June 23, 2017

CrossFit – Fri, 23Jun17

CrossFit Tigard PAW – CrossFit Pre-Warmup (before class) Supps, Before Class: Clean & Jerk From Block 3-3-3-3 Paused Clean Pull 3-3-3 *2 SEC pause just below knee Group Warmup With a partner: As quickly as possible, row 1000m total. Each partner rows as close to 100m increments as possible. Complete 1 burpee for each meter over the assigned 100m (up to 8) while other partner rows 100m. Skills 5 Minutes HS Hold Practice -Get 3-4 good 15-30s holds Rx: Kick up to Handstand L3: Handstand Wall Walk to HS Facing Wall L2: Pike Handstand on Box L1: Downward Dog Hold […]
June 22, 2017

Thursday – 22Jun17

CrossFit Tigard PAW – CrossFit Group Warmup Coaches Choice, get shoulders and hips. Metcon Tussle gone Terrible (AMRAP – Reps) FGB Style … 3 Rounds. 1 Minute AMRAP at Each Station. Rest 1 Minute after completing all 5 stations: 1. Box Jumps (24/20) 2. Row (Cals) 3. Burpee 4. Push Press (75/45) 5. Ball Slam (40/30) L2: 20/16 Box Jump; 55/35 PP; 30/20 Slam L1: 16/12 Box Jump; 45/25 PP; 20/15 Slam Score is TOTAL Reps Accessories 3 rds, not for time: 1. Hollow Hold, 30 secs 2. 10 Lateral Raises* 3. 10 Dumbbell 45 Degree Raises* 4. 10 Front […]
June 21, 2017

CrossFit – Weds, 21Jun17

CrossFit Tigard PAW – CrossFit Pre-Warmup (before class) Banded Front Rack Banded Ankle —— Practice: Snatch Work from Blocks Group Warmup 20 PVC passthroughs 2 Rounds 5 Plate Ground to Overhead 5 Plate OH Lunges 5 Plate Bear-Hug Good Mornings 5 Plate Bear Hug Squats 5 Primal Pullthrough Weightlifting Find a heavy set of 3, then back off to a heavy set of 10 Front Squat Front Squat Metcon Metcon (AMRAP – Rounds and Reps) 10 AMRAP: 14 Steps Double Kettlebell Front Rack Lunge 53/35 50 Double Unders 50 Situps* 15 Double Russian Kettlebell Swings, 53/35 lbs Rx+: *25 GHD […]
June 20, 2017

Video: Toes To Bars Progression

June 20, 2017

CrossFit – Tues, 20Jun17

CrossFit Tigard PAW – CrossFit Pre-Warmup (before class) Banded Shoulder Flexion ( Bow and Arrow) 2/2 Couch Stretch 2/2 Practice: L-Sits Group Warmup Group: Quick Shoulder Warmup (No Measure) 20 PVC Passthroughs A) Foam Roll T-Spine B) w/Purple Band -15 Sn Grip Behind Neck Press -15 Good Mornings -15 Banded OHS -15 Banded Pullaparts *Split class and have half foam roll while half do banded work if needed. Skills Bar Muscle Ups Skills On Box 1) Jump and Push Shoulders Back —Push the bar away from you and down —Get as high as you can with ‘straight’ arms From Hang* […]
June 17, 2017

CrossFit Tigard Member Spotlight: Collin G.

June 16, 2017

CrossFit – Fri, 16Jun17

CrossFit Tigard PAW – CrossFit Pre-Warmup (before class) Group Warmup PVC Passthroughs 2 Rounds 10 Goblet Squat w/Pause on 10th 10 Goblet Press w/Pause on 10th 10 Goblet Lunge 10 lying leg cross-over 5 Plow to Straddle w/Pause on each Weightlifting Hang Clean & Jerk (15 Mins: 3-3-3-3-3) EMOM Every 1 min for 20 mins, alternating between: O: 30 double Unders (Rx+ 50) E: 10 Deadlifts, 50-60% Max Deadlift (from EMOM) Post-Workout Banded hamstring stretch 2 minutes / side Samson stretch 2 minutes / side Supplementals – Extra Credit Jerk Drop 3-3-3 Reverse Hyper 20-20-20 Banded Plank Hold 3x45sec
June 15, 2017

CrossFit – Thurs, 15Jun17

CrossFit Tigard PAW – CrossFit Warm-up Group: Shoulder Mash – Snow Angels – Pushups (No Measure) Lacross Ball Shoulder Blades 3/3 3 Rounds: 10 PVC passthrough 8 Prone Snow Angels 6 Close Grip Pushups Skills Toes to Bars Progression Progression Demo w/Coach PJ: https://www.youtube.com/watch?v=afKp7PZiBUI On Floor Hollow Arch Body On Bar Strict Knee Lift Kip Shaping Kip w/Knee Raise Toes to Bar Metcon Partner – Row – Toes to Bar – Pullup (Time) W/Partner, 3 rounds for time of: 50 Row Cals 40 Toes-to-bars 30 Strict Pull-ups Goal: 20 mins Cap: 30 break up reps between partner Post-Workout Banded Shoulder […]
June 14, 2017

CrossFit – Weds, 14Jun17

CrossFit Tigard PAW – CrossFit Pre-Warmup (before class) Foam Roll T Spine Banded Hip Flexion — Practice Pistols – Use Band assistance to scale Group Warmup Group: Front Squat Prep 4 w/Dorsi and Wall Squats (No Measure) Test: Deep Air Squat – Banded Ankle Mobility R Ankle x 1 Minute per side* – Re-Test Deep Squat ————- 15 PVC Passthroughs ————- 3 Rounds: 5 SLOW-Perfect Burpees 10 Wall-Facing Squat to Ball 5 Primal Pullthroughs Weightlifting Front Squat (15 mins to find a heavy single) Metcon Metcon (AMRAP – Reps) 4 mins, AMRAP: Front Squat @ 75% max **take from floor […]
June 13, 2017

July 4th Workout and Barbecue for America

Join us on July 4th for a Holiday Workout at CrossFit Tigard followed by a barbecue at Jim and Yelenas Things we love: America Fitness Barbecue Community Slip and Slide Tacky Red White and Blue Outfits We will celebrate THEM ALL on July 4th. Schedule of Events: 10am: All Levels workout at CrossFit Tigard P.A.W. -Beginner’s Welcome -If you wear your best Mer’ka outfit, you just might win a prize! -Visitors welcome, please RSVP in advance and request our online waiver 1:00 till firework time: Barbecue at Jim and Yelena Beans -Food, Games, and Good times with our awesome community […]