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

WOD

Wednesday 6/7

A) Deadlift 5@40, 5@50, 3@60 Workout 5@65, 5@75, 5+@85 B) 6 RFT 12 Power Snaches 95/65 12 T2B
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Tuesday 6/6/17

A) Shoulder Press 5@40, 5@50, 3@60 Workout 5@65, 5@75, 5+@85 B) AMRAP 20 Min 10 Push Press 115/75 10 KB Swings 53/35 10 Burpees
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Monday 6/4

A) week one, cycle 2! Back squat 5@40, 5@50, 3@60 Workout 5@65, 5@75, 5+@85 B) 21-15-9 Front Squat 185/125 from the floor Box Jumps 30/24 C2B Pull-ups
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Thursday 6/1

A) Deadlift 5@40, 5@50, 5@60 B) AMRAP 21 min (with a 65 sit up buy in) 7-Burpees 11-Push ups 22-KB Swings @ 54/35
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Wednesday 5/31

A) Bench 5@40, 5@50, 5@60 B) “Dae Han” Three rounds for time of: Run 800 meters with a 45 lb plate 3 Rope climb (mod 10 ring rows) 12 Thruster 135/95
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Tuesday 5/30

A) Squat & Press Deload week 5@40, 5@50, 5@60 –next week we will start a new cycle! B) “Rock” 3 – 5:00 Rounds 10 – Power Cleans 135/95 lbs 12 – Burpees 14 – Box Jumps 24/20″ 20 – Sit ups Max Cals Rest 1 min
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Thursday 5/25

A) Press 5@40%, 5@50%, 3@60% Workout: 5@75%, 3@85%, 1+@95% B) 21-18-15-12-9-6-3 Thrusters 65/45 *100 ft bear crawl after each set of thrusters
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Wednesday 5/24

A) Deadlift 5@40%, 5@50%, 3@60% Workout: 5@75%, 3@85%, 1+@95% B) 4RFT 400m Run 10 hang cleans 155/105 20 Ring dips
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Tuesday 5/23

A) Bench Warm up: 5@40%, 5@50%, 3@60% Workout: 5@75%, 3@85%, 1+@95% B) AMRAP 10 min 10 cals 10 T2b 10 deficit push-up (45)
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