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

WOD

Wednesday 10/8

3rft 30 oh walking lunge steps 45/35 13 plyo push-ups on plate 3 rope climbs
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Tuesday 10/7

Work up to a heavy single of these lifts: CFFB TOTAL: Power clean Squat Bench Deadlift
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Monday 10/6

Part A) Take 10 minutes to work up to a heavy power snatch. Part B) 5rft 12 Power Snatches 115/75 12 K2E 200m Run
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Thursday 10/2

50-40-30-20-10 Wall balls 20/14 Weighted sit-ups 20/14 Weighted back Extentions 20/14
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Wednesday 10/1

2rft 1 mile run 75 burpees *35 min time cap
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Tuesday 9/30

“Jack” Complete as many rounds as possible in 20 minutes of: 10 Push presses (115/75) 10 KB Swings (53/35) 10 Box jumps (24/20)
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Monday 9/29

Deadlift 5×3@80% 21-15-9 SDHP 115/75 HSPU
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Sunday 9/28

Advanced inversion clinic today at 10am. Get upside down!
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Saturday 9/27

Reminder…..No 11 am class today. We will be cheering on our athletes at Wodtoberfest. Come on out! Teams of 2 AMRAP 20: 30 Burpees 40 Kettlebell Swings (53/35) 50 Abmat Sit-Ups 60 Wall Balls 20/14
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