335 Northeast 8th Street
Gresham, OR 97030
(503) 491-5100

WOD

Wednesday 4/12

A) 3 position squat clean (mid thigh, below knee, floor) –5 sets climbing B) 5 rft 12 Deadlift 185/115 12 V-ups 100ft bear crawl
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Tuesday 4/11

200 Double Unders 100 push-ups 50 power snatches 95/65 25 Cals on rower/bike/erg
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Monday 4/10

A) Back Squat 5×5 @ 80-75%. 1rm B) “Newport Crippler” For Time: 30 Back Squats Rx Bodyweight or 155/225# 1 Mile Run
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Tuesday 4/4

“Badger” Complete three rounds for time of: 30 Squat clean 95/65 30 Pull-ups Run 800 meters –40 min time cap
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Monday 4/3

Monday A) Work up to heavy shoulder press B) “JACK” Amrap 20 min of: 10 Push press 115/75 10 KB Swings, 53/35 10 Box jumps, 24/20  
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Thursday 3/29

EMOM 12 minutes Snatch Push-press+OHS+snatch balance (build over emom) 40-30-20-10 reps for time of: Calories, Assault Bike Kettlebell Swings, 53/35 Abmat Sit-ups
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Wednesday 3/29

Work up to a heavy deadlift Take off 20% and do 5 sets of 3 reps 3 Rounds for time of: 21 Wallballs 20/14 14 Handstand Push-ups 7 Deadlifts 315/205
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Tuesday 3/28

A. 8 x 200m sprint *Rest 2 minutes between efforts B. AMRAP 12 minutes of: 35 Double-unders 7 Burpees 5 Knees-to-elbows
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Monday 3/27

A. 2-2-2-2-2 1 power + 1 squat clean For time: 400m run 15 Clean & Jerks 135/95 3 Rope Climbs, 15 ft 400m run 12 Clean & Jerks 2 Rope Climbs 400m run 9 Clean & Jerks 1 Rope Climb
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