WOD

Tigard CrossFit P.A.W. Mon, 28Jan13

Max Effort Shoulder Press -then- For Time: 12-9-6-3 Shoulder-to-Overhead (@Press 1RM) Strict Pull-Ups [Supplementals: Inverted Row, 3x6-12]...

Tigard CrossFit P.A.W. Fri, 25Jan13

For Time: 30 Handstand Pushups 40 Pull-Ups 50 Kettlebell Swings (53/36) 60 Abmat Situps 70 Burpees [Supplementals: Dynamic Effort Bench Press, 3x8@45% + Chains + Purple...

Tigard CrossFit P.A.W. Thurs, 24Jan13

Deficit Deadlift 3-3-3-3-3 *If you missed the 1RM standard Deadlift on 17 December, then you will do a 1 Rep Max deadlift today. [Supplementals: Dynamic Effort Box Squats 8x2 @ 65% + Blue Band +...

Tigard CrossFit P.A.W. Weds, 23Jan13

10 Rounds: 200m Run Rest 1 minute *The first half of class will be dedicated to developing better running technique.  Better running technique reduces wear and tear on joints and saves more energy for more efficient workouts. [Supplementals: Banded Good Morning,...

Tigard CrossFit P.A.W Mon, 21Jan13

Weighted Dip 1 Rep Max -then- For Time: 1-2-3-4-5-6-7-8-9-10 Dumbell Snatch (left) 1-2-3-4-5-6-7-8-9-10 Dumbell Snatch (right) 25 Double Unders Take each rep from the floor.  Use a weight that's heavy, but manageable (~60/40) [Supplementals: Press 65%x5, 75%x5,...

Tigard CrossFit P.A.W. Fri, 18Jan13

Today's Schedule: 530am: CrossFit 9am: CrossFit Noon: CrossFit 4pm-5pm: Open Gym 515pm: Class Cancelled For Community Event 630pm: Class Cancelled For Community Event Workout of the Day: 20 Minutes, As Many Rounds As Possible: 10 Push Ups w/Active Release 15 Situps...

Tigard CrossFit P.A.W. Thurs, 17Jan13

Clean and Jerk 1 Rep Max [Supplementals: Dynamic Effort Deadlift, 6x2 @ 40% + 3xPurple Bands] Coach PJ with an early C&J PR, Ramstein Airbase, 2009

Tigard CrossFit P.A.W. Mon, 14Jan13

Overhead Squat 1 Rep Max -then- 3 Rounds For Time: 10 Overhead Squat (135/95) 15 Bar-Facing Burpees [Supplementals: Dynamic Effort Bench Press, 8x3 @ 45% + Chains; on the minute]...

Tigard CrossFit P.A.W. Fri, 11Jan13

15 Mins As Many Rounds As Possible: 50 Double Unders 8 Handstand Pushups 10 Weighted Ring Rows (45/35) [Supplementals: Rack Carry 3x200m]...

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