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

Workout Of the Day

WOD, June 19th

WARM-UP
8 Min:
40 DU / 80 Singles
10 Iron Cross
10 Scorpions
Toe Touches
Russian Kicks
Walking High Knees
10 HR Push-ups
10 Banded Pull Aparts
5 Ring Rows
5 Inch Worms
5 Burpees

STRENGTH WORK
Strict Press (20 MIN):
1 set x 5 @ EB
1 set x 5 @ 50%
1 set x 5 @ 55%
5 set x 5 @ 60%
(Rest between sets)

WOD
190618
5 MIN AMRAP:
10/8 Calorie Row or Bike
10 Wall Balls, #20/14
REST 3 MIN
5 MIN AMRAP:
10 Ring Rows
10 Overhead Reverse Lunges w/ Plate, #45/25
REST 3 MIN
5 MIN AMRAP:
10 KB Swings, #53/35
10 Box Jump Overs, 24/20
(Depending on class size, athletes may be split into groups and start on different AMRAPS)

EXTRA
Accessory Work
“GUTS”
8 MIN Alternating Tabata
20 Sec Love Taps
10 Sec REST
20 Sec Weighted Sit Up
10 Sec REST

(Love Taps: Sit on the ground with straight legs. You will lift both legs (fighting to keep them straight) up and over a KB or DB. Control the legs and just tap the heels on one side and then the other. You will use 5-20# for the weighted sit ups. You will touch the plate behind your head, sit up and press it over head to lock out.

Mobility
1 MIN: Pigeon Pose
2 MIN: Legs Up The Wall

WOD, June 18th

WARM-UP
8 Min:
200m Run
Toe Touches
Walking High Knees
Russian Kicks
Cha-Cha-Cha (Hamstring Stretch)
10 Banded Pull Aparts
10 Ring Rows
10 Iron Cross
10 Scorpions

FUNDAMENTALS
Barbell Clean Progression
Burpees
Ring Rows

STRENGTH WORK
Clean + Jerk w/ a 3 Sec Pause (18 Min):
1 set x 5 @ EB
3 set x 1 @ 55%
5 set x 1 @ 60%
8 set x 1 @ 65%
Athletes need to pause for 3 seconds in the jerk catch position before standing to full extension to complete the lift

WOD
190617
For Time:
800m Run
12 Hang Power Cleans, #135/95
8 Burpee Hop Hops
4 BMU / 8 C2B / 12 Pull-ups
400m Run
9 Hang Squat Cleans, #135/95
6 Burpee Hop Hops
3 BMU / 6 C2B / 9 Pull-ups
200m Run
6 Clusters, #135/95
4 Burpee Hop Hops
2 BMU / 4 C2B / 8 Pull-ups
(24 Min Time Cap)

EXTRA
Accessory Work
5 Minute Active Recovery
Light Row, Bike, Jog, or Walk
Then:

Mobility Work
2 Rounds of:
10: Active Knee Extension Hamstring Stretch (R/L)
10: Open Chain Hip Circles (R/L)
10: Diagonal Stretch (R/L)

WOD, June 17

WARM-UP
8 Min:
400m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
10 Deep Squats (Holding onto rack)
10 HR Push-ups
10 Iron Cross
10 Scorpions
5 Inch Worms

STRENGTH WORK
Back Squats AND Front Squats (30 Min):
Back Squats
1 set x 5 @ EB
1 set x 5 @ 50%
1 set x 10 @ 55%
1 set x 8 @ 60%
1 set x 8 @ 65%
1 set x 8 @ 70%
Front Squats
1 set x 5 @ 60%
1 set x 5 @ 65%
1 set x 5 @ 70%

WOD
190616
PARTNER WOD
12 MIN AMRAP:
3 Power Cleans, #135/95
6 Push-ups
9 Squats
On the first round, Athlete 1 performs 3 power cleans, then holds the barbell in the front rack while Athlete 2 performs 6 push-ups and 9 air squats. On the next round, athletes switch roles. Athletes alternate roles every round.

EXTRA
Accessory Work
3 Rounds Not For Time:
10: Banded Pull Aparts
10: Banded Pull Downs
10: Strict Pull-ups
30 Handstand Hold

Mobility Work
10: Shoulder Extensions
10: Prone Snow Angels
1 min: Banded Lunge Shoulder Stretch (R/L)

WOD, June 15th

WARM-UP
12 Min:
200m Run or Row
Walking Lunges
Toe Touches
Walking High Knees
10 Deep Squats (Holding onto rack)
10 HR Push-ups
10 Iron Cross
10 Scorpions
10 PVC Windmills
10 PVC Pass Throughs
10 PVC Good Mornings
10 Banded Pull Aparts
5 Inch Worms

WOD REHEARSAL
5 MIN:
4 Goblet Squats
4 DB Thrusters (2 Each Side)
15 Double-Unders
4 Burpees

WOD
190614
Warrior Wyatt WOD
Solo or Partner Style
5 Rounds For Time: (Wyatt’s age)
8 Goblet Squats, #50/35 (Month of Diagnosis / Month Wish was Granted)
5 DB Thruster Each. Side (Day Diagnosed)
29 Double-Unders (Day Wish was Granted)
18 Burpees (Year of Diagnosis + Wish was Granted)
BUY OUT: 600m Run (Wyatt would have been 6 on Thursday)

WOD, June 14th

WARM-UP
8 Min:
200m Run or Row
Walking Lunges
Toe Touches
10 Deep Squats (Holding onto rack)
10 Iron Cross
10 Scorpions
10 PVC Pass Throughs
10 PVC Pass Arounds
10 PVC High Hang Snatch
10 PVC Low Hang Snatch

STRENGTH WORK
Power or Squat Snatch (25 Min):
1 set x 3 @ EB
1 set x 3 @ 60%
1 set x 3 @ 65%
1 set x 3 @ 70%
1 set x 2 @ 75%
1 set x 2 @ 80%
1 set x 2 @ 85%

WOD
190613
EMOM (20 MIN):
Odd: 2 Snatches, #155/105 (@85% of 1RM)
Even: 1 Pull-up, C2B, BMU, or RMU (Add 1 rep each even minute)

(Odd min: Athlete will complete 2 power or squat snatches.
Even min: Athlete will start with 1 pull-up, c2b, bmu, or rmu. The athlete will add one rep each even minute. Athlete can start with one movement and switch to an easier movement if needed. If an athlete is not able to complete the given number of reps during the even minutes, they can still work through the entire EMOM and continue to count completed reps during the minute. This EMOM is designed for athletes to focus on heavy snatch technique as well as gymnastic technique.)

Score: Total number of completed pull-ups, C2B, BMU, or RMU

EXTRA
3 Rounds (Not For Time):
16: Reverse Lunges w/ BTN EB
16: Lateral Box Step Ups (8R / 8L)
20: Banded Steps (10R / 10L)
30 Sec Bent Knee Hollow Hold

Mobility:
3 Rounds of:
Couch Stretch x 1:00/Side
Pigeon Stretch x 1:00/Side
Legs Up the Wall x 2:00
(Elevate hips slightly w/ rolled yoga mat)

WOD, June 13th

WARM-UP
8 Min:
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
10 Squats
10 HR Push-ups
10 PVC Pass Throughs
10 PVC Pass Arounds
10 Iron Cross
10 Scorpions

STRENGTH WORK
Bench Press (35 Min):
Work up to a moderate weight, then:
5 sets x 5 @ moderate weight
(Partner / Spotter Required)

WOD
190612
10 MIN AMRAP
16 Sit-ups
12 DB Goblet Squats, #50/35
8 Alt. DB Cleans, #50/35
4 Shuttle Runs (Down + Back)

EXTRA
Accessory Work
3 Rounds (Not For Time):
10 DB Seated Press
10 DB Hammer Curls
10: 3 Way Arm Raises (Very Light Plates)
30 Sec Bar Hang

Mobility:
1 Min Child’s Pose
1 Min Wall Stretch
1 Min Thoracic Med Ball Stretch

WOD, June 12th

WARM-UP
8 Min:
40 DU / 80 Singles
10 Iron Cross
10 Scorpions
Toe Touches
Russian Kicks
Walking High Knees
10 HR Push-ups
10 Ring Rows
5 Inch Worms
5 Burpees

WOD REHEARSAL
(Deadlift Prep)
10 Min:
1 set x 5 @ 30# under working weight
1 set x 5 @ 20# under working weight
1 set x 5 @ 10# under working weight
1 set x 5 @ working weight

WOD
190611
For Time:
50 DU / 100 Singles
50 Wall Balls, #20/14
100m Run
40 DU / 80 Singles
40 Alt. Box Step Ups, 24/20
100m Run
30 DU / 60 Singles
30 Bar Facing Burpees
100m Run
20 DU / 40 Singles
20 Deadlifts, #225/155
100m Run
10 DU / 20 Singles
10 Ring Dips
100m Run
(30 Min Time Cap)

EXTRA
Accessory Work
3 Rounds (Not For Time):
21 Abmat Sit-ups
21 Hollow Rocks
21 Glute Bridges
21 Banded Pull-Aparts
21 Banded Good Mornings

WOD, June 11th

WARM-UP
8 Min:
200m Run
Walking Lunges
Toe Touches
10 Deep Squats (Holding onto rack)
10 Ring Rows
10 PVC Pass Throughs
10 PVC Pass Arounds
10 Iron Cross
10 Scorpions

STRENGTH WORK
Power Clean + Jerk (15 Min):
1 set x 5 @ EB
1 set x 3 @ 60%
1 set x 3 @ 65%
1 set x 2 @ 70%
1 set x 2 @ 75%

WOD
190610
Partner WOD
3 Rounds For Time:
12 Clean + Jerks, #185/125
6 Rope Climbs or 18 Strict Pull-ups
400m Run + 50 Cal Row or Bike
(P1 will run while P2 rows/bikes.
P1 can help P2 with calories after
the run.)
(24 Min Time Cap)

EXTRA
Accessory Work
Accumulate:
3 Minute Handstand Hold
Then:
3 Minute Plank

Mobility Work
10: Shoulder Extensions
10: Prone Snow Angels
1 min: Banded Lunge Shoulder Stretch (R/L)

WOD, June 10

WARM-UP
8 Min:
400m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
10 Deep Squats (Holding onto rack)
10 Ring Rows
10 PVC Pass Throughs
10 PVC Pass Arounds
10 PVC Good mornings

STRENGTH WORK
Back Squats AND Front Squats (35 Min):
Back Squats
1 set x 5 @ EB
1 set x 10 @ 50%
1 set x 8 @ 55%
1 set x 6 @ 60%
1 set x 4 @ 70%
Front Squats
1 set x 5 @ 55%
1 set x 5 @ 60%
1 set x 5 @ 65%

WOD
190609
10 MIN AMRAP:
10 Russian KB Swings, #53/35
60 Ft Front Rack Walking Lunge
200m Run or 250m Row

EXTRA
5 Rounds Not For Time:
10: 1 Arm DB Press Right
10: 1 Arm DB High Pull Right
30 Sec Bent Knee Hollow Hold
10: 1 Arm DB Press Left
10: 1 Arm DB High Pull Left
30 Sec Bent Knee Hollow Hold

Mobility Work
1:00 Minute: Child Pose
1:00 Minute Pigeon Pose (Each Side)
2:00 Minute: Legs Up The Wall
(yoga mat in small of the back)

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