WOD

CrossFit – Fri, 23Aug19

CrossFit Happy Valley, CrossFit Tigard PAW - CrossFitWarm-upPVC Passthroughs **Grab a light-medium dumbell 2-3 Rounds: Run 200m :30 Down Dog 5 Single Dumbell Deadlift - Left 5 Single Dumbell High Pull - Left 5 Single Dumbell Push Jerk - Left 5 Single Dumbell Deadlift...

CrossFit – Thurs, 22Aug19

CrossFit Happy Valley, CrossFit Tigard PAW - CrossFitWarm-upPVC Passthroughs 10 Mins Agility Ladder Drills Brief WOD and SetupMetconTaylor Swift (Time)Teams of 2: 150 Cal Bike 800m KB Farmer’s Walk (70/53) 150 Cal Row 35:00 Cap 1 partner works at a time, all reps are...

CrossFit – Weds, 21Aug19

CrossFit Happy Valley, CrossFit Tigard PAW - CrossFitWarm-upPVC Passthroughs 1:00 Down Dog ------ 7 Minutes 8 Banded Behind-the-Neck Press 10 Banded GM :10 Active bar Hang :10 Kip Swings 100m Run ------ 1:00 Down DogSkillsGrab PVC for Deadlift P.O.P. Then go over...

CrossFit – Tues, 20Aug19

CrossFit Happy Valley, CrossFit Tigard PAW - CrossFitWarm-upPVC passthroughs 7 Minutes 6 Alt Groiners 15 KB Power Swings 5 KB Goblet Squat w/Pause :15 Max Effort Double Unders ----- PVC Front Rack Stretch :30/:30 Primers: Drill Front Squat Positions and Quick Hang...

CrossFit – Mon, 19Aug19

CrossFit Happy Valley, CrossFit Tigard PAW - CrossFitWarm-upPVC Passthroughs :30 Samson L :30 Samson R 6 Minutes 1-2-3-4-5-6-7 ... Pushup Pull Through Prone PVC Press Glute Bridge Drills: Brief Primer for Push PressStrengthPush Press 7x1 @ 85-90% On 7th set, do AMRAP...

Saturday – 17Aug19

CrossFit Happy Valley, CrossFit Tigard PAW - CrossFitWarm-upCoaches Choice WarmupMetconMetcon (Time)FOR TIME 800m Run 40 Pull-ups 40 Walking Lunges 800m Run 40 Toe 2 Bar 40 Walking Lunges 400m Run 20 Pull-ups 20 Walking Lunges 400m Run 20 Toe 2 Bar 20 Walking Lunges...

CrossFit – Fri, 16Aug19

CrossFit Happy Valley, CrossFit Tigard PAW - CrossFitWarm-upPVC Passthroughs **Grab a thin band** 8 Minutes :20 Jump Rope 10 Groiners 5 Stationary Inchworms (walk hands out and back) 5 Banded Behind the Neck Press 5 banded OH Squat Into Teaching for the...

CrossFit – Thurs, 15Aug19

CrossFit Happy Valley, CrossFit Tigard PAW - CrossFitWarm-upPVC Passthroughs 8 Mins: 100m Run 10 Alt Groiners 10 Dead Bugs (RD 2 progress to Straight Leg)* :30 Down Dog Hold *Dead bugs: https://www.youtube.com/watch?v=g_BYB0R-4WsMetconMetcon (AMRAP - Reps)EMOM x 24...

CrossFit – Weds, 14Aug19

CrossFit Happy Valley, CrossFit Tigard PAW - CrossFitWarm-upPVC Passthroughs General Warmup 3 ROUNDS 20 Jumping Jacks 10 knee Pulls 10 Sit-ups (no abmat) 20 Mountain Climbers (R+L=2) 10 Arm Crosses 10 Tuck-Jumps Extended Warmup EMOM x 6 MINUTES MIN 1 - Bike 12/9 Cals...

CrossFit – Tues, 13Aug19

CrossFit Happy Valley, CrossFit Tigard PAW - CrossFitWarm-upPVC Passthroughs Grab a partner, row 1K, switching every 250m *each partner will row twice *partner who is not rowing should stretch -then- Grab a wallball 2-3 Rounds: :15 Plank 10 Pushups 10 Snow Angels 5...

CrossFit – Mon, 12Aug19

CrossFit Happy Valley, CrossFit Tigard PAW - CrossFitWarm-upPVC Passthroughs 3 Rounds: 100m Run 10 Power Swings 5 Goblet Squats w/Pause 5 Prone PVC Press Drill Back Squat positions and discuss workup strategy for the day.StrengthBack Squat A) 3RM Back Squat B) 3x3 @...

CrossFit – Sat, 10Aug19

CrossFit Happy Valley, CrossFit Tigard PAW - CrossFitWarm-upCoaches Choice WarmupMetconDay Date to Ikea (AMRAP - Rounds and Reps)W/Partner 30 Mins AMRAP 100 Double Unders 40 Burpee-Over-Bar 20 Thrusters (115/75; Rx+ 135/95) 400m Run Split up the reps for movements any...

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