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

WOD, Jan 16th

Warm-Up 8 Min: 200m Run or Row Toe Touches Russian Kicks 10 Lateral Lunges 10 Iron Cross 10 Scorpions 10 Deep Squats (Holding the rack) 20 DU or Singles 5 PVC Pass Throughs 5 PVC Snatch High Pulls 5 PVC Muscle Snatch 5 PVC OHS 5 PVC Low Hang Power Snatch 5 PVC Low Hang Squat...
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WOD, Jan 15th

Warm-Up (10 MIN): 200m Run or Row Toe Touches Walking Lunges Russian Kicks 10 Lateral Lunges 10 Iron Cross 10 Scorpions 10 HR Push-ups 10 Deep Squats (Holding onto rack) 10 PVC Pass Throughs 10 PVC Good Mornings 5 EB Strict Press 5 EB Push Press 5 EB Push Jerk Strength Work 1...
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WOD, Jan 14th

Warm-Up (10 MIN): 10 Cal Row or Bike Walking Lunges Bear Crawls 10 Cal Row or Bike Toe Touches Russian Kicks 10 Deep Squats (Holding onto rack) 10 Iron Cross 10 Scorpions 10 Low Tuck to Standing Pike Extensions 10 PVC Pass Throughs 10 PVC Good Mornings 5 Med Ball Deadlifts 5...
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WOD, Jan 13th

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 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC Pass Arounds 5 EB Hang Power Clean 5 EB Strict Press 5 EB Thrusters Strength...
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WOD, Jan 11th

Warm-Up (10 MIN): 10 Cal Row or Bike Walking Lunges Toe Touches Russian Kicks 10 Lateral Lunges 10 Iron Cross 10 Scorpions 10 Deep Squats (Holding onto the rack) 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC Pass Arounds 5 Empty Barbell Power Clean 5 Empty Barbell Strict Press...
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WOD, Jan 10th

Warm-Up (8 MIN): 200m Run or Row Walking Lunges Toe Touches Russian Kicks 10 Lateral Lunges 10 Iron Cross 10 Scorpions 10 HR Push-ups 10 Deep Squats (Holding onto rack) 10 PVC Good Mornings 10 PVC Pass Throughs 20 Doubles or Singles Strength Work HATCH SQUAT – WEEK 9 DAY 2...
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WOD, Jan 9th

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 Ring Rows 10 PVC Pass Throughs 10 PVC Good Mornings 10 Windmills 6 Light DB Alt. Hang Clean 6 Light DB Strict Press Strength Work...
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WOD, Jan 8th

Warm-Up (10 Min:) 200m Run or Row Walking Lunges Toe Touches Russian Kicks Bear Crawls 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 Front Squats 5 Med Ball Push Press Strength Work Complex...
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WOD, Jan 7th

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 HR Push-ups 10 Reverse Lunges 5 Med Ball Deadlifts 5 Wall Balls 5 Light DB Snatch – Right Arm 5 Light DB Snatch – Left Arm...
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WOD, Jan 6th

Austin Overhead Squat
WARM UP (8 MIN): 200m Run or Row Walking Lunges Toes Touches Russian Kicks 10 Deep Squats (Holding onto rack) 10 Iron Cross 10 Scorpions 10 PVC Pass Throughs 10 PVC Good Mornings 10 PVC OHS 5 Light KB Deadlifts 5 Light KB SDHP 5 Russian KB Swings STRENGTH WORK HATCH SQUAT –...
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