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

Workout Of the Day

WOD, Aug 23rd

WARM-UP
(6 MIN):
200m Run or Row
Walking Lunges
Toe Touches
10 Iron Cross
10 Scorpions
10 Prone Snow Angels
10 Deep Squats (Holding onto rack)
10 Lateral Lunges
10 PVC Good Mornings
10 PVC Pass Throughs

WOD PREP
(6 MIN):
Set up for the WOD and warm up movements

WOD
190822
PARTNER WOD:
FOR TIME:
1000m Row (Alt. Every 250m) OR
48 Cal Bike (Alt. Every 12 Cals)
THEN, 2 RDS of:
20 Burpees
40 Goblet Squats, #53/35
60 Russian KB Swings, #53/35
80 Alt. Box Step Ups, #24/20
100 Sit-ups
THEN:
400m Run (P1: 200m, then P2: 200m)
1000m Row (Alt. Every 250m) OR
48 Cal Bike (Alt. Every 12 Cals)
(40 MIN TIME CAP)
*Partners can share movement reps as desired unless already specified.

INDIVIDUAL:
FOR TIME:
800m Run
THEN, 2 RDS of:
10 Burpees
20 Goblet Squats, #53/35
30 Russian KB Swings, #53/35
40 Alt. Box Step Ups, #24/20
50 Sit-ups
THEN:
1 Mile Run
(40 MIN TIME CAP)

EXTRA
Accessory Work
“GUTS”
3 RDS (NOT FOR TIME):
30 SEC PLANK
30 SEC SIDE PLANK – R
30 SEC SIDE PLANK – L
20 FLUTTER KICKS
1 MIN BRUTE BALL HOLD

Mobility Work
1 MIN: Pigeon Pose (R/L)
1 MIN: Child’s Pose
Banded Sash Stretch (20R / 20L)

WOD, Aug 22nd

WARM-UP
(8 MIN):
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
6 Iron Cross
6 Scorpions
6 HR Push-ups
6 PVC Pass Arounds
6 PVC Good Mornings
6 PVC Pass Throughs
6 PVC OHS

STRENGTH WORK
Pause Bench Press (25 MIN):
5 set x 6 rep @ Lighter Weight
*3 SEC Pause at the Bottom of Each Rep
*Lay on bench, pull shoulders back and down, and make sure you have your feet on the ground or on plates. Keep your butt on the bench.
*Lower bar to sternum with the hands just outside the shoulders – not too wide. Elbows should go generally BACK and OUT. Hold under tension for 3 seconds, and then press out to lockout.
*Go lighter than you think and add weight if you feel capable
(PARTNER AND SPOTTER REQUIRED)

SKILL WORK (20 MIN):
3 RDS (NOT FOR TIME):
5 Strict Pull-ups
5 Devil’s Press
10 Ring Dips
10 Pistols
20 Russian Twists w/ Plate
20 Overhead Squat w/ Empty Barbell
40 Double-Unders
*No Score
*Today is to work on different skills and technique without worrying about the clock.

EXTRA
Accessory Work
“Endurance”
1000m Run or Row at Moderate Pace
Rest 3 MIN
400m Run or Row at Fast Pace
Rest 3 MIN
Run 600m at Fast Pace

Mobility Work
Banded Sash Stretch (20 R / 20 L)
Arm Circles (10 Forward / 10 Back)
1 MIN Pigeon Pose (R / L)
2 MIN Legs Up The Wall

WOD, Aug 21st

WARM-UP
(10 MIN:)
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
6 Iron Cross
6 Scorpions
6 Prone Snow Angels
6 Banded Pull Aparts (Palms Down)
6 Deep Squats (Holding onto rack)
6 PVC Pass Throughs
6 PVC Good Mornings
6 PVC Low Hang Muscle Snatch (Above the knee)
6 PVC High Hang Snatch (Dip to above the pockets)
6 PVC Low Hang Snatch (Above the knee)
6 Wall Balls

STRENGTH WORK
Snatch (25 MIN):
LOW HANG MUSCLE SNATCH
1 set x 3 @ EB
1 set x 3 @ SUPER LIGHT WEIGHT
1 set x 3 @ SUPER LIGHT WEIGHT
*Muscle Snatch is all about the UP portion of the snatch
*Athlete starting position is right about the knee
*Athlete will drive legs to full extension, pulling the bar up the body, and punching to lock out
*There is no pull under or re-bend of the knees on this movement
HANG SNATCH
6 set x 3 reps Hang Power or Squat Snatch
*Do not count warm up sets
*Make sure you get at least 6 sets in that are challenging for you, BUT only go as heavy as you can move well

WOD
190821
For Time:
21-15-9
Hang Power Snatch, #95/65
Wall Balls, #20/14
*Directly into
400m Med Ball Run, #20/14
25 Cal Row or 15 Cal Bike
(15 MIN TIME CAP)

WOD DETAILS
WOD Options:
*Athletes that are unable to run, can scale with a 500m Row (no med ball)
Weight Options:
RX+: #115/85 (Perspective: 72%)
RX: #95/65 (Perspective: 65%)
Scaled: #75/55; #65/45; #55/35
Beginner: Empty Barbell

EXTRA
Accessory Work
“SUNS OUT GUNS OUT”
3 RDS (NFT):
10 DB Strict Press
10 Alt. DB Hammer Curls
10 Ring Rows
10 Lateral Plate Raises

Mobility Work
1 MIN Folding Forward Stretch
1 MIN Standing T to Chin Tuck
1 MIN Slow Bootstrappers

WOD, Aug 20th

190820
WARM-UP
10 Min:
200m Run or Row
Toe Touches
Russian Kicks
6 Reverse Lunges
6 Iron Cross
6 Scorpions
6 PVC Pass Throughs
6 PVC Good Mornings
6 PVC Windmills
6 Empty Barbell Strict Press
6 Empty Barbell Hang Power Cleans
6 Empty Barbell Push Jerk

STRENGTH WORK
Deadlift (25 MIN):
5-5-5-5-5
5 set x 5 reps (Touch N Go)
*Athletes will increase weight each set if able to maintain form
***NOTE: The last 5 MIN, athletes need to warm up for WOD.
Deadlifts, Hang Power Cleans, Push Jerks

WOD
190820
“ASSAULT ON DT”
5 RDS FOR TIME:
200m Run / 250 Row / 14 Cal Bike
12 Deadlifts, #135/95
9 Hang Power Cleans
6 Push Jerks
(18 MIN TIME CAP)

WOD DETAILS
*Goal is to cycle barbell for larger sets
*Goal is to complete hang cleans in 1-2 sets and jerks unbroken
Scaled Weight Options:
*Athletes should scale weight off their Clean + Jerk 1RM.
RX+: #155/105 (Perspective: 72.50% of 1RM)
RX: #135/95 (Perspective: 65% of 1RM)
Scaled: #115/85; #95/65; #75/55; #65/45; #55/35
Beginner: Med Ball

EXTRA
Accessory Work
“BUTTS + GUTS”
3 ROUNDS (NFT):
10 Single Leg DL w/ Knee Up – R
10 Single Leg DL w/ Knee Up – L
20 Plank DB Crossover + Raise (10 Each Side Alt.)
20 SEC Weighted Hollow Hold (2 to 15-20#)

Mobility Work
10 Prone Snow Angels
10 Lateral Lunges
2 MIN: Legs Up The Wall

WOD, Aug 19th

WARM-UP
14 MIN TOTAL:
6 Min:
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
Bear Crawls
6 Iron Cross
6 Scorpions
6 HR Push-ups
10 Banded Squats
8 Min:
Warm up front squats and back squats for EMOM.
*Athletes can start the EMOM between 60 – 75% of FS

STRENGTH WORK
On a 20 min clock:
EMOM 0-10: 2 Front Squats
EMOM 10-20: 2 Back Squats
*Athletes will start the EMOM between 60 – 75%
*Athletes can add weight during the EMOM

WOD
190818
AMRAP, in 10 MIN:
8 RDS of:
5 DB Hang Power Clean, #50/35
5 Squats
5 Push-Ups
THEN:
Max Rep Burpees Onto Plate, #45/25
(Score = Total # of Burpees OTP)

WOD DETAILS
*Athletes will complete 8 RDS of the AMRAP and do max burpess onto the plate
MOVEMENTS:
*DB Hang Power Clean: Start at the hang, extend hips and legs rapidly, receive db in a partial front squat, and complete at full hip and knee extension with db on the shoulder
*Squats: Hip crease below parallel and full leg (knees and hips) extension at the top of the squat
*Push-Up: Lower chest and thighs to ground, body remains rigid (squeeze quads and glutes), body travels as one unit to complete at full arm extension
BOTP: Head behind plate, chest touching ground in the bottom of the burpee. Athlete will jump with two feet onto plate, hips DO NOT have to come to full extension, athlete can jump or step off plate.
Options:
RX+: 5 DBL DB Hang Power Clean, #50/35
*Athlete needs to extra efficient at DB Power Clean

EXTRA
Accessory Work
“GUTS”
Accumulate:
5 MIN FRONT RACK HOLD
*Approx. 75-85% of 1RM Front Squat
***10 T2KB every time you rack the bar

Mobility Work
Banded Sash Stretch (15 R /15 L)
1 MIN: Seated Straddle
1 MIN: Child’s Pose

WOD, Aug 17th

WARM-UP
10 MIN:
200m Run or Row
Toe Touches
Russian Kicks
6 Iron Cross
6 Scorpions
6 Squats
6 PVC Pass Throughs
6 PVC Good Mornings
6 PVC Pass Arounds
6 PVC Push or Split Jerk
6 Med Ball Deadlifts
6 Med Ball Squat Cleans
6 Wall Balls
30 DU / 60 Singles

STRENGTH WORK
Clean and Jerk
(25 MIN):
Warm up to a Heavy Single Clean and Jerk
THEN:
3 set x 1 rep @ 85% of heavy single

WOD DETAILS
This Firefighter Hero WOD is dedicated to Robert Lane, FDNY, Engine 55, who was killed on September 11, 2001. The dented old car parked by Engine Co. 55’s firehouse didn’t look like much to the Secret Service. They wanted every vehicle within a 10-block radius cleared before President George W. Bush visited the Little Italy company, three weeks after the terrorist attack.
The agents didn’t know Firefighter Robert T. Lane, or how much the clunker meant to him, or that his brothers would insist the 1983 Pontiac Grand Prix stay put. The 28-year-old, who planned to take his souped-up wheels to a New Jersey racetrack next spring, was among those lost Sept. 11 at the World Trade Center. “It’s a piece of junk as far I’m concerned,” said his mother, Janet Lane, “but he loved that car.” Mrs. Lane said the scenario was typical of her son.
“Always causing some kind of stir-up someplace,” she said. Ultimately, the car remained outside the firehouse once bomb-sniffing dogs deemed it safe. Engine 55 was investigating a reported gas leak the morning of Sept. 11, just five blocks from the World Trade Center. It was among the first fire companies on the scene.

HERO WOD
“ROBERT LANE”
For Time:
50 Double-Unders
5 Power Cleans, #135/95
40 Double-Unders
5 STOH, #155/105
30 Double-Unders
5 Squat Cleans, #185/135
20 Double-Unders
5 Clean and Jerks, #225/155
(18 MIN TIME CAP)

WOD, Aug 16th

WARM-UP
(6 MIN):
200m Run or Row
Walking Lunges
Toe Touches
6 Iron Cross
6 Scorpions
6 Prone Snow Angels
6 Deep Squats (Holding onto rack)
6 Lateral Lunges
6 Scap Pulls
6 Beat Swings
6 Empty Barbell Thrusters

SKILL WORK
(6 MIN): *Reset Warm Up Clock
KB Snatches
Hang KB Snatches
*Athletes will work with a coach if they have never learned this movement
*Athletes that are proficient at this movement will warm up for the Hang KB Snatch movement
*Athletes should practice OH Squat with KB

STRENGTH WORK
Back, Front, or Overhead Squats (26 MIN):
Work up to a heavy 2 Rep of Back Squat, Front Squat, or OH Squat.
THEN:
4 set x 2 rep @ 70% of Heavy 2 Rep
*Athletes should REST between sets

WOD
190815
7 MIN AMRAP X 2
AMRAP x 7:00
8 Burpee Box Jump Overs, 24/20
4 Thrusters, #135/95
2 RMU / BMU or 4 C2B or 6 PU
*Directly into…
AMRAP x 7:00
8 Hang KB Snatch, #53/35
4 KB OHS, #53/35
2 Rope Climbs
(Score = Total Rds + Reps)

WOD DETAILS
*In the first 7 minutes, athletes will get as many rounds and reps of the AMRAP 1. At 7:00, athletes will transition directly into AMRAP 2 with no rest.
*Athletes will add their rounds and reps from AMRAP 1 to their rounds and reps from AMRAP 2 for their score.
*Athletes DO NOT have to alternate for the Hang KB Snatch
*In the first 7 minutes, athletes will get as many rounds and reps of AMRAP 1. At 7:00, athletes will transition directly into AMRAP 2 with no rest.
*Athletes will add their rounds and reps from AMRAP 1 to their rounds and reps from AMRAP 2 for their score.
*Athletes DO NOT have to alternate for the Hang KB Snatch

Weight Options (Thrusters):
RX: #135/95 (Perspective: 73% of Push Press)
Scaled: #115/80; #95/65; #75/55; #65/45; #55/35
Movement Options:
2 C2B = 1MU; 3 PU = 1MU

Scaling:
*Athletes can do a DB Hang Snatch if they are not comfortable with KB
*KB OHS can be scaled to KB Goblet Squat
*Athletes will scale Rope Climbs to 10 Ring Rows

EXTRA
Accessory Work
“GUTS”
3 RDS (NOT FOR TIME):
30 SEC PLANK
30 SEC SIDE PLANK – R
30 SEC SIDE PLANK – L
20 FLUTTER KICKS
1 MIN BRUTE BALL HOLD

Mobility Work
1 MIN: Pigeon Pose (R/L)
1 MIN: Child’s Pose
Banded Sash Stretch (20R / 20L)

WOD, Aug 15th

WARM-UP
(10 MIN):
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
6 Iron Cross
6 Scorpions
6 Deep Squats (Holding onto rack)
6 Bootstrappers
6 PVC Pass Throughs
6 PVC High Hang Snatch (Dip to above the pockets)
6 PVC Low Hang Snatch (Above the knee)
6 PVC OHS

STRENGTH WORK
Power / Squat Snatch (30 MIN):
1 set x 5 @ EB (Power or Squat Snatch)
5 set x 1 @ 50% (5 Sec Snatch Deadlift)
3 set x 1 @ 50% (1- 5 Sec Snatch DL + 2 Low Hang Snatch)
3 set x 1 @ 55% (Power or Squat Snatch – From the Floor)
3 set x 1 @ 60% (1- 5 Sec Snatch DL + 2 Low Hang Snatch)
2 set x 1 @ 65% (Power or Squat Snatch – From the Floor)
2 set x 1 @ 70% (5 Sec Snatch DL)
6 set x 1 @ 70 – 80% (Power or Squat Snatch – Floor)
*Focus on form and technique

WOD
190814
For Time:
1 Mile Run or
2000m Row or
100 Cal Bike
(14 MIN TIME CAP)

EXTRA
Accessory Work
3 RDS (NFT):
5 Strict / Weighted Pull-ups
10 Pistols
10 Ring Dips
5/5 Turkish Get Ups

Mobility Work
Banded Sash Stretch (20 R / 20 L)
Arm Circles (10 Forward / 10 Back)
1 MIN Pigeon Pose (R / L)
2 MIN Legs Up The Wall

WOD, Aug 13th

WARM-UP
(8 MIN:)
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
6 Iron Cross
6 Scorpions
6 HR Push-ups
6 Banded Pull Aparts (Palms Down)
6 Deep Squats (Holding onto the rack)
3 Empty Barbell Hang Cleans
3 Empty Barbell Front Squats
3 Empty Barbell Push or Split Jerks

STRENGTH WORK
Complex (25 MIN):
Build to a heavy:
1 Clean +
1 Front Squat +
1 Split Jerk
*Athletes will Push Jerk if they do not know how to Split Jerk
*Athletes need to build to a heavy weight for the complex that allows them to maintain form
* Power Clean or Squat Clean

WOD
190813
FOR TIME:
50 Front Squats, #155/105
30 Back Rack or Front Rack Lunges, #115/80
*Starting at 1:00, 5 T2B – Every Minute On The Minute
(15 MIN TIME CAP)

WOD DETAILS
*Clock beeps, Athlete will start chipping away at front squat reps. When the clock hits 1:00, athlete complete 5 T2B. Athletes continue with front squats after completing 5 T2B. Athletes will follow this format for the entire WOD.
*Athletes will chip away at the 30 lunges after complete 50 FS.
*Front Rack or Back Rack Lunges / Forward or Reverse
*Must bring feet together and stand to full hip, knee, and leg extension between each rep
*Athletes will need to take weight off the bar for the lunge

Scaling / Weight Options:
RX+: #185/125 (FS) / #135/95 (Lunges)
RX: #155/105 (FS) / #115/80 (L) – (Perspective: 75% of FS)
Scaled: #135/95 (FS) / #95/65 (L)
#95/65 (FS) / #75/55 (L) or #65/45 (FS) / #55/35 (L)
Beginner: Empty Barbell
T2B: Scale to 5 Toes to KB or Knee Raises

EXTRA
Accessory Work
“SUNS OUT GUNS OUT”
4 RDS (NFT):
10 BENT OVER ROW (Barbell or DB)
10 CHIN UPS (REVERSE GRIP)
10 EMPTY BARBELL CURLS
5 Devil’s Press

Mobility Work
1 MIN Seated Straddle Stretch
1 MIN Child’s Pose
1 MIN Couch Stretch (R/L)

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