WOD

Tigard CrossFit P.A.W. Thurs, 28Feb13

Goblet Squat 5RM (This will be set up ladder-style.  Start at a moderate weight, do a set of 5, then move up the ladder to the next.  15 minutes to find your max.  No more than 60 sec rest between sets.) -then- "Annie" 50-40-30-20-10 Double Unders ABMAT Situps  ...

Tigard CrossFit P.A.W. Weds, 27Feb13

"Tarnished 25"25 Box Jump (24/20) 25 Jumping Pullups 25 Kettlebell Swings (36/25) 25 Walking Lunges 25 Knees To Elbows 25 Push Press (45/35) 25 Back Extensions 25 Wallball Shots (20/14) 25 Burpees 25 Double Unders This dog HATES...

Tigard CrossFit P.A.W. Tues, 26Feb13

Bench Press 3xAs Many Reps As Possible (135/95); Rest 90sec-3mins -then- 3 Rounds For Time: 200m Run 15 Kettlebell Swings (70/55) 8 Handstand Pushups*Compare to 6/25 [Supplementals: Clean and Jerk 1-1-1-1-1-1-1; Not...

Tigard CrossFit P.A.W. Mon, 25Feb13

Deadlift: 40%1RMx5, 50%1RMx5, 60%1RMx5 * Do not go higher than 120% of best clean -then- 5 Rounds For Time: 5 Mad Russians (45/35) 10 Ring Rows 20 Air...

Tigard CrossFit P.A.W. Fri, 22Feb13

5 Rounds For Time: 5 Front Squat (155/105) 5 Box Jumps (30/24) 25 Abmat Situps *Compare to 13Nov13 [Supplementals: Sled Work] [Supplementals: Ring Dips,...

Tigard CrossFit P.A.W. Weds, 20Feb13

6 Rounds: 400m Run Rest 3 Minutes *write down your split for each 400m The first half of class will be devoted to developing efficient running technique with pose running drills.  ...

Tigard CrossFit P.A.W. Mon, 18Feb13

Snatch Grip Push Press 3-3-3-3-3 -then- 8 Minutes, As Many Rounds As Possible: 5 Pullups 10 Pushups 15 Squats [Dynamic Box Squat 12x2 @ 55% + Band Tension]  ...

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