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

WOD, Jan 27th

Warm-Up (10 MIN): 200m Run or Row Walking Lunges Toe Touches Russian Kicks 10 Deep Squats (Holding onto rack) 10 Iron Cross 10 Scorpions 5 Med Ball Deadlifts 5 Med Ball Cleans 10 Thread The Needle Rotations (5 Right / 5 Left) 10 Blackburn-Updog Flow 10 Banded Pass Through + Press...
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WOD, Jan 27th

Warm-Up 8 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 PVC Pass Throughs 10 PVC Good Mornings 10 PVC Pass Arounds 10 PVC Lat Pull Downs 10 Supinated Banded Chin-up 20 DU or Singles Strength...
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WOD, Jan 25th

Warm-Up (10 MIN): 10 Cal Row or Bike Walking Lunges Toe Touches Russian Kicks 10 Lateral Lunges 10 Iron Cross 10 Scorpions 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 PVC Muscle Snatch 5 PVC Low Hang...
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WOD, Jan 24th

Warm-Up (8 MIN): 200m Run or Row Toe Touches Russian Kicks 10 Deep Squats (Holding onto rack) 10 Lateral Lunges 10 Iron Cross 10 Scorpions 10 HR Push-ups 10 PVC Good Mornings 10 PVC Pass Throughs 5 Light GTOH Strength Work HATCH SQUAT – WEEK 11 DAY 2 (35 MIN): Back Squats 1...
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BIRTHDAY WOD, Jan 23rd

Coach Dan Davis surfing
Warm-Up (8 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 Ring Rows 5 PVC Pass Throughs 5 PVC Low Hang Power Snatch 5 PVC OHS 5 Wall Balls Strength Work Power Snatch + OHS AND Clean + Jerk (20...
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WOD, Jan 22nd

Warm-Up (10 Min:) 200m Run or Row Walking Lunges Toe Touches Russian Kicks 10 Iron Cross 10 Scorpions 10 Deep Squats (Holding onto rack) 10 PVC Good Mornings 10 PVC Pass Throughs 5 Light Russian KB Swings 20 DU or Singles 1 MIN Child’s Pose Core Work TABATA (16 MIN): 8 Rds of...
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WOD, Jan 21st

Warm-Up (10 MIN): 200m Run or Row Toe Touches Russian Kicks 10 Lateral Lunges 10 Deep Squats (Holding onto rack) 10 Iron Cross 10 Scorpions 10 Lateral Lunges 5 Med Ball Deadlifts 5 Med Ball Front Squats 5 EB Hang Power Clean 5 EB Front Squats 5 EB Push Press Strength Work STRICT...
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BIRTHDAY WOD, Jan 20th

Warm-Up (8 MIN): 200m Run or Row Toe Touches Russian Kicks 10 Forward or Reverse Lunges 10 Deep Squats (Holding onto rack) 10 Iron Cross 10 Scorpions 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC Windmills 10 Ring Rows 1 MIN Seated Straddle Stretch Strength Work HATCH SQUAT...
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WOD, Jan 17th

Warm-Up (10 Min): 200m Run or Row Toe Touches Russian Kicks 10 Lateral Lunges 10 Iron Cross 10 Scorpions 10 HR Push-ups 10 PVC Pass Throughs 10 PVC Pass Arounds 10 PVC Good Mornings 10 PVC Windmills 6 Light Alt DB Hang Snatch WOD PREP (10 MIN): Set up and warm up for the WOD WOD...
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WOD, Jan 17th

Warm-Up (8 Min): 200m Run or Row Toe Touches Russian Kicks 10 Deep Squats (Holding onto rack) 10 Lateral Lunges 10 Iron Cross 10 Scorpions 10 PVC Pass Throughs 10 PVC Good Mornings 5 Med Ball Deadlifts 5 Med Ball Front Squats 5 Wall Balls 5 EB Hang Power Clean Strength Work HATCH...
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