50-50” Teams of 3: AMRAP 7: 50 Push Press (135/95) 50 Push Press (155/105) AMRAP Push Press (185/135) rest 3 minutes AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/135) AMRAP Back Squats (225/155) rest 3 minutes AMRAP 7: 50 Hang Power Cleans (135/95) 50 Hang Power Cleans (155…Read More

  9. 4.3.18

    Rose City Barbell - Group TrainingView Public WhiteboardChristine (Time)3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20"Read More

  10. 4.2.18

    Rose City Barbell - Group TrainingView Public WhiteboardMetcon (AMRAP - Rounds and Reps)“The Other One” AMRAP 7: 3 Kettlebell Swings (53/35) 3 Goblet Front Squats (53/35) 3 Burpees 6 Kettlebell Swings (53/35) 6 Goblet Front Squats (53/35) 6 Burpees 9 Kettlebell Swings (53/35) 9 Goblet Front Squats (53/35) 9 Burpees 12 Kettlebell Swings (53/35) 12 Goblet Front…Read More