WOD

Tigard CrossFit P.A.W. Weds, 10Oct12

"Helen" 3 Rounds For Time Run 400m 21 Kettlebell Swings (53/36) 12 Pullups [Supplementals: Box Jumps, 3,3,3,3,3,3,3; L-Sits: 5 Attempts for Max...

Tigard CrossFit P.A.W. Tues, 9Oct12

"Tabata Your Way" Choose any 4 of the following, and perform a complete Tabata (8 Rounds, 20seconds AMRAP; 10 Seconds Rest) of each: -Tire Flips -Ring Dips -Ball Slams (30/20) -Abmat Situps -Dumbell Squats (2 Dumbells, AHAP) -Burpees [Supplementals: Deadlift Speed...

Tigard CrossFit P.A.W. Mon, 8Oct12

Power Snatch 1RM -Then- 10 Minutes As Many Rounds As Possible: 5 Snatches (135/95) 5 Rope Climbs 30 Double Unders [Supplementals: Bench Press, 75%x5, 85%x3, 95%xAMRAP]...

P.A.W. CrossFit Workout Thurs, 4Oct12

Barbell Good Morning ( Shoulder Stance, Bent Leg) 5-5-3-3-3 *Heavy, but only go down as far and as heavy as you can with a flat back. **If you have not done a 1RM Back Squat within the last 3-4 months, then today you will complete a 1RM Back Squat instead of the good...

Tigard CrossFit P.A.W. Weds 3Oct12

Class will begin with pose running drills and running technique work.  Then: 10 Rounds: Sprint 200m Rest 60 seconds Post your 200m splits [Supplementals: Toes to Bar, 3x20; Muscle Ups, 3x4-8] Why Learn to Pose...

Tigard CrossFit P.A.W. Tues 2Oct12

For Time: 50 Overhead Squats (115/80)* * Complete 10 Bar-Facing Burpees every time a set is broken/bar is dropped. [Supplementals: Suitcase Carry 4x140ft each...

P.A.W. CrossFit Workout Mon, 1Oct12

1 Rep Max Push Jerk -then- For Time: 10-9-8-7-6-5-4-3-2-1 Kettlebell Swing, (70/53) 1-2-3-4-5-6-7-8-9-10 Supine Ring Rows [Supplementals: Clean 10x1 @ heavy but perfect (not maximal) weight] Mark sets a rack jerk P.R. Today we will be push jerking which means the feet...

Tigard CrossFit P.A.W. 28Sep12

For Time: 21-15-9 Front Squat (135/95) Chest To Bar Pull Ups Push Ups w/ Active Release [Supplementals: Deficit Deadlifts, 10x1 @ 75-80%, 3" Deficit, 60 seconds...

Tigard CrossFit P.A.W. Workout Thurs 27Sep12

Complete 5 Rounds: 100ft odd object carry (100/60) 5 Dumbell Snatches Each Arm (70/45) Rest 60 seconds Supplementals: [100 Abmat Situps] *Object should be heavy enough that both hands are needed, ~100/60. Some options at PAW will be heavy dumbells, heavy kettlebells,...

Tigard CrossFit P.A.W. Weds, 26Sep12

Complete A, B and C For Time: A. 15 ShoulderTo-Overheads (135/95) B. 5 Rounds: ---Run 200m ---3 Rope Climbs (Subs: 6 Rope Lowers or 12 Supine Ring Rows) C. 35 Kettlebell Swings (53/36) Your score will be the total time from beginning the first shoulder to overhead...

Tigard CrossFit P.A.W. Tues, 24Sep12

Bench Press: 70%1RMx3, 80%1RMx3, 90%1RMxAMRAP *If you do not know your one rep max, then work up to a 3RM in no more than 15 minutes --THEN-- 15 Minutes, As Many Rounds As Possible: 5 Back Squats (75-80% 1RM) 10 Ring Dips 25 Double...

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