16536 SE 362nd Dr.
Sandy, OR 97055
(503) 327-3302
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WOD, Jan 22nd

Warm-Up (10 Min:) 200m Run or Row Walking Lunges Toe Touches Russian Kicks 10 Iron Cross 10 Scorpions 10 Deep Squats (Holding onto rack) 10 PVC Good Mornings 10 PVC Pass Throughs 5 Light Russian KB Swings 20 DU or Singles 1 MIN Child’s Pose Core Work TABATA (16 MIN): 8 Rds of...
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WOD, Jan 21st

Warm-Up (10 MIN): 200m Run or Row Toe Touches Russian Kicks 10 Lateral Lunges 10 Deep Squats (Holding onto rack) 10 Iron Cross 10 Scorpions 10 Lateral Lunges 5 Med Ball Deadlifts 5 Med Ball Front Squats 5 EB Hang Power Clean 5 EB Front Squats 5 EB Push Press Strength Work STRICT...
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BIRTHDAY WOD, Jan 20th

Warm-Up (8 MIN): 200m Run or Row Toe Touches Russian Kicks 10 Forward or Reverse Lunges 10 Deep Squats (Holding onto rack) 10 Iron Cross 10 Scorpions 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC Windmills 10 Ring Rows 1 MIN Seated Straddle Stretch Strength Work HATCH SQUAT...
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WOD, Jan 17th

Warm-Up (10 Min): 200m Run or Row Toe Touches Russian Kicks 10 Lateral Lunges 10 Iron Cross 10 Scorpions 10 HR Push-ups 10 PVC Pass Throughs 10 PVC Pass Arounds 10 PVC Good Mornings 10 PVC Windmills 6 Light Alt DB Hang Snatch WOD PREP (10 MIN): Set up and warm up for the WOD WOD...
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WOD, Jan 17th

Warm-Up (8 Min): 200m Run or Row Toe Touches Russian Kicks 10 Deep Squats (Holding onto rack) 10 Lateral Lunges 10 Iron Cross 10 Scorpions 10 PVC Pass Throughs 10 PVC Good Mornings 5 Med Ball Deadlifts 5 Med Ball Front Squats 5 Wall Balls 5 EB Hang Power Clean Strength Work HATCH...
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WOD, Jan 16th

Warm-Up 8 Min: 200m Run or Row Toe Touches Russian Kicks 10 Lateral Lunges 10 Iron Cross 10 Scorpions 10 Deep Squats (Holding the rack) 20 DU or Singles 5 PVC Pass Throughs 5 PVC Snatch High Pulls 5 PVC Muscle Snatch 5 PVC OHS 5 PVC Low Hang Power Snatch 5 PVC Low Hang Squat...
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WOD, Jan 15th

Warm-Up (10 MIN): 200m Run or Row Toe Touches Walking Lunges Russian Kicks 10 Lateral Lunges 10 Iron Cross 10 Scorpions 10 HR Push-ups 10 Deep Squats (Holding onto rack) 10 PVC Pass Throughs 10 PVC Good Mornings 5 EB Strict Press 5 EB Push Press 5 EB Push Jerk Strength Work 1...
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WOD, Jan 14th

Warm-Up (10 MIN): 10 Cal Row or Bike Walking Lunges Bear Crawls 10 Cal Row or Bike Toe Touches Russian Kicks 10 Deep Squats (Holding onto rack) 10 Iron Cross 10 Scorpions 10 Low Tuck to Standing Pike Extensions 10 PVC Pass Throughs 10 PVC Good Mornings 5 Med Ball Deadlifts 5...
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WOD, Jan 13th

Warm-Up 8 Min: 200m Run or Row Toe Touches Russian Kicks 10 Lateral Lunges 10 Deep Squats (Holding onto the rack) 10 Iron Cross 10 Scorpions 10 Ring Rows 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC Pass Arounds 5 EB Hang Power Clean 5 EB Strict Press 5 EB Thrusters Strength...
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WOD, Jan 11th

Warm-Up (10 MIN): 10 Cal Row or Bike Walking Lunges Toe Touches Russian Kicks 10 Lateral Lunges 10 Iron Cross 10 Scorpions 10 Deep Squats (Holding onto the rack) 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC Pass Arounds 5 Empty Barbell Power Clean 5 Empty Barbell Strict Press...
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