Category: WOD

CrossFit – Thurs, 18Apr19

CrossFit Happy Valley, CrossFit Tigard PAW – CrossFit Warm-up GROUP: Overhead Squat and Jerk Warmup (No Measure) PVC Passthroughs and Overview 6 Mins: 6 Plate Ground to Overhead 6 Plate OH Lunges 6 Plate Russian Twists (R+L = 1) 6 Prone Snow Angels Strength 16 Mins Overhead Squat 1-1-1-1-1-1-1-1 Overhead Squat (todays best single) Metcon …
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CrossFit – Weds, 17Apr19

CrossFit Happy Valley, CrossFit Tigard PAW – CrossFit Warm-up PVC Passthroughs 2:00 Jump Rope Practice Burpee/Row Prep: Ankle Mobility against Post 90s/side Banded Hamstring Mobility 90s/side 20 Alternating Groiners 10 Primal Pull Throughs 20 Reverse Step Lunges 10 Pushups w/3s Pause at top Metcon Ghost (3 Rounds for reps) 6 rounds of: 1 minute of …
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CrossFit – Tues, 16Apr19

CrossFit Happy Valley, CrossFit Tigard PAW – CrossFit Warm-up PVC and Overview 7 AMRAP: 10 Prone PVC Press :20 Bar Hang 10 Pushups 10 TIGHT Kip Swings on Bar Drill P.O.P. for Press Today’s strength is about finding a repetition maximum rather than a weight maximum. The goal is to choose a weight where you …
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CrossFit – Mon, 15Apr19

CrossFit Happy Valley, CrossFit Tigard PAW – CrossFit Warm-up PVC Passthroughs Row or Bike Reverse Tabata 6 AMRAP: 10 Lunge 10 Glute Bridge 10 Scorpion 10 Goblet Good Morning Strength 18 Mins: Deadlift 3-3-3-3-3 Work up to a heavy triple for the day. If you have time remaining, drop ~15% and do a few backoff …
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Saturday – 13Apr19

CrossFit Happy Valley, CrossFit Tigard PAW – CrossFit Warm-up PVC and Overview AMRAP x 8 MINUTES 100m Run 40 Ft Bear Crawl :20 Bar Hang Metcon High Tide (6 Rounds for reps) EVERY 5:00 FOR 6 SETS: 250/200m Row 15 DB Push Press (40/30) 10 Tall Box Jump Overs (30/24) 5/5 Single Arm Ring Row …
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CrossFIt – Fri, 12Apr19

CrossFit Happy Valley, CrossFit Tigard PAW – CrossFit Warm-up PVC and Overview Banded Pec Stretch 2/2 Banded Pullapart X 30 2 Mins Jump Rope Practice 4 Rounds: 5/5 SA KB Romanian Deadlift 5 Primal Pullthrough + Pushup Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 30 Double Unders 15 Russian KB Swings* …
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