WOD

Class 4

CrossFit Tigard PAW - Kids1. Introductions! 2. Warm Up Game: Cha Cha Slide 3. General Warm Up: Agility Ladder – Bunny hops Jump forward 2, then back 1 Right foot only Left foot only High knees (two feet per square) Lateral steps (two feet per square) right, then left....

CrossFIt – Weds, 13Mar19

CrossFit Happy Valley, CrossFit Tigard PAW - CrossFitWarm-upPVC Passthroughs Bike or Row, 6 Rounds: 20s Fast/20s Slow —— Then, 6 Mins: 5 Inchworm to Pushup 10 Mountain Climbers Scorpions 10 Prone PVC Press ——————— Skills: Lvl 1 Push Jerk Progression W/Coach: 1. Hands...

CrossFit – Tues, 12Mar19

CrossFit Happy Valley, CrossFit Tigard PAW - CrossFitWarm-upPVC Passthroughs *Grab light/medium dumbells* 7 Mins 5 Dumbell Front Squats 5 DB Push Press 5 Burpees 100m Run *Start SLOW and speed up each roundStrengthOn the 2 Min, 8 Rounds: 2 Front Squat Build sets 1-5,...

CrossFIt – 11Mar19

CrossFit Happy Valley, CrossFit Tigard PAW - CrossFitWarm-upPVC Passthroughs Bike, Row, or Jump Rope -- 2 Mins 5 AMRAP: 5 Pushup to Down Dog 10 Power Swings :15 Pullup Bar Hang (alternate every other round with ring support) Drills: Focusing on a Solid Catch Today...

Class 3

CrossFit Tigard PAW - Kids1. Introductions! - Anyone new? Name and Favorite food! 2. Warm Up Game: Sit-up Circle Catch – Kids sit around the trainer in a half circle, with an ab-mat behind them. When the trainer throws the dodgeball to them they must perform a sit up...

Saturday, 9Mar19

CrossFit Happy Valley, CrossFit Tigard PAW - CrossFitWarm-upPVC passthroughs 3 Rounds All the Way Through* :30 Bike :10 Rest/Rotate :30 Power Swings :10 Rest/Rotate :30 Ring Row :10 Rest/Rotate :30 Down dog to Pushup :10 Rest/Rotate Divide class into 4 groups, and...

CrossFIt – Fri, 8Mar19

CrossFit Happy Valley, CrossFit Tigard PAW - CrossFitWarm-upPVC Passthroughs and Overview Jump on a rower or Bike and do a reverse tabata. 8 Rounds: 10 Sec fast (increasing speed) 20 sec active rest pace 20 Alternating Groiners (Full lunge mountain climber with pause)...

CrossFit – Thurs, 7Mar19

CrossFit Tigard PAW - CrossFitWarm-upCoaches Choice WarmupMetconMetcon (AMRAP - Reps)6 Rounds 1 Min - AMRAP Bike Cals :30 rest 1 Min - AMRAP - 6 Dumbell Power Clean + 6 Dumbell Reverse Step Lunge (40/30; Rx+ 50/35)* :30 rest 1 Min - Your Choice Skill* :30 rest Score:...

CrossFit – Weds, 6Mar19

CrossFit Tigard PAW - CrossFitWarm-upPVC passthroughs EMOM 6: 1 - Bike or Row or Jump Rope 2 - AMRAP - 6 Banded GM and 6 Banded Behind-Neck Press 5 PVC Snatch w/Pause at Each Position: Shins Knees Power Scarecrow Catch - 1/4 Squat Full Squat Grab a barbell to share...

Class 2

CrossFit Tigard PAW - Kids1. Introductions! - Name and favorite color 2. Warm Up Game: Builders and Destroyers 3. General Warm Up: TABATA: Review 1. Ball Squats 2. Ball Taps with feet 3. OH ball hold 4. Mad Russians with NO weight 4. Skill: Box Jumps - Start with...

CrossFit – Tues, 5Mar19

CrossFit Tigard PAW - CrossFitWarm-upPVC Passes ———— 7 Mins: 10 Mountain Climbers :15 Ring Support (keep feet on ground if needed) 10 Marching Glute Bridge :15 Bar Hang (keep feet on ground if needed) 10 Down Dog Shoulder TapsSkillsSkill: 10 Mins on HSPU...

Class 1

CrossFit Tigard PAW - Kids1. Introductions 2. Tour 3. Rules/ Routines - Where to put their belongings, etc. 4. General Warm Up: Musical Med Balls! -- If out, perform 30s wall sit then cheer on friends! 5. Special Warm Up: :30s Mountain Climbers :30s Jumping Jacks :30s...

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