• (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



    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 10.20.17

    By Ruth | In Uncategorized | on October 20, 2017

    A
    Back Squat 5×5 @75-85%

    Partner WOD
    5 rounds each:
    12 Overhead Walking Lunges (95/65)
    12 Burpees
    12 GHD Sit Ups
    *Athlete works while partner rests

    B
    Clean + Jerk 3×2

    Partner WOD
    5 Rounds Each:
    Row 250
    20 KB Swings (53/35#)
    *Athlete works while partner rests

    C
    Hang Power Clean + Push Jerk 3×3

    Partner WOD
    4 Rounds Each:
    Row 250
    10 KBS
    10 Double Unders
    *Athlete works while partner rests

  • WOD 10.19.17

    By Ruth | In Uncategorized | on October 19, 2017

    A
    Active Rest / ROMWOD

    B & C
    Mobility focus: pecs, lats, quads

    6-8 Rounds, NFT
    50′ Sled Drag

  • WOD 10.18.17

    By Ruth | In Uncategorized | on October 18, 2017

    A
    EMOM x 12
    Odd: 5 Deadlifts
    Even: 15 Ring Push Ups

    Rest as needed, then:
    AMRAP 15
    Bike 20 Calories
    10 Hang Power Cleans (155/105)
    5 Deficit HSPU

    B
    “Angie”
    For Time:
    100 Pull Ups
    100 Push Ups
    100 Sit Ups (no abmat)
    100 Squats

    C
    “Angie” Any Which Way
    For Time:
    100 Pull Ups
    100 Push Ups
    100 Sit Ups (no abmat)
    100 Squats

  • WOD 10.17.17

    By Ruth | In Uncategorized | on October 17, 2017

    A
    Press 8@65%, 6@75%, 4@85%, 2@90-95%
    Bulgarian Split Squats 3×5/side

    4 Rounds for Time:
    Row 500m
    15 Box Jumps
    15 Dips
    Rest 1 minute

    B
    1k Bike for Time

    Deficit Deadlift 3×5
    Turkish Get Up 1RM

    C
    Deadlift 3×5
    Turkish Get Up 3×2

    Bike 1k for time

  • WOD 10.16.17

    By Ruth | In Uncategorized | on October 16, 2017

    A
    CrossFit Open WOD 17.3
    Prior to 8:00, complete:
    3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95 lb.
    Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135 lb.
    *Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185 lb.
    *Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225 lb.
    *Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 245 lb.
    Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 265 lb.

    *If all reps are completed, time cap extends by 4 minutes.

    Cash Out with 3 Rounds: 15 Hip Extensions, 10 Slow motion Russian Twists (2 seconds to complete rep)

    B
    Overhead Squat 3-3-3

    3 Rounds for Time:
    500m Run
    15 Push Presses (115/75)
    20 Toes to bar

    C
    Overhead Squat 3×3 (can sub Snatch Press/PP)

    AMRAP 15:
    10 Toes to Rings
    10 DB Push Presses
    300m Run

  • WOD 10.13.17

    By Ruth | In Uncategorized | on October 13, 2017

    A
    Clean + Front Squat 1+3 @70%, 75%, 80%, 85%

    5 Rounds for Time:
    4 Triple Unders
    8 DB Renegade Rows (Push Up + Row R + Row L)
    12 Walking Lunges (135/95#)

    Cash out with Turkish Get Up 3×2

    B
    Hang Clean + Front Squat 3 x 1+2

    4 Rounds of AMRAP 3, Rest 1 minute between rounds
    3 Strict HSPU
    4 Pistols
    15 Double Unders

    C
    Hang Power Snatch 3×3

    4 Rounds of AMRAP 3, Rest 1 minute between rounds
    5 Push Ups
    6 DB Weighted Lunges
    7 Box Jumps

  • WOD 10.12.17

    By Ruth | In Uncategorized | on October 12, 2017

    A
    Active Recovery
    ROMWOD

    B
    Weighted Strict Dip 5×4

    3 Rounds, Not for Time:
    5 Bridges
    10 Tempo False Grip Ring Rows (3112)
    15 cal Ski Erg
    20 Hollow Rocks

    C
    Bench Press 3×5

    3 Rounds, Not for Time:
    4 Bridges/8 Table Bridges
    8 Tempo Ring Rows (3112)
    12 cal Assault Bike
    16 Hollow Rocks in a Ball

  • WOD 10.11.17

    By Ruth | In Uncategorized | on October 11, 2017

    A
    Bench Press 4×3 @75-85%

    Every 90 seconds for 6 rounds:
    5 Bar Muscle Ups
    20′ Handstand Walk

    cash out with 1 min in: side plank right, side plank left, front plank, chinese plank
    B
    Back Squat 4×3 @80-90%

    EMOM x 15
    1st: 5-10 Strict Pull Ups
    2nd: 12 Burpees
    3rd: 20 Russian KBS

    C
    Back Squat 3×5

    EMOM x 15
    1st: 10 Pull Ups
    2nd: 10 Hang Power Cleans
    3rd: Row 150m

  • WOD 10.10.17

    By Ruth | In Uncategorized | on October 10, 2017

    A
    Axle Clean 3×2

    Run 800m
    40 Deadlifts (225/155)
    Rest 2 minutes

    Row 1k
    35 Burpees
    Rest 2 minutes

    Bike 3k
    30 1 arm DB Hang Clusters (15/side @50/35#)

    B
    Deadlift 3×5 @75-80%

    Partner WOD
    3 Rounds each of:
    400m Run
    AMRAP : 1 Rope Climb/3 Power Cleans/5 Box Jumps

    Athlete runs while partner completes AMRAP. Pick up where partner left off.
    C
    Deadlift 3×5

    Partner WOD
    3 Rounds each of:
    Run 300m
    AMRAP: 5 Burpees / 10 Double Unders
    Athlete runs while partner completes AMRAP. Pick up where partner left off.

  • WOD 10.09.17

    By Ruth | In Uncategorized | on October 9, 2017

    A
    2 Snatches Every 90 seconds x 5 sets @75-85%
    Ring Dips 3×10-20

    AMRAP 12
    10 OHS (115/73)
    10 Toes to Bar

    B
    Split Press 3×4/side

    AMRAP 10
    10 OHS (95/65)
    10 Toes to Bar

    C
    Push Press 3-3-3-3

    AMRAP 10
    8 Goblet Squats
    8 Toes to Rings

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