WOD

WOD

Latest Workouts

Wednesday 05.15.19

Posted By: coachcorey87

Strength

Power Clean

Work To A Heavy Double
Then
EMOM 10 @ Heavy Double

WOD

AMRAP 16

10 Medball Cleans (20/14)
30 Double Unders
10 Alternating KB Power Cleans (53/35)
30 Double Unders
10 DB Power Cleans (50/35)
30 Double Unders

Tuesday 05.14.19

Posted By: coachcorey87

Strength

Push Press

Work To A Heavy Five
Then 5x5

WOD

For Time

21-15-9
Toes To Bar
Pistols

21-15-9
KB Snatch (53/35)
Box Jumps (24/20)

21-15-9
Ring Dips
Double DB Strict Press (50/35)

Monday 05.13.19

Posted By: coachcorey87

Strength

Wendler Week Four

Front Squat

5@40%
5@50%
5@60%

WOD

3 Rounds

In 2 Minutes
30/25 Calorie Row
ME Burpees Over The Rower
Rest 1 Minute

Then

3 Rounds

In 2 Minutes
200m Run
ME Barbell Squat Jumps (45/35)
Rest 1 Minute

Saturday 05.11.19

Posted By: coachcorey87

WOD

AMRAP 30

200m Plate Carry (45/35)
100m Double KB Front Rack Carry (53/35)
50m Double DB Overhead Carry (50/35)

15 Air Squats
10 Push Ups
5 Pull Ups

Alternate The Carries With Your Partner. While The Other Partner Completes As Many Rounds As Possible of Reverse Cindy

Friday 05.10.19

Posted By: coachcorey87

Happy Birthday James Capell! Big 4-0!!!

Ooooh yeah! 

Strength

Warm Up

Power Clean
Front Squat
Push Jerk

WOD

"Macho Mile"

For Time

4 Rounds

400m Run
3 Rounds "Macho Man" (135/95)

Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks

Thursday 05.09.19

Posted By: coachcorey87

Strength

AMRAP 20

20 Single Leg Bridge Push/Pull
10 Barbell Rollouts
50' Plate Push
10 KB Windmills

WOD

AMRAP 9

10 Plate Twists (45/35)
20 Plate Ground To Overhead
30 Abmat Sit ups
40 Plate Hops

Wednesday 05.08.19

Posted By: coachcorey87

Strength

EMOM 10

Halt Snatch*

Work To A Heavy Single

*3 Second Pause At Bottom Of Knee

WOD

For Time

1000m Row
Then
3 Rounds
10 Overhead Squats (95/65)
20 KB Box Step Overs (35/26)

Tuesday 05.07.19

Posted By: coachcorey87

Strength

Deadlift

Work To A Heavy Eight
Then 4x8

WOD

EMOM 12

1: 11 Supine Ring Rows
2: 22 Kettlebell Swings (53/35)
3: 55 Double Unders

Monday 05.06.19

Posted By: coachcorey87

Strength

Wendler Cycle Week 3

Front Squat

5@40%
5@50%
5@60%
5@75%
3@85%
1+@95%

WOD

For Time

3 Rounds

10 Barbell Front Rack Reverse Lunge (115/80)
20 Wall Balls (20/14)
10 Lateral Over The Bar Double Push Up Burpees

Saturday 05.04.19

Posted By: coachcorey87

Surprise WOD from Coach Dawn tomorrow! Come on in and get some!

Strength

???

WOD

???

Finisher

???

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Portland, OR 97206

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