16536 SE 362nd Dr.
Sandy, OR 97055
(503) 436-7872

Workout Of the Day

Thanksgiving WOD

We will be having only one class Thanksgiving Day. For those of you that feel the need to preempt your Thanksgiving Day gluttony, come in at 9:30am and get your WOD on. Then go enjoy your families and as much tryptophan as you can stay awake for. Please be sure that you log in and reserve your spot if you are coming.

Saturday 17 Nov, 2012

15-12-9 reps for time of:
Clean & Jerk #135/95
x10 Double Unders
(Sub for Muscle-ups is 3 Pull-ups & 3 Dips per Muscle-Up)

Friday 16 Nov, 2012

20 Min AMRAP of:
400m Run
20 Box Jumps

Thursday 15 Nov, 2012

“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Wednesday 14 Nov, 2012

For time:
100 KB Snatch #35/25
(Switch hands as needed)

Saturday 10 Nov, 2012

In honor of Veteran’s Day and the Marine Corps birthday we will be doing “Murph” for this Saturday’s WOD. Come suffer a bit in honor of those that have faithfully served this nation.

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

Friday 9 Nov, 2012

3 rounds for time of:
Run 400m
21 KB Swings #53/35
12 Pull-ups

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