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

HERO WOD, JUNE 2nd

Warm-Up (6 MIN): 200m Run / Row or 20 Down + Backs 20 Toe Touches 20 Arm Circles (10 Forward / 10 Back) 10 Glute Squeezes (Stand in place and squeeze your glutes tight) 10 Iron Cross 10 Scorpions 10 HR Push-ups 10 PVC Pass Throughs 10 PVC Good Mornings Strength Work (18 MIN):...
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WOD, June 1st

Warm-Up (8 MIN): 500m Row or 20 Down+Backs + 40 Jacks + 10 Burpees) 20 PVC or No PVC Trunk Rotations 20 Toe Touches 20 Arm Circles (10 Forward / 10 Back) 10 Lateral Lunges 10 Iron Cross 10 Scorpions 10 Deadbugs 5 Cat / Cow 5 Russian Baby Makers 5 Empty Barbell Thrusters Strength...
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WOD, MAY 30th

Warm-Up (15 MIN): 200m Run or Row or 20 Down / Backs or 40 Jumping Jacks 10 Toe Touches 20 Arm Circles (10 Forward / 10 Back) 10 Russian Kicks 10 Bear Hugs 10 Iron Cross 10 Scorpions 10 HR Push-ups 10 Thread the Needle (5 Right / 5 Left) 5 Russian Baby Makers 5 Wall Balls...
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WOD, MAY 29th

Warm-Up (15 MIN): 200m Run or Row or 20 Down / Backs or 40 Jumping Jacks 20 Toe Touches 20 Arm Circles (10 Forward / 10 Back) 10 Russian Kicks 10 Bear Hugs 10 Iron Cross 10 Scorpions 10 Thread the Needle (5 Right / 5 Left) 5 Russian Baby Makers 5 Empty Barbell or DB Hang Power...
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WOD, MAY 28th

Warm-Up (8 MIN) 400m Run or Row or (20 Down + Backs and 20 Jumping Jacks) 10 Toe Touches 10 Arm Circles (10 Forward / 10 Back) 10 Standing High Knees 10 Bear Hugs 10 Iron Cross 10 Scorpions 10 Lateral Lunges 10 Trunk Rotations 10 Reverse Lunges 5 Inchworms + Push-up 5 Empty...
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WOD, May 27th

Warm-Up (8 MIN): 200m Run, Row or 20 Down + Backs 20 Toe Touches 20 Arm Circles (10 Forward / 10 Back) 10 Forward or Reverse Lunges 10 PVC Pass Throughs or Banded Pass Through 10 Iron Cross 10 Scorpions 10 Cat/Cow 5 Inchworms + Push-up 5 Empty Barbell Hang Power Clean or Light DB...
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WOD, May 26th

Warm-Up (10 MIN): 200m Row, 30 DU, Singles, or Jacks 20 Toe Touches 20 Arm Circles (10 Forward / 10 Back) 20 Russian Kicks 10 Bear Hugs 10 Lateral Lunges 10 Banded Pull Aparts 10 Iron Cross 10 Scorpions 10 Thread the Needle (5 – Right / 5 – Left) 5 Russian Baby Makers...
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HOME WOD, MAY 23rd

Warm-Up 20 DU, Singles, Jumping Jacks 20 Toe Touches 20 Shoulder Circles (10 Forward / 10 Back) 20 Hip Circles (10 Right / 10 Left) 20 Arm Circles (10 Forward / 10 Back) 10 Lateral Lunges 10 Iron Cross 10 Scorpions 6 Alt. Hang Snatch (No Equipment – 3 Right / 3 Left 6...
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HOME WOD, MAY 22nd

Warm-Up 10 Down + Backs 20 Toe Touches 20 Arm Circles (10 Forward / 10 Back) 20 Russian Kicks 20 Trunk Rotations 10 Hip Circles (5 Right / 5 Left) 10 Line Hops 10 Bear Hugs 10 Lateral Lunges 10 Banded Pull Aparts 10 Iron Cross 10 Scorpions 10 Thread the Needle (5 Right / 5 Left)...
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HOME WOD, MAY 21st

Warm-Up 20 DU, Singles, or Jumping Jacks 20 Toe Touches 20 Arm Circles (10 Forward / 10 Back) 20 Standing Glute Squeezes (Stand in place and squeeze glutes) 20 Trunk Rotations 10 Lateral Lunges 10 Bear Hugs 10 Iron Cross 10 Scorpions 10 Deadbugs 5 Squats 5 Inchworms + Push-up...
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