paleofitbox

16536 SE 362nd dr
Sandy, OR 97055
(503) 327---3302
hello@crossfitpfb.com

MEMORIAL WOD, Dec 27th

Memorial WOD Gary Purdham
WARM-UP (12 MIN): 10 Cal Row or Bike Walking Lunges Toe Touches Russian Kicks 10 Lateral Lunges 10 Iron Cross 10 Scorpions 10 HR Push-ups 10 Cal Row or Bike 10 Deep Squats (Holding onto the rack) 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC Pass Arounds 5 Med Ball Deadlifts 5...
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WOD, Dec 27th

front rack, Megan
WARM-UP (8 MIN): 200m Run or Row Toe Touches Russian Kicks 10 Lateral Lunges 10 Iron Cross 10 Scorpions 10 Deep Squats (Holding onto rack) 10 PVC Good Mornings 10 PVC Pass Throughs 5 Med Ball Deadlifts 5 Med Ball Hang Power Cleans 20 Doubles or Singles STRENGTH WORK HATCH SQUAT...
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“Fighter + Survivor” WOD, Dec 26th

survivor james
WARM-UP (10 MIN): 200m Run or Row Toe Touches Russian Kicks 10 Lateral Lunges 10 Deep Squats (Holding onto the rack) 10 Iron Cross 10 Scorpions 10 Prone Snow Angels 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC Pass Arounds 5 High Hang Power Snatch 5 Low Hang Power Snatch WOD...
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MERRY CHRISTMAS, Dec 25th

Merry Griswold Christmas!
The Wolfe Pack would like to wish our CrossFit family a very Merry Christmas! We hope you have wonderful holiday with you family and friend. We are so thankful for all of you! Love from us all xxx
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CHRISTMAS EVE WOD, Dec 24th

chalk angel
WARM-UP (10 MIN): 200m Run or Row Toes Touches Russian Kicks 10 Lateral Lunges 10 Deep Squats (Holding onto rack) 10 Iron Cross 10 Scorpions 10 HR Push-ups 10 Reverse Lunges 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC Windmills 30 Sec Passive Bar Hang WOD PREP (10 MIN): Warm...
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WOD, Dec 23rd

WARM-UP (8 MIN): 200m Run or Row Walking Lunges Toes Touches 10 Deep Squats (Holding onto rack) 10 Iron Cross 10 Scorpions 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC Windmills 5 Light DB Strict Press 5 Light KB Deadlifts 5 Light KB SDHP 20 Double Unders or Singles STRENGTH...
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WOD, Dec 21st

WARM-UP (10 Min): 200m Run or Row Toes Touches Russian Kicks 10 Lateral Lunges 10 Deep Squats (Holding onto rack) 10 Iron Cross 10 Scorpions 10 PVC Pass Throughs 10 PVC Pass Arounds 10 PVC Good Mornings 10 PVC Windmills 30 Sec Child’s Pose WOD PREP (15 MIN): Warm up and set up...
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WOD, Dec 20th

WARM-UP 8 Min: 200m Run or Row Walking Lunges Toes Touches Russian Kicks 10 Deep Squats (Holding onto the rack) 10 Iron Cross 10 Scorpions 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC Pass Arounds 5 Med Ball Deadlifts 5 Med Ball Front Squats 5 Med Ball Power Cleans STRENGTH...
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WOD, Dec 19th

WARM-UP (10 MIN): 10 Cal Row or Bike Toe Touches Russian Kicks 10 Lateral Lunges 10 Low Tuck to Standing Pike Extensions 10 Iron Cross 10 Scorpions 10 Cal Row or Bike 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC Windmills 5 Med Ball Deadlifts 5 Med Ball Power Cleans STRENGTH...
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WOD, Dec 18th

(10 MIN): 200m Run or Row Toe Touches Russian Kicks 10 Lateral Lunges 10 Iron Cross 10 Scorpions 10 HR PUsh-ups 10 Deep Squats (Holding onto rack) 10 Ring Rows 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC Windmills 5 Med Ball Power Cleans 1 MIN Child’s Pose (On your own)...
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