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

Workout Of the Day

OPEN WOD 20.2, Oct 18th

(12 MIN:)
200m Run or Row
Toe Touches
Russian Kicks
10 Reverse Lunges
10 Iron Cross
10 Scorpions
10 Prone Snow Angels
10 Deep Squats (Holding onto the rack)
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Windmills
5 Strict Knee Raises
5 Empty Barbell Thrusters
20 Double-Unders or Singles

WOD PREP
(12 MIN):
Warm up movements for the WOD
*Start lighter on the DB Thrusters, one DB each hand

WOD
Workout 20.2
OPEN WORKOUT 20.2:
Complete as many rounds as possible in 20 minutes of:
4 DB Thrusters, #50/35
6 T2B
24 Double-Unders
(Score = Total Reps)

WOD DETAILS
This workout begins with the dumbbells on the floor and
the athlete standing tall. After the call of “3, 2, 1 … go,”
the athlete may begin performing thrusters. After 4 reps
of thrusters are completed, the athlete will advance to a
pull-up bar to perform toes-to-bars. After 6 reps of T2B are completed, the athlete will move to a jump rope and complete 24 double-unders before returning to
the thrusters for the next round.
The athlete’s score will be the total number of repetitions
completed before the 20-minute time cap.There is no tiebreak for this workout.

WOD Variations :
Rx’d (Ages 16-54)
Female: 35-lb. DBs
Male: 50-lb. DBs
Scaled (Ages 16-54)
Female: 20-lb. DBs, hanging knee-raises, single-unders
Male: 35-lb. DBs, hanging knee-raises, single-unders
Teenagers 14-15
Female: 20-lb. DBs
Male: 35-lb. DBs
Scaled Teenagers 14-15
Female: 15-lb. DBs, hanging knee-raises, single-unders
Male 20-lb. DBs, hanging knee-raises, single-unders
Masters 55+
Female: 20-lb. DBs
Male: 35-lb. DBs
Scaled Masters 55+
Female: 15-lb. DBs, sit-ups, single-unders
Male: 20-lb. DBs, sit-ups, single-unders

EXTRA
Active Recovery
5 MIN Light Row or Bike

Mobility
Seated Straddle Stretch – 1 MIN
Child’s Pose – 1 MIN

WOD, Oct 17th

WARM-UP
(10 MIN):
200m Run or Row
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 Prone Snow Angels
10 Deep Squats (Holding onto the rack)
10 Ring Rows
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Windmills
5 Med Ball Deadlifts
5 Med Ball Strict Press
STRENGTH WORK
STRICT PRESS (18 MIN):
5 sets x 7 reps @ Light Weight
*Light Weight – 50 – 60%
*Complete a 30 Sec Plank after each set

WOD
“GOAT DAY”:
20 MIN EMOM:
Odd Minutes: Movement 1
Even Minutes: Movement 2
(No Score)

WOD DETAILS
*“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”.
Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute.
Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

WOD Examples:
*Practice Option 1:
On the Minute x 20:
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups
*Practice Option 2:
On the Minute x 20:
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk
*Cardio Option 1:
On the Minute x 20:
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups
*Cardio Option 2:
On the Minute x 20:
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees

EXTRA
Accessory Work
“SUNS OUT GUNS OUT”
3 ROUNDS (NFT):
10 DB Seated Concentration Curls (Right)
10 DB Seated Concentration (Left)
10 DB Arnold’s Press
20 DB Alt. Hammer Curls
5 Strict Pull-ups

Mobility
Banded Sash Stretch (20 R / 20 L)
10 Iron Cross
10 Scorpions
Upper Back Foam Rolling – 2 MIN
Quad Foam Rolling – 1 Min Each Side

WOD, Oct 16th

(10 MIN:)
200m Run or Row
Toe Touches
Russian Kicks
10 Reverse Lunges
10 Iron Cross
10 Scorpions
10 Prone Snow Angles
10 Deep Squats (Holding onto rack)
5 PVC Pass Throughs
5 PVC Good Mornings
5 PVC Pass Arounds
5 Med Ball Deadlifts
5 Med Ball Squat Cleans
20 Double-Under or Singles

WOD PREP
(12 MIN):
Set up area with partner.
Warm up barbell movements for the WOD.
*5 Empty Barbell Hang Power Clean
*5 Empty Barbell Front Squat
*5 Empty Barbell Push Press
*5 Empty Barbell Front Rack Lunges (Forward or Reverse)
***Then add weight working up to WOD weight

WOD
191015
PARTNER WOD:
FOR TIME:
100 Double-Unders
80 Hang Power Clean, #95/65
2 MU / 4 C2B / 6 PU
80 Front Squat, #95/65
2 MU / 4 C2B / 6 PU
80 Push Press, #95/65
2 MU / 4 C2B / 6 PU
80 Front Rack Lunges, #95/65
2 MU / 4 C2B / 6 PU
100 Double-Unders
***One athlete must be holding a DB (#50/35) at all times. Athletes can hold the DB any way and the DB must not touch the ground. Any time the DB touches the ground, athletes much complete 5 Synchro Burpees.
(30 MIN TIME CAP)

WOD DETAILS
*Athletes work one at a time and split reps as desired. An athlete must always be holding the DB. If the DB touches the ground, athletes must complete 5 Synchro Burpees.
*Synchro Burpees: Both athletes, at some point in the burpee need to have their chest touching the floor at the same time
*Front Rack Lunges can be forward or reverse
WOD Options:
*RX+: #115/85 (Perspective: 62.00% of 1RM Push Press)
*RX: #95/65 (Perspective: 50% of 1RM Push Press)
*Scaled: #75/55; #65/45; #55/35
100 Double-Unders = 200 Singles
6 Pull-up = 12 Ring Rows
*Beginner: Med Ball

EXTRA
Accessory Work
“GUTS”
3 RDS (NFT):
20 Med Ball Sit-ups
20 Russian Twists w/ plate or med-ball
10 Candlestick Roll ups
30 Sec Bent Knee Hollow Hold
1 Min Plank

Mobility
1 MIN Seated Straddle Stretch
1 MIN Child’s Pose
2 MIN Legs Up The Wall

WOD, Oct 15th

WARM-UP
(10 Min):
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 Lateral Lunges
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
10 PVC Windmills
10 Abmat Sit-ups
10 KB Deadlifts
200m Run or Row

STRENGTH WORK
Deadlift (20 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
*Athletes can work up to a working weight for the WOD or can work to a higher weight and then drop down for the WOD

WOD
191014
For Time:
21 Deadlifts, #225/155
400m Run or 500m Row
18 Deadlifts, #225/155
400m Run or 500m Row
15 Deadlifts, #225/155
400m Run or 500m Row
12 Deadlifts, #225/155
400m Run or 500m Row
(20 MIN TIME CAP)
*Weight Perspective, #225/155 @ 62.50% of 1RM)

WOD DETAILS
*Athletes will complete the WOD for time.
WOD Options:
RX+:
*Deadlifts, #275/185
(Athletes should be able to move this weight in sets of 5 or more. This is an option for athletes who have been competing at the RX level.)

EXTRA
Accessory Work
“GYMNASTICS”
12 MIN EMOM:
MIN 1: 5 Candlestick Roll + Broad Jump
MIN 2: 30 Seconds Max Handstand Walk or Handstand Hold

Mobility
Child’s Pose – 1 MIN
Seated Straddle Stretch – 1 MIN
Pigeon Pose- 1 MIN (R and L)

WOD, Oct 14th

WARM-UP
10 Min:
200m Run / Row or 10 Cal Bike
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 Deep Squats (Holding the rack)
10 Lateral Lunges
10 Sit-ups
10 PVC Pass Throughs
10 PVC Good Mornings
5 PVC OHS
5 Press Out Plate Squats (Lighter Weight / Slow and Controlled
5 Empty Barbell Front Squats
5 Empty Barbell Back Squats

STRENGTH WORK
Front Squats to Back Squats (25 Min):
3 FS then rack and straight into 6 BS
All squats will be based off of the front squat max
1 set (3 FS / 6 BS) @ EB
1 set (3 FS / 6 BS) @ 50%
1 set (3 FS / 6 BS) @ 55%
3 set (3 FS / 6 BS) @ 60%
*Athletes can also find a 1RM Front Squat or Back Squat if they missed it from the prior two weeks
*Athletes should warm up DB Overhead Squat

WOD
191013
4 MIN AMRAP A
5 DB Overhead Squats, #50/35
30 ft. Handstand Walk (Down) or 3 Wall Walks
REST 3 MIN
4 MIN AMRAP B
8 Med Ball Sit-Ups, #20/14
8 Cal Row or Bike
REST 3 MIN
4 MIN AMRAP C
10 Ring Rows
10 Alt. Box Step Ups, 24/20
(Score = Total Rds + Reps)

WOD DETAILS
*Athletes will rotate through the 3 different AMRAPs
*Athletes may need to start on different AMRAP due to equipment
*DB OHS is with one DB
WOD Options:
RX+:
*DB Overhead Squats, #70/50
*Ring Rows = Unassisted Ring Dips
*Med Ball Sit-ups, #30/20
*Alt. Box Step-ups, #70/50
Scaled:
*DB Overhead Squats = Goblet Squats
*Wall Walks = Tall Bear Crawl (Down & Back)

EXTRA
Accessory Work
“BUTTS & GUTS”
1 – 10
Good Morning
Back Squat
REST 3 MIN
10 – 1
Good Morning
Back Squat
(Men: Approx. #65 to #95 / Women: Approx. #35 to #65)
Accumulate: 3 MIN Plank Hold

Mobility Work
1 MIN Seated Straddle Stretch
1 MIN Child’s Pose
1 MIN Slow Bootstrappers

20.1 CrossFit Open WOD, Oct 11th

WARM-UP
(12 MIN:)
200m Run or Row
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 Prone Snow Angels
10 Deep Squats (Holding onto the rack)
10 Med Ball Deadlifts
10 PVC Good Mornings
5 PVC Pass Arounds
5 PVC Pass Throughs
5 PVC Snatch High Pulls
5 PVC Muscle Snatch
5 PVC Low Hang Snatch
5 PVC OH Squats

WOD PREP
(12 MIN):
Warm up Ground To Overhead for WOD
*Snatch, #95/65 (Perspective: 65% of 1RM)
*Clean + Jerk, #95/65 (Perspective: 50% of 1RM)

WOD
Open 20.1
10 RDS FOR TIME:
8 Ground-to-Overheads, #95/65
10 Bar-Facing Burpees
(15 MIN TIME CAP)

WOD DETAILS
WOD Weight:
Rx’d (Rx’d Ages 16-54)
? 65 lb.
? 95 lb.
Scaled (Scaled Ages 16-54)
? 45 lb., may step over bar on burpees
? 65 lb., may step over bar on burpees
Teenagers 14-15
? 45 lb.
? 65 lb.
Scaled Teenagers 14-15
? 35 lb., may step over bar on burpees
? 45 lb., may step over bar on burpees
Masters 55+
? 45 lb.
? 65 lb.
Scaled Masters 55+
? 35 lb., may step over bar on burpees
? 45 lb., may step over bar on burpees

WOD, Oct 10th

WARM-UP
(10 MIN):
200m Run or Row
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 Prone Snow Angels
10 Deep Squats (Holding onto the rack)
5 Med Ball Deadlifts
5 Med Ball Hang Squat Cleans
5 Med Ball Strict Press
5 PVC Pass Throughs
5 PVC Snatch High Pulls
5 PVC Muscle Snatch
5 PVC Low Hang Snatch
5 PVC OH Squats

STRENGTH WORK
Snatch (18 MIN):
10 set x 1 rep Low Hang Snatch @ Light Weight
10 set x 1 rep Snatch (From The Floor) @ Light Weight
*Snatch can be Power or Squat
*Today is to work on form and technique
*Light weight means 50 – 60% of 1RM
WOD

RECOVERY WOD:
12 MIN EMOM:
MIN 1: 5 Med Ball Hang Squat Clean + 5 Med Ball Strict Press
MIN 2: Row or Bike, Moderate Effort
(No Score)

WOD DETAILS
*This is a recovery WOD to get ready for the Open 20.1
*This is not for a score just to move around
*Depending on class sizes, athletes might need to start on the rowers or bikes first

MOBILITY WORK
(10 MIN):
Child’s Pose – 1 MIN
Seated Straddle – 1 MIN
Pigeon Pose – 1 MIN (Each Side)
Legs Up The Wall – 2 MIN

EXTRA
Accessory Work
“SUNS OUT GUNS OUT”
3 ROUNDS (NFT):
10 DB Seated Concentration Curls (Right)
10 DB Seated Concentration (Left)
10 DB Arnold’s Press
20 DB Alt. Hammer Curls

WOD, Oct 9th

WARM-UP
(8 MIN:)
200m Run or Row
Toe Touches
Russian Kicks
10 Reverse Lunges
10 Iron Cross
10 Scorpions
10 Deep Squats (Holding onto rack)
10 PVC Pass Throughs
10 PVC Pass Arounds
5 Med Ball Deadlifts
5 Med Ball Squat Cleans
5 Empty Barbell Strict Press
5 Empty Barbell Push Press

STRENGTH WORK
Squat Clean + Jerk (20 MIN):
*5 sets x 2 reps (1 rep = 1 Squat Clean + 1 Jerk)
*Athletes will build to a moderate weight (70-80% of 1 rep max)
*Athletes will do a Push Jerk if they do not know how to do a Split Jerk

WOD
191009
PARTNER WOD:
FOR TIME:
BUY IN:
P1: 400m Run or 500m Row, THEN:
P2: 400m Run or 500 Row
50 Goblet Squats, #50/35
40 Pull-ups
30 Box Jump Overs, 24/20
20 STOH, #135/95
10 HSPU
20 STOH, #135/95
30 Box Jump Over, 24/20
40 Pull-ups
50 Goblet Squats, #50/35
BUY OUT:
20 Synchro Burpees
(24 MIN TIME CAP)

WOD DETAILS
*After the run or row, one athlete works at a time and share reps as desired.
*Synchro Burpees: Both athletes, at some point in the burpee need to have their chest touching the floor at the same time
WOD Options:
STOH: Shoulder to Overhead (Press, Push Press, Push Jerk, or Split Jerk)
*RX+: #155/105 (Perspective: 72.50% of 1RM Clean + Jerk)
*RX: #135/95 (Perspective: 65% of 1RM Clean + Jerk)
*Scaled: #115/80; #95/65; #75/55; #65/45
Goblet Squats
RX+: #70/50

EXTRA
Accessory Work
“GUTS”
3 RDS (NFT):
20 Med Ball Sit-ups
20 V-ups
20 Flutter Kicks
10 Around the World
10 Candlestick Roll ups
1 Min Plank

Mobility
1 MIN Seated Straddle Stretch
1 MIN Child’s Pose
2 MIN Legs Up The Wall

WOD, Oct 8th

WARM-UP
(8 Min):
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 HR Push-ups
10 Ring Rows
10 Lateral Lunges
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
10 PVC Windmills

STRENGTH WORK
Bench Press (25 MIN):
5 sets x 5 reps (Each set is followed by 8 DB Flies)
*Athletes will add weight each set working up to a moderate weight
*Moderate would be 65 – 70% of 1RM
*Athletes will complete DB Flies following their Bench Press. Be sure to start light.
(Partner & Spotter Required)

WOD
191007
15 MIN AMRAP:
60ft OHWLNG w/ DB, #50/35
10 DB Hang Snatches, #50/35
5 Burpees
10 Cal Row or Bike
*Race to the Rower or Bike
(Score = Total Rds+Reps)

WOD DETAILS
*Athletes will get as many rounds and reps as possible
*Race to the Rower or Bike
*OHWLNG = Overhead Walking Lunge with the DB. Athletes will have one DB locked out overhead while lunges
*60ft Lunge: Athletes will lunge down and back. Athletes must bring both feet together before the next lunge
*DB Hang Snatch does not have to be alternating
WOD Options:
RX+:
*DB: #70/50 (Athlete needs to be able to efficiently move the DB at RX weight)
Scaled:
*OHWLNG: Athletes can hold DB in front rack or goblet hold if unable to lunge with DB overhead

EXTRA
Accessory Work
“BUTTS”
3 RDS (NFT):
10 Stiff-Legged KB Deadlifts
10 Alt. Box Step Ups
10 Banded Side Steps (10 – Right / 10 – Left)
10 Barbell Good Mornings w/ light weight

Mobility
Child’s Pose – 1 MIN
Seated Straddle Stretch – 1 MIN
Pigeon Pose- 1 MIN (R and L)

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