WOD
CrossFit – Mon, 10Dec18
CrossFit Tigard PAW - CrossFitWarm-upPVC 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 JerkStrengthSplit Jerk 5-3-1-1-1-1-1 *5 moderate *3 moderate-heavy *Is build to heavy...
Saturday – 8Dec18
CrossFit Tigard PAW - CrossFitMetcon (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...
CrossFit – Fri, 7Dec18
CrossFit Tigard PAW - CrossFitWarm-upPVC Passthroughs W/Partner Row 1K Strapless, Switch every 100m Then: 2 Rounds: 10 Glute Bridge 10 Lying Leg Crossover 10 Scorpion 10 Goblet Good MorningStrengthDeadlift 10 Mins to Build to a Heavy Set of 5.DeadliftMetconMetcon...
CrossFit – 6Dec18
CrossFit Tigard PAW - CrossFitWarm-upPVC 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...
CrossFit – Weds, 5Dec18
CrossFit Tigard PAW - CrossFitWarm-upCOMBO Class with Fundies Today/Tonight Warmup: Coaches Choice -Then- SKILL 10:00 Rope Climb ReviewMetconMetcon (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...
CrossFit – Tues, 4Dec18
CrossFit Tigard PAW - CrossFitWarm-upPVC 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 CleanStrength15:00 to Build to a Hang Squat Clean* 1RM *aka hang clean ;)Hang...
CrossFit – Mon, 3Dec18
CrossFit Tigard PAW - CrossFitWarm-upPVC passthroughs AMRAP x 8 MINUTES 30 Single Unders 5 Scap Pull-ups 3 Strict Pull-ups 5 Stationary Inchworm (move hands) w/2 Pushup Each 10 Glute Bridges Skills: Drills for Push Press and Split JerkStrengthOn the 1:30, for 7...
Saturday – 1Dec18
CrossFit Tigard PAW - CrossFitMetconMetcon (Time)PARTNER WORKOUT 2 ROUNDS FOR TIME 1 Mile Run* 100 Wall Balls (20/14) 100 Burpees *Partners alternate 400m at a time on run. Reps of Wall Ball and Burpees can be split in any manner, one works while one...
CrossFit – Fri, 30Nov18
CrossFit Tigard PAW - CrossFitWarm-upGroup: Bench Prep 2 (No Measure)Lying Kettlebell Posterior Shoulder Capsule Mobility 90sec/90sec https://www.youtube.com/watch?v=KquC1yhrPwg (band optional) -------------------------------- 2 Rounds: 10 Ring Pushups 10 Lunges 10...
CrossFit – Thurs, 29Nov18
CrossFit Tigard PAW - CrossFitWarm-up3-4 Rounds (10 mins MAX) 30 Double Unders 6/6 SA DB Bent Over Row 5 Stationary Inchworms (move hands) with 2 Push-ups each 10 Straight Leg Sit-ups 6/6 Single Arm DB Strict Press From here grab out barbells and have athletes perform...
CrossFit – Weds, 28Nov18
CrossFit Tigard PAW - CrossFitWarm-upPVC PASSTHROUGHS 2-3 Rounds (10 mins CAP) 5/5 Windmills w/ light DB 5 Goblet Good Morning w/DB 5 Goblet Squats w/Dumbell 40’ SA DB OH Walk - Right 40’ SA DB OH Walk - Left ************* Drill OHS With PVC and Discuss Setup, Taking...
CrossFit – Tues, 27Nov18
CrossFit Tigard PAW - CrossFitWarm-upPVC Passthroughs Calve/Dorsi Mobility --Toe on Post, Heel on Ground-- Each Leg: 60s Straight Leg & 60s Bent Knee EMOM x 9:00 (Rotating) Min 1 - Row Min 2 - Reverse Lunge Min 3 - Free Choice Stretch (Knee Pulls, Samson, Etc.) WOD...
