WOD

CrossFit – Thurs, 18Apr19

CrossFit Happy Valley, CrossFit Tigard PAW - CrossFitWarm-upGROUP: 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 AngelsStrength16 Mins...

CrossFit – Weds, 17Apr19

CrossFit Happy Valley, CrossFit Tigard PAW - CrossFitWarm-upPVC 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...

CrossFit – Tues, 16Apr19

CrossFit Happy Valley, CrossFit Tigard PAW - CrossFitWarm-upPVC 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...

CrossFit – Mon, 15Apr19

CrossFit Happy Valley, CrossFit Tigard PAW - CrossFitWarm-upPVC Passthroughs Row or Bike Reverse Tabata 6 AMRAP: 10 Lunge 10 Glute Bridge 10 Scorpion 10 Goblet Good MorningStrength18 Mins: Deadlift 3-3-3-3-3 Work up to a heavy triple for the day. If you have time...

Saturday – 13Apr19

CrossFit Happy Valley, CrossFit Tigard PAW - CrossFitWarm-upPVC and Overview AMRAP x 8 MINUTES 100m Run 40 Ft Bear Crawl :20 Bar HangMetconHigh 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...

CrossFIt – Fri, 12Apr19

CrossFit Happy Valley, CrossFit Tigard PAW - CrossFitWarm-upPVC 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 + PushupMetconMetcon (AMRAP - Rounds and Reps)AMRAP x 15...

CrossFit – Thurs, 11Apr19

CrossFit Happy Valley, CrossFit Tigard PAW - CrossFitWarm-upPVC and Overview EMOM 6 O: 5 Up-Downs + MAX Air Squats E: 5-7 Push-ups + MAX Ring Rows **Have athletes grab barbells and take them through 5 reps of each on coaches call: High Hang Muscle Cleans Strict Press...

CrossFit – Weds, 10Apr19

CrossFit Happy Valley, CrossFit Tigard PAW - CrossFitWarm-upPVC and Overview. Brief warmup movements today before starting the 12 minute clock … "Warmup" 4 Rounds (12 mins CAP) 200m Run 15 Plate G2OH 100ft Gun Walk 5 Burpee to Plate *This is a warmup, but also part of...

CrossFit – Tues, 9Apr19

CrossFit Happy Valley, CrossFit Tigard PAW - CrossFitWarm-upPVC Passthroughs and Overview **Grab light kettlebell** 6 Mins AMRAP 7 Power Swings 7 Goblet Lunge 7 Pushups 7 Goblet SquatsStrengthBack Squat 5 Mins for Warmup Sets Then ... E2MOM 1: 60% x 5 2: 70% x 5 3:...

CrossFit – Mon, 8Apr19

CrossFit Happy Valley, CrossFit Tigard PAW - CrossFitWarm-upPVC Passthroughs and Overview KB Posterior Shoulder Capsule Mobility 90s/90s https://youtu.be/42uxFt0EAdU?t=50 6 Min AMRAP*: 5 Ring Row 10 Perfect Pushups w/3s Pause at Top 15 AbMat Situps Primer: Have Class...

Saturday – 6Apr19

CrossFit Happy Valley, CrossFit Tigard PAW - CrossFitWarm-upCoach ChoiceMetconMy Favorite Color is Ham (Time)W/Partner For Time: 4 Rope Climb 50 Box Jump 4 Rope Climb 75 Pushup 4 Rope Climb 100 Wallball 4 Rope Climb 75 Pushup 4 Rope Climb 50 Box Jump 4 Rope Climb *30...

CrossFit – Fri, 5Apr19

CrossFit Happy Valley, CrossFit Tigard PAW - CrossFitWarm-upPVC and Overview **Grab a light-moderate KB** AMRAP x 8 5/5 Single Arm Front Rack Squats 3/3 Single Arm Shoulder Press 5/5 Single Leg RDL 10 Scorpions 200m RunStrength10:00 to Establish Deadlift 5RM -rest...

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