Category: WOD

CrossFit – Mon, 10Dec18

CrossFit Tigard PAW – CrossFit Warm-up PVC 2 Rounds 10 Primal Pullthroughs 10 Snow Angels 10 Plate Ground to Overhead 10 OH Plate Lunge 5 Plate Burpees Coach Choice Drills for Split Jerk Strength Split Jerk 5-3-1-1-1-1-1 *5 moderate *3 moderate-heavy *Is build to heavy *14 minute time limit Split Jerk (Today’s Best Single) Metcon …
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Saturday – 8Dec18

CrossFit Tigard PAW – CrossFit Metcon (AMRAP – Reps) 6 Stations 1 – Wallball (20/14) 2 – Bike 3 – Box Jumps (24/20) 4 – Ball Slams (30/20) 5 – Row 6 – Burpees Do 6 Rounds at SAME station of:30AMRAP/:30 Rest. After completing 6 Rounds, Rotate to Next Station. Record total reps/cals.


CrossFit – Fri, 7Dec18

CrossFit Tigard PAW – CrossFit Warm-up PVC Passthroughs W/Partner Row 1K Strapless, Switch every 100m Then: 2 Rounds: 10 Glute Bridge 10 Lying Leg Crossover 10 Scorpion 10 Goblet Good Morning Strength Deadlift 10 Mins to Build to a Heavy Set of 5. Deadlift Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES …
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CrossFit – 6Dec18

CrossFit Tigard PAW – CrossFit Warm-up PVC Passthroughs Grab Jump Rope and THIN Band 3 Rounds: 7 Banded High Pulls 7 Banded Good Morning 7 Banded Sn Grip Behind Neck Press 7 banded OHS 30 Single Unders or Double Unders W/PVC: 3-5 Pressing Snatch Balance 3-5 Heaving Snatch Balance 3-5 Snatch balance 3-5 Snatch from …
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CrossFit – Weds, 5Dec18

CrossFit Tigard PAW – CrossFit Warm-up COMBO Class with Fundies Today/Tonight Warmup: Coaches Choice -Then- SKILL 10:00 Rope Climb Review Metcon Metcon (Time) FOR TIME 400m Run 30 Burpees to Target* 30 KB Swings (53/36; Rx+ 70/53) 400m Run 10 Rope Climbs** 400m Run 30 KB Swings (53/36; Rx+ 70/53) 30 Burpees to Target* 400m …
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CrossFit – Tues, 4Dec18

CrossFit Tigard PAW – CrossFit Warm-up PVC Passthroughs 6 AMRAP: 20 Jumping Jacks 15 Power Swings 10 Goblet Squats 5 x (1Pushup + 1Burpee) 10sec Samson L/R Coach Choice Drill for Hang Squat Clean Strength 15:00 to Build to a Hang Squat Clean* 1RM *aka hang clean 😉 Hang Clean (todays 1RM) Metcon Metcon (4 …
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