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  • WOD 08.18.17

    By Ruth | In Uncategorized | on August 18, 2017

    A
    Cascade Classic Online Qualifier
    Workout 2
    Max weight on the following barbell complex.

    Power clean + hang clean + front squat + 2 shoulder to overheard

    WORKOUT 1
    Ascending ladder of:

    BURPEE ONTO PLATE
    25’ SHUTTLE RUN

    AMRAP7
    1 burpee onto plate and 1 25′ run in round 1
    2 burpees onto plate and 2 shuttle runs in round 2

    Reps for each movement keep increasing each round until the athlete reaches the time cap.
    The score for this workout is total reps completed.

    Cash out with 75 GHD Sit Ups (break up as needed)

    B
    EMOM, perform 1 CJ x 12 minutes. Can increase in weight.

    3 Rounds of each couplet

    15 KBS
    15 Toes to Bar

    Rest 2 minutes

    15 Pull Ups
    15 Wall Ball Shots

    Rest 2 minutes

    15 Ring Push Ups
    15 Calorie Row
    C
    Power Clean and Push Jerk 3×3

    3 Rounds of each couplet

    Run 100m
    10 Box Jumps

    rest 1 minute

    20 Walking Lunges
    20 Russian Twists

    rest 1 minute

    12 KBS
    8 Toes to Rings

  • WOD 08.17.17

    By Ruth | In Uncategorized | on August 17, 2017

    A
    ROMWOD or Active Rest

    B
    50′ Yoke Carry

    4 Rounds, Not For Time:
    2 Turkish Get Ups (one on each side and increase weight each round)
    accumulate 20 seconds in L-Sit of choice

    C
    50′ Farmer Carry

    3 Rounds, Not For Time
    1 Rope Climb (scale with rope climb practice)
    60 seconds Support (ring, box, or dip bar)

  • WOD 08.16.17

    By Ruth | In Uncategorized | on August 16, 2017

    A
    Strongman’s Fear
    Move yoke, farmers log and sled 150 ft. across field
    *Handstand walk when moving back
    M 500-lb. yoke, 200-lb. logs, 400-lb. sled
    F 340-lb. yoke, 120-lb. logs, 310-lb. sled

    Deadlift 4×2 @85-95%

    B
    Front Squat 3×3 @5211

    6 Rounds
    In 30 seconds, bike 8/6 calories, then complete max reps double unders
    Rest 2 minutes
    (during rest, accumulate 12′ handstand walk OR 20 seconds in frog stand)

    Post total double unders
    C
    Front Squat 3×5

    Partner WOD
    4 Rounds each:
    Row 200m
    Waiter Carry

    Athlete rows while partner carries a KB overhead on ONE hand. No switching during the 200m. If partner puts KB down, athlete must stop rowing. Once athlete completes 200m, partners will switch tasks.

  • WOD 08.15.17

    By Ruth | In Uncategorized | on August 15, 2017

    A
    Front Squat 4×3
    Accumulate 12 Rope Climbs 15′ between Front Squat sets

    3 Rounds, Each for Time:
    30 Sit-ups
    25 Kettlebell Swings (70/53#)
    20 Box Jump Overs (24″/20″)
    15 Ring Push Ups
    10 cal Ski Erg
    Rest 2 min

    B
    Clean Halting Deadlift 4×3 (pause 2 sec off floor, 2 sec at knees, 2 sec at power position)

    Partner WOD
    AMRAP 15
    3 Bar Muscle Ups
    7 Deadlifts (255/185)
    9 Box Jump Overs (24″/20″)
    One person works while other rests.

    C
    Deadlift 3×5

    7 Rounds for Time:
    3/1 Strict Pull Up (or 7 assisted low bar/banded)
    7 Hang Power Cleans
    7 Double Unders (or 14 lateral jumps)

  • WOD 08.14.17

    By Ruth | In Uncategorized | on August 14, 2017

    A
    Power Snatch 2-2-2
    3 set of Max Unbroken Chest to Bar Pull-ups, Rest 2-3 minutes between sets

    4 Rounds:
    Row 500m
    10 OHS (135/95)
    10 Burpee Over Rower

    B
    Press + Push Press 3 x (3+3)
    Weighted Pull Ups 3-3-3

    3 Rounds:
    Run 400m
    15 OHS
    15 Burpees

    C
    Push Press 3×5

    3 Rounds:
    Run 400m
    10 Double Kettlebell Goblet Squat
    10 Burpees

  • WOD 08.11.17

    By Ruth | In Uncategorized | on August 11, 2017

    A
    Power Clean + Push Jerk + Clean + Jerk 1-1-1
    Back Squat 5@70-75%, 3@80-85%, 1+@90%

    3 Rounds for Time:
    15 GHD Sit Ups
    10 Kettlebell OH Walking Lunges (53/25)

    Rest 2 min

    3 Rounds For Time:
    8 Bar Muscle Ups
    12 Alternating Pistols

    Rest 2 min

    3 Rounds for Time:
    15 Strict Ring Dips
    Row 20 calories

    B
    Snatch + OHS  3 x (1+2)

    2 minute stations
    Bench Press (155/103)*
    Double Unders
    Ground to Overheads (155/103)
    Pistols

    *pick a weight you can link 8-10 when you are fresh

    C
    Snatch Push Jerk + Hang Power Snatch  3x(2+2)

    Complete Work Any Which Way For Time:
    Bike 2 miles
    100 Walking Lunges
    80 1-arm KB Push Presses (53/35)
    60 Pull Ups

  • WOD 08.10.17

    By Ruth | In Uncategorized | on August 10, 2017

    A
    ROMWOD or active rest

    B
    Jerk Balance + Jerk 3 x (1+2)

    4-6 Rounds:
    15 second Battle Rope
    20 yard sled push
    Rest ~1-2 minutes
    C
    Split Press 3×3 per side

    same as B

  • WOD 08.09.17

    By Ruth | In Uncategorized | on August 9, 2017

    A
    Deadlift 3×3.3.3 (90-80-70%)

    ForTime:
    500m Run
    21 Thrusters (135/95)
    10 Pullovers
    500m Run
    15 Thrusters
    10 Pullovers
    500m Run
    9 Thrusters
    10 Pullovers

    B
    Deadlift 10@55-60%, 8@65-70%, 6@75-80%, 4+@85-90%
    Accumulate 30 Ring Dips in between sets

    For Time:
    Row 40 Calories
    40 KBS (70/53#)
    40 Burpees
    4 Rope Climbs
    40 Hollows
    400m Suitcase Carry (70/53#)

    C
    Deadilft 3×5

    4 Rounds for Time:
    12 KB Swings
    10 Box Jumps
    8 Burpees
    Run 100m

  • WOD 08.08.17

    By Ruth | In Uncategorized | on August 8, 2017

    A
    4 Rounds NFT:
    100′ Yoke Carry (increase each round)
    4 Tire Flips

    Every 5 minutes for 20 minutes
    30 sec max calorie bike
    1 minute max rep sledgebanger strikes

    B
    Back Squat 3×3 3311

    3 Rounds
    20 Unbroken Wall Ball Shots (20/14)
    10 Box Jumps (30/24)
    200m Run
    rest 1 minute

    C
    Back Squat 3×5 @2010

    Partner WOD
    AMRAP 20
    15 Double Unders
    10 Hang power cleans
    10 Toes to Ring (OR 7 Toes to Bar)

    Rest while partner completes full round, switch.

  • WOD 08.07.17

    By Ruth | In Uncategorized | on August 7, 2017

    A
    2 Snatches Every 2 minutes x 8 sets
    Jerk Drive 3×3

    Nate
    AMRAP 20
    2 Ring Muscle Ups
    4 HSPU
    8 KBS 70/53

    B
    Clean + Push Press (3 x 1+3)

    5 Bar Muscle Ups
    10 Double KB OH Lunges (35/18)
    10 Chest to Bar Pull Ups
    10 Double KB OH Lunges (35/18)
    20 Pull Ups
    10 Double KB OH Lunges (35/18)

    rest 5 minutes,

    complete backwards, starting with 20 Pull Ups, 10 Double KB OH Lunges (35/18), 10 C2B, etc
    **Time Cap 20 minutes (including rest) **

    C
    Push Press 3-3-3-3-3

    5 Rounds:
    12 Push Ups
    8 unbroken Wall Ball Shots (dropping or pausing starts back at 1)
    Row 250m

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