Stay up to date on some of the newest WODs in Portland, Oregon by tuning in to our WOD updates. As a company that specializes in group workouts, personal training, sports performance training, and functional fitness, We here at Rose City Barbell have a lot going on. That being said, things can become confusing — but they don’t have to be. By tuning in to our WODs blog you will never be confused about your CrossFit regimen in Portland, Oregon again. Come on down to Rose City Barbell and get your sweat on with us.

  1. 4.13.18

    Rose City Barbell - Group TrainingView Public WhiteboardMetcon (AMRAP - Rounds and Reps)“Freaky Friday” Teams of 2 AMRAP 20: 50/35 Calorie Row 50 Burpees 35/25 Calorie Bike 50 Kettlebell Swings (53/35)Read More

  2. 4.12.18

    Rose City Barbell - Group TrainingView Public WhiteboardMetcon (Time)“Meter Maid” For Time: 200 Meter Run 27 Wallballs (20/14) 27 Box Jumps (24/20) 200 Meter Run 21 Wallballs (20/14) 21 Box Jumps (24/20) 200 Meter Run 15 Wallballs (20/14) 15 Box Jumps (24/20) 200 Meter Run 9 Wallballs (20/14) 9 Box Jumps (24/20) 200 Meter Run“Meter Maid” could be consider…Read More

  3. 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

  4. 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

  5. 4.9.18

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

  6. Open Gym

    Rose City Barbell - Group TrainingView Public WhiteboardRead More

  7. 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

  8. 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

  9. 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

  10. 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