WOD

CrossFit – Mon, 25Jun18

AnnouncementsOrder Shirts/Tanks/Hats: https://goo.gl/forms/pK4hYNn3HMtjvjej1 Order will be open only June 18th-June29thCrossFit Tigard PAW - CrossFitSummer apparel order open through Friday 6/29. Click link in announcements to place order.Warm-upPVC Passthroughs,...

CrossFit – Fri, 22Jun18

AnnouncementsOrder Shirts/Tanks/Hats: https://goo.gl/forms/pK4hYNn3HMtjvjej1 Order will be open only June 18th-June29thCrossFit Tigard PAW - CrossFitorder via link in announcementsorder via link in announcementsWarm-upGroup: Deadlift Prep 4 (No Measure)PVC...

CrossFit – Thurs, 21Jun18

AnnouncementsOrder Shirts/Tanks/Hats: https://goo.gl/forms/pK4hYNn3HMtjvjej1 Order will be open only June 18th-June29thCrossFit Tigard PAW - CrossFitorder via link in announcementsorder via link in announcementsWarm-upcombo class todayGroup: Fundies Wallball Warmup...

CrossFIt – Weds, 20Jun18

AnnouncementsOrder Shirts/Tanks/Hats: https://goo.gl/forms/pK4hYNn3HMtjvjej1 Order will be open only June 18th-June29thCrossFit Tigard PAW - CrossFitWarm-upToday's Warmup will be at a faster pace than todays "workout" Grab PVC ... 5 Mins AMRAP at Warmup Pace, rest as...

CrossFIt – Tues, 19Jun18

AnnouncementsOrder Shirts/Tanks/Hats: https://goo.gl/forms/pK4hYNn3HMtjvjej1 Order will be open only June 18th-June29thCrossFit Tigard PAW - CrossFitorder via link in announcementsWarm-upGroup: Push Press , Power Clean and Push Jerk Prep (No Measure)PVC Passthroughs...

CrossFIt – Mon, 18Jun18

AnnouncementsOrder Shirts/Tanks/Hats: https://goo.gl/forms/pK4hYNn3HMtjvjej1 Order will be open only June 18th-June29thCrossFit Tigard PAW - CrossFitWarm-upPVC Passthroughs and Overview -grab a pair of dumbells- AMRAP 4: 5 DB Front Squats 4 DB Hang Power Cleans 3 Ring...

Saturday – 16Jun18

CrossFit Tigard PAW - CrossFitWarm-up5 mins dynamic stretch, then Double Unders Skill ProgressionMetconRunning Annie (Time)FOR TIME 50-40-30-20-10 Double Unders Sit-ups 400m Run (after each round) *Workout starts with 50 double unders and ends with a 400m...

CrossFit – Fri, 15Jun18

CrossFit Tigard PAW - CrossFitWarm-upAs a class, move and count together to perform the following with a plate ... 40 plate hops (forward) 30 Lunges w/Plate OH 20 Kip Swings on Bar (5 at a time) 10 Pushups (count together as a class) Afterwards, everyone wil peform...

CrossFit – Thurs, 14Jun18

CrossFit Tigard PAW - CrossFitWarm-upPVC passthroughs and Overview Run a Lap 3 Rounds w/THIN Band 15s/15s Samson Stretch 8 Banded Good Morning 6 Banded Snatch Grip Press (behind neck) 4 Banded Overhead Squat Skill: Power Snatch Progression Discuss: Barbell...

Weds – 13Jun18

CrossFit Tigard PAW - CrossFitWarm-upCombo Class Today - Fundies + CF Together Warmup: Coach Choice GameStrength4 SETS 5 Weighted Pull-up Superset with... 5/5 Single Arm KB* Bent Over Row (30X1) -rest 90 seconds between rounds- *Use same KB for rows that you will use...

CrossFit – Tues, 12Jun18

CrossFit Tigard PAW - CrossFitWarm-up2 Mins Jump Rope PVC passthroughs 3 Rounds: 10 KB Goblet Rev Step Lunge 10 KB Goblet Push Press 5 KB Goblet Squats 5 Primal Pullthrough Skill: Drill POP Front SquatStrengthFRONT SQUAT 5 x 2 Heavy (90% of 1RM) --Build up over 4-5...

CrossFit – Mon, 11Jun18

CrossFit Tigard PAW - CrossFitWarm-upPVC Pass Banded Hamstring 2/2 EMOM 6 O: 8-12 KB Good Morning* E: 5/5 Single Arm Ring Rows* *stretch remainder of minute (knee pulls, etc.) Skill: Drill POP for DeadliftStrengthEMOM x 7 MINUTES 3 Heavy TNG Deadlifts (across) take 5...

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