WOD

Saturday – 21Apr18

CrossFit Tigard PAW - CrossFitWarm-upRun a Lap 5 AMRAP 7 Plate Ground to Overhead (25/15) 5 Burpees to Plate 3 Primal PullthroughMetconMetcon (AMRAP - Rounds and Reps)35 Mins AMRAP, W/Partner: Run a Lap 16 G2O (95/65) Alternate COMPLETE roundsSupplementals (Extra...

CrossFit – Thurs, 19Apr18

CrossFit Tigard PAW - CrossFitPre-Warmup (before class)Foam Roll T-Spine and Hip Adductors Couch Stretch banded Ankle MobilityGroup WarmupPVC passthroughs Band over Shoulder Front Rack Mobility 2/2 7 AMRAP: 5 Pushups to Primal Pullthrough 10 Single Arm KB front squat...

CrossFit – Fri, 20Apr18

CrossFit Tigard PAW - CrossFitPre-Warmup (before class)Post calve stretch / dorsi mobility Banded 3-position shoulder ---- Reverse Hyper 3x15Group WarmupPVC Passthroughs 6 AMRAP: 10 Cal Bike or Row 6 Sit to Stand (literally just sit down and then stand back up; try to...

Fundies – Fri, 20Apr18

CrossFit Tigard PAW - FIT FundamentalsWarm-upCoaches Choice Hip Mobility 3 Rounds: 10 Lunge 10 Primal Pullthrough 10 Snow Angels Skill: Dumbell thruster - go over POP for squat and push press, then combining for thrusterWeightliftingMetcon (Weight)EMOM 8: 8 Dumbell...

CrossFit – Weds, 18Apr18

CrossFit Tigard PAW - CrossFitPre-Warmup (before class)3 position banded shoulder stretch banded hamstrings Plyos: work up to 3 rep, max heightGroup Warmup:30 jumping jacks :30 air squat (quality over reps) :30 mountain climbers' :30 Toe touch to arms overhead...

Fundies – Tues, 17Apr18

CrossFit Tigard PAW - FIT FundamentalsWarm-upPVC passthroughs 8 AMRAP Walking Lunge Wall-to-Wall 10 Burpees 10 Ring Rows Skill: Front SquatWeightliftingE2MOM, 5 Sets 3 Front Squats (building)Front Squat (Best 3 for day)MetconMetcon (2 Rounds for reps)2 Rounds: 6 Min...

CrossFit – Tues, 17Apr18

CrossFit Tigard PAW - CrossFitPre-Warmup (before class)Foam Roll T-Spine Banded Front Rack (band over shoulder) Activation - Lats: banded straight arm pressdownGroup WarmupGroup: Power Clean and Jerk Prep (No Measure)Banded Super Couch Stretch 90/90 3 Rounds: 10...

CrossFit – Mon, 16Apr18

CrossFit Tigard PAW - CrossFitPre-Warmup (before class)Banded Hip Flexion Banded Ankles Banded Shoulder (bow and arrow)Group WarmupGroup: Back Squat (No Measure)Banded Pole Squat Mobility x 2 mins ------------- 40 Jumping Jacks 20 Knee Pulls 10 Hip Circles (5...

Fundies – Mon, 16Apr18

CrossFit Tigard PAW - FIT FundamentalsWarm-upPVC Passthroughs 6 Rounds 150m Run 10 Hand Release Push-ups 10 Ring Rows CORE 5 Sets :30 L-sit Hold -Rest :30- :30 Flutter Kicks -Rest :60Metconskills: go over movements for today's metconMetcon (Time)For time (with a...

Saturday – 14Apr18

CrossFit Tigard PAW - CrossFitMetconMetcon (AMRAP - Reps)Fight Gone Bad Style, Teams of 2 3 Rounds: 2 Minute Stations for Max Reps: Wall Ball (20/14) Calorie Bike Kettlebell SDHP (70/44) Dumbell Shoulder to OH (40/30) Box Jump (24/20) -2:00...

CrossFit – Fri, 13Apr18

CrossFit Tigard PAW - CrossFitPre-Warmup (before class)Foam roll calves, IT bands, and Glutes Box Jumps: Work up in height, sets of 3Group WarmupRunning warmup 100m job, rest :15 200m Jog, rest :15 400m Jog, rest 1:00 200m RUN, rest :15 100m RUN Line Drills Knee...

CrossFit – Weds, 11Apr18

CrossFit Tigard PAW - CrossFitPre-Warmup (before class)Couch Stretch, Roll What's Tight, Then practice a skillGroup WarmupConditioning workout today to practice rope climbs and get a good sweat going without touching a barbell. AMRAP 7 5 Slam Ball Deadlift 5 Slam Ball...

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