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

Workout Of the Day

WODs at PFB are mixed-level CrossFit classes. Daily “Accessory work” is also programmed to accompany each WOD, for athletes to develop strength and mobility on their own after class.

Coaches carefully guide all novice CrossFitters and new members in learning how to “scale” prescribed weights and movements to the athlete’s ability. Many long-time members at PFB continue to scale their weights and movements to accommodate developing capabilities or long-term needs.

WOD, Dec 4th

WARM-UP
(8 MIN:)
200m Run or Row
Toe Touches
Russian Kicks
Bear Crawls
10 Iron Cross
10 Scorpions
10 Ring Rows
10 Deep Squats (Holding the rack)
10 Lateral Lunges
5 Med Ball Deadlifts
5 Med Ball Front Squats
5 Med Ball Cluster (Med Ball Squat Clean into a Thruster)

STRENGTH WORK
THRUSTERS (22 MIN):
*5 sets x 3 reps working at a light to moderate weight
*Athletes will power clean or squat clean the bar from the ground
*The first rep can be a squat clean into a thruster
*Athletes need to complete all three reps before returning the bar to the ground
*No rebending of the knees to get the bar overhead

WOD
191203
PARTNER WOD
“Climbin’ Through 14.5”
21-18-15-12-9-6-3
Thrusters, #95/65
Burpees
*Complete 2 Rope Climbs after each rd
(20 MIN TIME CAP)

WOD DETAILS
*One athlete works at a time, share reps as desired
*Rope Climbs will be completed after each round
WOD Variations
Scaled:
*Thrusters: #65/45; #55/35; #35/25
*Rope Climbs: 3 Lying Rope Pulls = 1 Rope Climb (6 Total) OR
4 Strict Pull-ups or Ring Rows = 1 Rope Climb (8 Total)
Baby Bumpers:
*Burpee: Step feet out and back in w/o bringing body all the way to the floor, then stand up
*Rope Climbs: 3 Lying Rope Pulls = 1 Rope Climb (6 Total) OR
4 Strict Pull-ups or Ring Rows = 1 Rope Climb (8 Total)

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

Handstand Push-up Progression
4 RDS (NFT):
8 Slow Lower Handstand
10 DB Press (DB’s Vertical)
5 Headstand Knees to Elbows
5 Hip Turnovers

WOD, Dec 3rd

WARM-UP
(8 MIN):
200m Run or Row
Toe Touches
Russian Kicks
10 Lateral Lunges
10 Iron Cross
10 Scorpions
10 HR Push-ups
10 Banded Pull-Aparts
10 Deep Squats (Holding onto rack)
5 Med Ball Deadlifts
5 Med Ball Hang Power Cleans
5 Med Ball Push Press

STRENGTH WORK
BENCH (20 MIN):
6 sets x 3 Reps
*Athletes will warm up to a moderate to heavy as well as doable weight.
*All sets should be moderate to heavy.
*If athletes feel they can go up in weight, then go up. If athletes want to stay consistent across all 6 sets, then do that.
(Partner + Spotter Required)

WOD
“THE HATEFUL EIGHT”
8 RDS FOR TIME:
8 Push-ups
8 Sit-ups
8 Air Squats
8 Pull-ups
8 Deadlifts, #95/65
8 Hang Power Cleans, #95/65
8 STOH, #95/65
8 Cal Row or Bike
(28 MIN TIME CAP)

WOD DETAILS
*Athletes will complete 8 rounds for time.
*Athletes should base their weight for the barbell off of their STOH.
*STOH, #95/65 (Perspective: 50% of 1RM Clean + Jerk)
WOD Variations:
RX+:
*Barbell Movements: #115/80
*Sit-ups: T2B
Scaled:
*Barbell: #75/55; #65/45; #45/35
Baby Bumpers:
*Push-ups: Incline Push-ups (Barbell in rack)
*Sit-ups: Knee Raises or Box Step-ups
*Pull-ups: Ring Rows

EXTRA
“BUTTS”
3 RDS (NFT):
10 DB Deadlifts
10 Alt. Box Step Ups
10 Romanian Deadlift
5 Empty Barbell Lungsters
“ENDURANCE”
50 CAL ROW OR BIKE

WOD, Dec 2nd

WARM-UP
8 Min:
200m Run or Row
Toes Touches
Russian Kicks
10 Lateral Lunges
10 Deep Squats (Holding onto the rack)
10 Iron Cross
10 Scorpions
10 Cal Row or Bike
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
5 Light DB Strict Press
5 EB Strict Press

STRENGTH WORK
HATCH SQUAT – WEEK 4 DAY 1 (35 MIN):
Back Squats
1 set x 8 rep @ 65%
1 set x 8 rep @ 70%
1 set x 6 rep @ 80%
1 set x 6 rep @ 85%
Front Squats
1 set x 5 rep @ 70%
1 set x 5 rep @ 75%
1 set x 5 rep @ 80%
1 set x 5 rep @ 85%

***Please set up for the WOD during the strength time
***Keep shoulders warm for HSPU

WOD
191130B
In 8 Minutes, Ascending Ladder:
3 HSPU, then Run, Row, or Bike
6 HSPU, then Run, Row, or Bike
9 HSPU, then Run, Row, or Bike

*200m Run
*250m Row
*14/10 Assault Bike
*20/14 Airdyne Bike
(Total Score = Rds + Reps)

WOD DETAILS
*The HSPU will continue to increase by 3 until the workout is complete
*Athletes can Run, Row, or Bike
WOD Variations:
RX+:
*Strict HSPU
Scaled:
*HSPU: Off the box, Seated or Standing DB Strict Press
Baby Bumpers:
*HSPU: Standing DB Strict Press

EXTRA
Accessory Work
“GUTS”
3 RDS (NFT):
10 Slow + Controlled Med Ball Sit-ups
10 Strict Hanging Knee Raises
10 Russian Twists w/ Med Ball
Brute Ball Hug Carry (Down + Back)

Handstand Push-up Progression
3 RDS (NFT):
5 – 10 Pike Handstand Push Up
10 Overhead Tricep Extension
1 Min Handstand Hold

WOD, Nov 30th

WARM-UP
(10 MIN):
400m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 Prone Snow Angels
10 Cal Row or Bike
10 Deep Squats (Holding onto the rack)
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
10 PVC Windmills
1 MIN Child’s Pose

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

WOD
191130
PARTNER WOD:
On a 30 Min Clock, Complete:
2000m Row
1000m Farmer’s Carry x 2 KB, #53/35
75 T2B
50 Burpees Onto Plate, #45/25
*Max Meter Row in Remaining Time
(Score = Total Meters)

WOD DETAILS
*One athlete will work at a time, sharing reps as desired.
*1000m Farmer’s Carry = 10- 100m Farmer’s Carry (Athletes will alternate)
WOD VARIATIONS:
*T2B: T2KB OR Hanging Knee Raises

WOD, Nov 29th

WARM-UP
(6 MIN):
200m Run or Row
Toe Touches
Russian Kicks
10 Lateral Lunges
10 Iron Cross
10 Scorpions
10 Deep Squats (Holding onto rack)
10 Cal Row or Bike
10 Ring Rows
10 PVC Good Mornings
10 PVC Pass Throughs

STRENGTH WORK
HATCH SQUAT – WEEK 3 DAY 2 (35 MIN):
Back Squats
1 set x 10 rep @ 60%
1 set x 10 rep @ 65%
1 set x 8 rep @ 70%
1set x 8 rep @ 75%
Front Squats
1 set x 5 rep @ 60%
1 set x 5 rep @ 65%
2 set x 5 rep @ 70%
***Please set up for WOD during this time.

WOD
191129
10 MIN AMRAP:
200m Med Ball Run, #20/14
15 Cal Row or Bike
10 Med Ball Sit-Ups, #20/14
(Score = Total Rds+Reps)

WOD DETAILS
*Complete as many rounds and reps as possible

EXTRA
“BUTTS”
3 RDS (NFT):
20 No Touch Sumo Deadlift w/ KB
20 Banded Side Steps – Right
20 Banded Side Steps – Left
20 EB Good Mornings
30 Sec Squat Hold

Pull Up Progression Program
5 sets of:
10 Kipping Swing
3 – 5 Jump and Slow Lower

Happy Thanksgiving WOD, Nov 28th

WARM-UP
(10 MIN):
200m Run or Row
Toe Touches
Russian Kicks
10 Deep Squats (Holding onto the rack)
10 Iron Cross
10 Scorpions
10 Prone Snow Angels
10 HR Push-ups
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
6 PVC OHS
6 Light RKB Swings
6 Box Step-ups

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

WOD
191127B
“THANKSGIVING AT AUNTIE’S HOUSE”
For Time:
Auntie Angie’s House
20 Pull-ups
20 Push-ups
20 Sit-ups
20 Air Squats

Auntie Helen’s House
400m Run or 500m Row
21 KB Swings, #53/35
12 Pull-ups

Auntie Fran’s House
15 Thrusters, #95/65

Auntie Nancy’s House
400m Run or 500m Row
15 OHS, #95/65

Auntie Isabel Grace’s House
20 GTOH, #95/65

Auntie Kelly’s House
400m Run or Row
30 Box Jumps, 24/20
30 Wall Balls, #20/14
(45 MIN TIME CAP)

WOD DETAILS
*Since Thanksgiving is about spending time with family, this WOD is inspired by all the wonderful Auntie’s out there.
*With a running clock, try to visit all the Auntie’s houses for Thanksgiving
WOD Variations:
*Athletes can partner, time doubled.

EXTRA
The Wolfe Pack wishes you all a Happy Thanksgiving! We hope everyone has a wonderful day with their loved ones and enjoys some yummy food!

WOD, Nov 27th

WARM-UP
(8 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 Med Ball Ground Over Shoulder

STRENGTH WORK
DEADLIFT (22 MIN):
3-3-3-3-3
5 set x 3 reps (Touch N Go)
*Athletes will increase weight each set if able to maintain form
*Athletes can use strength to work up to their working weight for the WOD
*The final 3 reps should feel challenging, but doable
***COMPLETE 10 SIT-UPS BETWEEN EACH SET

WOD
191127
5 MIN AMRAP
12 Cal Row or Bike
3 Brute Ball GOS, #150/100
REST 3 MIN

5 MIN AMRAP
2-4-6-8-10…
Deadlifts, #225/155
HR Push-ups
REST 3 MIN

5 MIN AMRAP
1-2-3-4-5…
30ft Farmer’s Carry x2 KB, #53/35
Burpee
KB Goblet Squat, #53/35
(SCORE = Total Rds+Reps)

WOD DETAILS
*Athletes may need to start on different AMRAPs due to class size and equipment
*Deadlift- Perspective: 62.50% of 1RM

EXTRA
Accessory Work
“GUTS”
4 RDS (NFT):
10 Sit-ups w/ Plate (Press Out Overhead)
10 Russian Twists w/ Plate
10 Strict Knee Raises or T2B
1 Min Plank

Pull Up Progression Program
5 sets of:
10 Supine Ring Row or Bar Rows (Feet elevated on box)
10 Straight Arm Banded Pull Down

WOD, Nov 26th

WARM-UP
(10 MIN):
200m Run or Row
Toes Touches
Russian Kicks
10 Lateral Lunges
10 Iron Cross
10 Scorpions
10 Low Tuck to Standing Pike Extensions
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Windmills
5 Med Ball Deadlifts
5 Med Ball Pull
5 Med Ball Power Clean
30 Sec Passive Bar Hang

STRENGTH WORK
Power Clean + Jerk (22 MIN):
*Build to a moderate weight, then:
*5 set x 1 rep @ moderate weight
*Moderate means 70 – 80% of your 1RM
*Athletes will do a Push Jerk if they do not know how to do a Split Jerk
*Warm up Devil’s Press between lifts

WOD
191125
EVERYDAY WARRIOR PARTNER WOD
“The Champion”
For Time:
60/50 Cal Row or Bike
50 Wall Ball, #20/14
40 C2B
20 Devil’s Press, #50/35
40 C2B
50 Wall Ball, #20/14
60/50 Cal Row or Bike
30 MU
(20 MIN TIME CAP)

WOD DETAILS
*Partners can split reps as desired, one athlete works at a time
*MU: Ring or Bar
WOD Variations:
Scaled:
*C2B: PU, Jumping Pull-ups
*MU: Jumping MU, PU, Ring Rows

EXTRA
Accessory Work
“Suns Out Guns Out”
3 RDS (NFT):
10 Ring Rows
10 Arnold’s Press (light dumbbells)
10 Empty Barbell Curls
5 Strict Pull-ups

WOD, Nov 25th

WARM-UP
(8 MIN):
200m Run or Row
Walking Lunges
Toes Touches
Over-Over-Under-Under
10 Deep Squats (Holding onto rack)
10 Iron Cross
10 Scorpions
10 Ring Rows
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Windmills
5 Light Plate Press Out Squats
5 Light Plate GTOH
20 DU / Singles

STRENGTH WORK
HATCH SQUAT – WEEK 3 DAY 1 (35 MIN):
Back Squats
1 set x 8 rep @ 66%
1 set x 8 rep @ 70%
1 set x 6 rep @ 80%
1 set x 6 rep @ 85%
Front Squats
1 set x 5 rep @ 60%
1 set x 5 rep @ 70%
1 set x 5 rep @ 75%
1 set x 5 rep @ 80%

***Please set up for WOD

WOD
191124
10 MIN EMOM FOR MAX REPS
MIN 1 – 4
8 Strict Press, #95/65
Max Reps Double-Unders

MIN 5: Max Rep Plate GTOH, #45/25

MIN 6 – 9
8 Barbell Front Rack Lunges, #95/65
Max Reps Burpee Step-ups, 24/20

MIN 10: Max Rep Ring Dips
(Score = Total Max Reps)

WOD DETAILS
*Athletes will complete WOD for max reps
*The Strict Press and Barbell Lunges do not count towards the score
*Barbell lunges can be forward or reverse lunges
*Athletes need to be able to complete all strict press and lunges without resting
WOD VARIATIONS:
*Ring Dips: Box Dips

EXTRA
Accessory Work
“GUTS”
3 RDS (NFT):
10 EB Good Mornings
10 Weighted Sit-ups (Holding DB at chest)
10 Hanging Leg Raises (L Sit)

Pull Up Progression Program
5 Sets of
*3-5 Banded Strict Pull Ups
*20 Sec Hollow Hold – 10 Sec Rest
*20 Sec Arch Hold – 10 Sec Rest
***Go through Hollow / Arch Tabata 4 times each Set

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