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

WOD

Tuesday 7/4

HAPPY FOURTH OF JULY CFMH! “Nutts” For time: 10 Handstand push-ups 15 deadlifts 250/205 25 Box jumps, 30/24 50 Pull-ups 100 Wallballs 20/14-10/9 200 Double-unders Run 400 meters with a 45lb/25 plate
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Monday 7/3

A) Press Warmup: 5@40%, 5@50%, 3@60% Workout: 5@65%, 5@75%, 5+@85% B) “Avery Lee” 7 Rounds 3 Cleans 225/155 20 Russian KB Swings 70/53 15 Box Jumps 30/24 happy birthday Avery !
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Thursday 6/29

A) Shoulder Press 5@40%, 5@50%, 5 @60% B) 5rft 5 wall walks 10 strict press 95/65 15 K2E 20 Burpees
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Wednesday 6/28

A) Back squat-deload week 5@40%, 5@50%, 5 @60% B) “Daniel” For time: 50 Pull-ups 400 meter run 21 Thruster 95/65 800 meter run 21 Thrusters 95/65 400 meter run 50 Pull-ups -30 min time cap
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Tuesday 6/27

A) Bench Press 5@40%, 5@50%, 5 @60% B) AMRAP 20 min 20 Plyo Push-ups 20 Cals 20 KB Swings 70/53 20 evil wheels
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Thursday 6/22

A) Deadlift Warm up: 5@40, 5@50, 3@60 Workout: 5@75, 3@85, 1+@95 B) emom 20 Odd 5 deadlifts B/W Even: 35 unbroken double unders
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Wednesday 6/21

A) Bench Warm up: 5@40, 5@50, 3@60 Workout: 5@75, 3@85, 1+@95 B) 30.20.10 Hand release push-ups Toes to bar Burpees
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Tuesday 6/20

A) Squat 5@40, 5@50, 3@60 Workout: 5@75, 3@85, 1+@95 B) “Badger” 3 rounds for time 30 Squat cleans (65/95) 30 Pull-ups 800 meter Run time cap top of hour–
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Monday 6/19

A) Press 5@40, 5@50, 3@60 Workout: 5@75, 3@85, 1+@95 B) 10:00/AMRAP of: 5 Shoulder to Overhead 115/75 10 Box Jump 24/20 15 American Kettlebell Swing 53/35
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