• (503)757-8646
  • Contact

    Let's Keep In Touch!X

    ADDRESSinfo@intrepidpdx.com
    4830 NE Martin Luther King Jr Blvd Portland, OR 97211

    LEAVE A COMMENT

    • Time limit is exhausted. Please reload CAPTCHA.

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

BLOG

  • WOD 01.16.18

    By Ruth | In Uncategorized | on January 16, 2018

    A
    Bench Press 3RM @2010 (18 minute limit)

    Row 2k
    150 Double Unders
    50 Wall Ball Shots
    25 Double KB Swings (44/26)
    B
    Bench Press 3RM @2010 (18 minute limit)

    Row 1k
    50 Double Unders (in consecutive increments of 25 or more)
    30 Wall Ball Shots
    15 Double KB Swings (35/18)

    C
    Bench Press 5×5

    Bike 2k
    Rest 2 min, then 3 rounds:
    10 Box Jump Overs (hands on box)
    10 Toes to Rings

  • WOD 01.15.18

    By Ruth | In Uncategorized | on January 15, 2018

    A
    Back Squat 5@80%, 3@85%, 2@90, 1+@95+%

    3 Rounds
    10 Bar Muscle Ups
    10 DB OH Lunges (50/35#)
    Run 400m
    Rest 1 minute
    B
    Back Squat 7@70% 5@80%, 3@85%, 2@90, 2@95+%

    4 Rounds
    5 Bar Muscle Ups
    10 OH Lunges (95/65#)
    Run 300m
    Rest 1 minute
    C
    Back Squat 5×5

    4 Rounds
    8 KBS *
    12 OH Walking Lunges (25/10#)
    Run 200m

    *try going heavier*

  • 01.12.18

    By Ruth | In Uncategorized | on January 12, 2018

    A
    Turkish Get Up 2-2-1-1-1
    Strict Muscle Ups 5×3

    6 Rounds:
    Bike 15/10 Calories AFAP
    Max Unbroken (Perfect) Push Ups
    Rest 3 minutes
    B
    Turkish Get Up 2-2-1-1-1
    False Grip Ring or Bar Pull Ups 5×3

    6 Rounds:
    Bike 12/8 Calories AFAP
    Max Unbroken (Perfect) Push Ups
    Rest 3 minutes

    Post total time and push ups
    C
    Turkish Get Ups 2-2-2

    Partner WOD
    10 Rounds Each:
    Row 15/10 Calories AFAP

  • 01.11.18

    By Ruth | In Uncategorized | on January 11, 2018

    A
    ROMWOD or Active Recovery
    B/C
    Glute/quad/hamstring and delts/traps mobility

    6 Rounds
    40yd sled push
    Rest 90 seconds

  • 01.10.18

    By Ruth | In Uncategorized | on January 10, 2018

    A
    Clean and Jerk 3×2

    The Lion’s Revenge
    For Time:
    12, 11, 10…1
    Deadlifts (225/155)
    1, 2, 3,…, 12
    HSPU (kip ok)

    B
    Clean and Jerk 3×3

    The Lion’s Revenge
    For Time:
    10, 9, 8…1
    Deadlifts (225/155)
    1, 2, 3,…, 10
    HSPU (Kip ok)

    C
    Hang Power Clean + Push Jerk 3×3

    5 Rounds for Time:
    10 Deadlifts (135/195)
    10 Burpees

  • 01.09.18

    By Ruth | In Uncategorized | on January 9, 2018

    A
    Max Height Seated Box Jump
    Windmills 3×4/side (between attempts)

    4 Rounds for Time:
    20 C2B Pull Ups**
    15 Box Jumps (24/20)
    20 KB Snatches

    Every time you come off the bar, perform 3 burpees

    B
    Max Height Seated Box Jump
    Windmills 3×4/side (between attempts)

    4 Rounds for Time:
    15 Pull Ups**
    15 Box Jumps (24/20)
    20 KB Snatches

    Every time you come off the bar, perform 2 burpees

    C
    Max Height Box Jump
    Windmills 3×5/side (between attempts)

    Partner WOD,
    3 Rounds each for time:
    Bike 1km
    AMRAP: 15 Double Unders / 10 KBS

    Athlete bikes while partner performs as many rounds as possible of double unders and swings until athlete is done. Workout ends when both have biked 3k each.

  • WOD 01.08.18

    By Ruth | In Uncategorized | on January 8, 2018

    A
    Every 2 minutes for 14 minutes: Perform 6 Back Squats @10X0 (Dynamic Effort)
    50%, 60%, 65%, 70%, 70%, 70%, 70%

    4 Rounds of AMRAP 4, Rest 1 minute between rounds
    2 Ring Muscle Ups
    4 Power Snatches (155/103)
    8 Alternating Pistols

    B
    Every 2 minutes for 14 minutes: Perform 6 Back Squats @10X0 (Dynamic Effort)
    50%, 60%, 65%, 70%, 70%, 70%, 70%

    4 Rounds of AMRAP 4, Rest 1 minute between rounds
    2 Power Snatches (135/95)
    4 Ring Dips
    8 Alternating Pistols

    C
    Back Squat 3×5

    4 Rounds of AMRAP 4, Rest 1 minute between rounds
    3 Hang Power Snatches
    6 Push Ups
    9 Air Squats

  • WOD 01.05.18

    By Ruth | In Uncategorized | on January 5, 2018

    A
    Weighted Pull Ups 3-2-1-2-3

    Partner WOD
    3 rounds each, follow the leader style
    Bike 1km
    20′ Handstand Walk to 10 Strict HSPU
    Rest 3 minutes

    B
    Weighted Pull Ups 3-2-1-2-3

    Partner WOD
    3 rounds each, follow the leader style
    Bike 1km
    20′ Handstand Walk
    Rest 3 minutes

    C
    Bent Over Rows 3×5

    3 Rounds for Time:
    15 Toes to Rings (sub 15 V-Ups)
    15 Box Jumps
    100′ Double KB Waiter Carry

  • WOD 01.04.18

    By Ruth | In Uncategorized | on January 4, 2018

    A
    Snatch + OHS 3x 1+2

    5 Rounds
    Run 400m
    2 Legless Rope Climbs
    30 Wall Ball Shots (20/14 to 10′)

    B
    Snatch + OHS 3x 1+1

    5 Rounds:
    Run 400m
    3 Rope Climbs
    20 Wall Ball Shots (20/14 to 10′)

    C
    Hang Power Snatch + OHS 3×3

    4 Rounds:
    Run 300m
    40 Russian Twists
    20 Air Squats

  • WOD 01.03.18

    By Ruth | In Uncategorized | on January 3, 2018

    A
    Deadlift 3×3.3.3 (80%-70%-60%)

    AMRAP 7
    3, 6, 9,…
    Ring Dips
    Power Cleans (155/103)

    Rest 5 Minutes

    AMRAP 7
    3, 6, 9,…
    Burpee Box Jump Overs (no hands)
    Kettlebell Swings (70/53)

    B
    Deadlift 3×3.3.3 (85%-75%-65%)

    AMRAP 7
    3, 6, 9,…
    Ring Push Ups
    Power Cleans (135/95)

    Rest 5 Minutes

    AMRAP 7
    3, 6, 9,…
    Burpee Box Jumps
    Kettlebell Swings (62/44)

    C
    Deadlift 1-3 x 5

    AMRAP 7
    7 Pull Ups
    7 Kettlebell Swings

    Rest 5

    AMRAP 7
    14 Double Unders
    100m Row

Copyright @ Intrepid Athletics, Inc. 2014. All rights reserved.