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

Workout Of the Day

WOD, Aug 13th

6 Min:
200m Run or Row
Toe Touches
6 Iron Cross
6 Scorpions
6 HR Push-ups
6 PVC Pass Throughs
6 PVC Good Mornings
6 Russian KB Swings
6 Scap Pulls
6 Beat Swings
WOD PREP
(8 MIN):
Partners have 8 minutes to set up for WOD and warm up movements.

WOD
190812
PARTNER WOD:
5 RDS FOR RDS+REPS
1. 6 MIN AMRAP:
400m Run / Row
AMRAP of:
6 Clean + Jerk, #115/85
6 Burpees
*2 MIN REST

2. 6 MIN AMRAP:
400m Run / Row
AMRAP of:
6 Cleans, #135/95
6 Box Jumps, 30/24
*2 MIN REST

3. 6 MIN AMRAP:
400m Run / Row
AMRAP of
6 Deadlift, #155/105
6 Pull-ups
*2 MIN REST

4. 6 MIN AMRAP:
400m Run / Row
AMRAP of
6 KB Swings, #53/35
6 KB Goblet Squats, #53/35
*2 MIN REST

5. 6 MIN AMRAP
400m Run / Row
AMRAP of
6 HR Push-ups
6 OH Lunges w/ Plate, #45/25
(Score = Total Rds + Reps)

WOD DETAILS
*Partners will both complete the run or row. Both partners need to complete the run or row before working on the AMRAP.
*The run/row is a BUY IN. Once the run/row is complete, partners will try to get as many rounds of the AMRAP.
*One partner works at a time during the AMRAP. Partners can switch in and out as desired.
*Increase in weight for barbell movements (clean and jerk, clean, deadlift)

Scaled Weight Options:
*Athletes should base their starting weight off of their clean and jerk.
RX: #115/85 (Perspective: 57.50% of 1RM)
*For ladies scaling, you will add #10 for the clean and then another #10 for the deadlift
*For guys scaling, you will add anywhere from #10 to #20 for the clean and then another #10 to #20 for the deadlift

EXTRA
Accessory Work
“GUTS”
3 ROUNDS (NFT):
20 Empty Barbell Good Mornings
20 Russian Twists w/ Plate
20 Love Taps
1 MIN: Plank

Mobility Work
1 MIN: Seated Straddle Stretch
1 MIN: Child’s Pose
1 MIN: Shoulder Floor Stretch (R, then L)

WOD, Aug 12th

WARM-UP
7 Min:
200m Run or Row
Walking Lunges
Toe Touches
Tall Bear Crawl
6 Iron Cross
6 Scorpions
6 HR Push-ups
6 Med Ball Deadlifts
6 Med Ball Strict Press
6 Med Ball Squat Cleans

STRENGTH WORK
Bench Press 1RM
Bench Press (25 MIN):
1 Rep Max or Heavy Single
5-3-3-2-2-1-1-1…
(Partner and Spotter Required)

WOD
190811
3 RDS FOR TIME:
30ft. Handstand Walk or 4 Wall Walks
20 Med Ball Cleans, #20/14
20 Med Ball Sit-ups, #20/14
(18 MIN TIME CAP)

WOD DETAILS
RX+:
30ft. Handstand Walk
RX:
4 Wall Walks
Scaled:
Tall Bear Crawl
*Wall Walks: Athlete starts by lying face down with hands lifted off the ground, athlete presses hands into the floor while walking feet up the wall, athlete needs to walk hands towards the wall, and touch nose to wall. To complete the movement, athlete must walk feet down the wall, and return to a lying position, chest touching ground, with hands released off the ground. ***Even on the final rep.

EXTRA
Accessory Work
“BUTTS”
3 RDS (NFT):
12 DB Frog Squats
12 Weighted Rotating Side Planks – R
12 Weighted Rotating Side Planks – L

Mobility Work
1 MIN: Banded Lunge Shoulder Stretch (R/L)
Banded Sash Stretch (15 R /15 L)
Shoulder Rolls (10 Forward / 10 Back)

WOD, Aug 10th

WARM-UP
6 MIN:
200m Run or Row
Toe Touches
Russian Kicks
6 Iron Cross
6 Scorpions
6 PVC Pass Throughs
6 PVC Good Mornings
6 PVC Pass Arounds
6 PVC Hang Snatch
6 Scap Pulls
6 Beat Swings

WOD PREP
(8 MIN):
Set up area with your partner and then warm up movements for WOD.

WOD
190809
PARTNER WOD:
For Time:
1. 150 Burpees Over Your Partner

2. 2 RDS of:
50 Hang Snatches, #95/65
100 Double-Unders

3. 150 Wall Balls, #20/14
*400m Run or 500m Row every time your break, switch partners, or stop moving with the wall ball

4. 30-20-10
Thrusters, #95/65
CTB

5. 150 DB Step Overs, 24/20, #50/35 x2
*Hold a DB in each hand
(40 MIN TIME CAP)

WOD DETAILS
One partner will work at a time.
Scaling Options:
1. Reduce # of reps
2. Hang Snatch
RX: #95/65 (Perspective: 65% of 1 RM)
Scaled: #75/55, #65/45, Empty Barbell
3. Reduce # of reps / Lighter Wall Ball
4. Thruster
RX: #95/65 (Perspective: 65% of 1 RM)
Scaled: #75/55, #65/45, Empty Barbell
5. Reduce DB Weight, only use 1 DB, or no DB

WOD, Aug 9th

WARM-UP
(8 MIN):
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
6 Iron Cross
6 Scorpions
6 Prone Snow Angels
6 Lateral Lunges
6 Scap Pulls
6 Beat Swings
6 Strict Toes to Bar
20 DU or 40 Singles

STRENGTH WORK
Back Squats (18 MIN):
1 set x 5 @ EB
1 set x 5 @ 60%
1 set x 3 @ 65%
1 set x 3 @ 70%
1 set x 3 @ 75%
1 set x 3 @ 80%
*Athletes should only increase weight if they can maintain full depth squat
*Athletes need to warm up DB Clean or Snatch at a lighter weight between sets

WOD
25 MIN EMOM:
1. 100m Run / 125 Cal Row / 8 Cal Bike
2. 5 T2B + 5 Burpees
3. 10 Alt. DB Clean or Snatch, #50/35
4. 40 Double-Unders + 5 Burpees
5. Rest
*Athletes will cycle through this 5 times
(Score = Athlete Effort / No Whiteboard)

WOD DETAILS
RX+:
1. 200m Sprint / 250 Cal Row / 12 Cal Bike
RX:
As written
Scaled:
2. Toes to KB
4. 80 Singles

EXTRA
Accessory Work
“BUTTS”
8 RDS (NFT):
8 Reverse Lunges Right w/ DB
8 Single Leg Deadlift Right w/ DB
8 Reverse Lunges Left w/ DB
8 Single Leg Deadlift Left w/ DB
*Lunge: Hold DB in front rack with opposite hand from the working leg. Working leg is the front leg.
*Deadlift: Hold weight in opposite side hand. Keep working heel down as you hinge at the hip, keep chest up, and only allow a slight bend in the knee.

Mobility Work
1 MIN: Banded Lunge Shoulder Stretch (R/L)
1 MIN: Pigeon Pose (R/L)

WOD, Aug 8th

WARM-UP
(6 MIN):
200m Run or Row
Toe Touches
Russian Kicks
6 Iron Cross
6 Scorpions
6 HR Push-ups
6 Banded Pull Aparts (Palms Facing Down)
6 Med Ball Deadlifts
6 Med Ball Power Cleans

WOD PREP
(6 MIN):
Athletes have 6 MIN to warm up their power clean to their starting weight.

*Guys: If you a scaling the power clean weight, you should select a weight for the 12 rounds that is around 65% of your max. Then you would add #10 for the 8 rounds, and then another #10 for the 4 rounds.
*Ladies: If you a scaling the power clean weight, you should select a weight for the 12 rounds that is around 65% of your max. Then you would add #5 for the 8 rounds, and then another #5 for the 4 rounds.

WOD
190807
PARTNER WOD:
For Time:
1 Mile Med Ball Run, #20/14
12 Rds:
5 Power Cleans, #135/95
1 Rope Climb
800m Med Ball Run, #20/14
8 Rds:
5 Power Cleans, #145/100
1 Rope Climb
400m Med Ball Run, #20/14
4 Rds:
5 Power Cleans, #155/105
1 Rope Climb
(40 Min Time Cap)

WOD DETAILS
*Athletes will work together to complete the WOD. One athlete works at a time except for the run
*Athletes will run together with 1 Med Ball and can trade off as desired
Weight Options:
RX:
#135/95, #145/100, #155/105
(Perspective: #135/95 is 65% of 1RM)
Scaled:
#115/80, #125/85, #135/90
#95/65, #105/70, #115/75
#55/45, #65/50, #75/55
Beginner:
#45/35 (All Rounds)
Movement Scaling Options:
*Athletes can scale the run to a row without a med ball.
*Rope Climbs = 4 Strict Pull-ups or Ring Rows

EXTRA
Accessory Work
“GUTS”
Accumulate:
5 MIN Brute Ball Hold
*Athlete must complete 5 burpees every time the ball touches the floor

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

WOD, Aug 7th

WARM-UP
(8 MIN:)
400m Run or Row
Toe Touches
Bear Crawls
6 Iron Cross
6 Scorpions
6 Prone Snow Angels
6 Banded Pull Aparts (Palms Down)
6 PVC Pass Throughs
6 PVC Windmills
6 PVC Pass Arounds
6 PVC Good Mornings

STRENGTH WORK
Strict Press (18 MIN):
1 set x 5 rep @ EB
Then:
Work up to a heavy single
Then:
3 set x 3 rep @ 50% of heavy single

WOD
190806
3 RDS FOR TIME:
800m Run or 1000m Row
15 Strict Press, #75/55
30 Alt. DB Step Ups, 24/20, #50/35
(25 MIN TIME CAP)

WOD DETAILS
Weight Options:
RX+: #95/65
RX: #75/55
Scaled: #65/45, #55/35, #45/25
Beginner: #15 Empty Barbell
*Athletes will take the bar from the ground for the Strict Press.
*Athletes will only use one DB for the Alt. Step Ups. Athletes can hold DB as desired.

EXTRA
Accessory Work
“Butts + Guts”
3 RDS (NFT):
15 Good Mornings
15 Lunge+Lunge+Box Jump
10 Half Get Ups – R
10 Half Get Ups – L
1 MIN Plank

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

WOD, Aug 6th

WARM-UP

8 Min:
200m Run or Row 
Walking Lunges 
Toe Touches
6 Iron Cross
6 Scorpions
6 HR Push-ups
6 Prone Snow Angels
6 PVC Pass Throughs
6 PVC Good Mornings
6 Med Ball Deadlifts
6 Med Ball Push Press
6 Scap Pulls
6 Beat Swings


STRENGTH WORK

Bench Press (15 MIN):
E3MOM (Every 3 Minutes):
5set x 2rep 
*Start about 50-60% of 1 rep max and increase each set
*Superset with plate raises, 20 reps 
*Athlete 1 will complete a bench press set and then the superset before Athlete 2 does their bench press set and superset. 
(Partner and Spotter Required)


WOD PREP

(10 MIN):
Athletes have 10 minutes to warm up movements for the WOD. Please warm up movement using lighter weights working towards the weight you will use in the WOD. 


WOD

1908053 MIN AMRAP A
1 Devil’s Press, #50/35
2 Reverse Lunges
2/4, 3/6, 4/8…
REST 3 MIN
3 MIN AMRAP B
1 Brute Ball Ground Over Shoulder, #150/100
1 BMU, C2B, or PU 
2/2, 3/3, 4/4…
REST 3 MIN
3 MIN AMRAP C 
1-30ft Farmer’s Carry x2 KB, #53/35
1 HSPU
2-30ft/2, 3/3, 4/4 
(Score = Total Rds + Reps) 


WOD DETAILS

Athletes will be divided into three groups (A, B, C) due to limited equipment. Athletes will rotate through the 3 different AMRAPS.


EXTRA

Accessory Work
“SUN OUT GUNS OUT”
2 RDS (NFT):
12 DB Curls (Both Arms Together)
12 DB Skull Crushers
12 Alternating DB Hammer Curls
12 Standing DB Tricep Extensions
12 DB Concentration Curls
12 DB Bent Over Tricep Extensions
REST 2 MIN

Mobility Work
1 MIN: Seated Straddle Stretch 
1 MIN: Child’s Pose 
1 MIN: Shoulder Floor Stretch (R, then L) 
2 MIN: Legs Up The Wall 

WOD, Aug 5th

WARM-UP

10 Min:
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 Lateral Lunges 
5 Deep Squats (Holding onto rack)
5 Bootstrappers 
5 Med Ball Deadlifts
5 Med Ball Cleans
5 Russian KB Swings
5 KB Sumo Deadlift High Pull


STRENGTH WORK

Power Clean + Squat Clean (18 Min):
Work up to a heavy single of (1 Power Clean + 1 Squat Clean)
Then: 
3 sets of 2 (1 Power Clean + 1 Squat Clean) @ 65% of heavy single
*Athletes 65% should help them decide what weight they will be using for the WOD


WOD

190804For Time:
10-9-8-7-6-5-4-3-2-1
Squat Clean, #135/95
Sumo Deadlift High Pull, #135/95
Bar Facing Burpees
(25 Min Time Cap)


WOD DETAILS

Weight Options:
RX: #135/95 (65% of 1RM Squat Clean)
Scaled: #115/80; #95/65; #75/55; #65/45
Beginner: Med Ball Cleans, KB SDHP
*Ideally, athletes should use the same weight for the Squat Clean and SDHP. If there is too much of a difference, then the athlete will have to take weight on and off the bar during the WOD. 


EXTRA

Accessory Work
“GUTS”
Accumulate: 
8 Min:
Max Plank Hold
Complete 8 Love Taps every time you break.
(Plank should be on toes and elbows. Love Taps: Sit on the ground and lift the legs (straight) up and over the object. Do not DROP the heels to the ground, lower legs under control and just “tap”.

Mobility Work
1 MIN: Seated Straddle Stretch 
1 MIN: Child’s Pose
Banded Sash Stretch (15 R /15 L)
Shoulder Rolls (10 Forward / 10 Back)

WOD, Aug 3rd

WARM-UP
(8 MIN):
200m Run or Row
Toe Touches
Russian Kicks
10 Reverse Lunges
10 Iron Cross
10 Scorpions
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
5 Med Ball Deadlifts
5 Med Ball Cleans
5 Med Ball Thrusters
5 Wall Balls

WOD PREP
(12 MIN):
Set up your area with your partner and then each complete the following movements to prepare for the WOD
5 Scap Pulls
5 Beat Swings
5 Strict Pull-ups
5 Pull-ups
10 Empty Barbell Thrusters
20 Double Unders or 40 Singles
10 Sit-ups
Then:
Warm up Clean and Jerk

WOD
190802
“PARTY WITH THE GIRLS”
PARTNER WOD:
For Time:
“Jackie”
1000m Row
50 Thrusters, #45/35
30 Pull-ups
“Annie”
50-40-30-20-10
Double-Unders
Sit-ups
“Grace”
30 Clean and Jerks, #135/95
“Karen”
150 Wall Balls, #20/14
(30 Min Time Cap)

WOD DETAILS
One partner will work at a time.
Team will use an Empty Barbell for Jackie and then will load weight on bar for Grace.
Scaling Options:
“Jackie”
Thrusters: #35/15 or PVC
Pull-ups: Jumping PU, Banded PU or Ring Rows
“Annie”
Double-Unders: x2 Singles
Sit-ups: Assisted
“Grace”
RX: #135/95 (Perspective: 65% of 1RM)
Scaled: #115/80, 95/65, 75/55, 65/45
Beginner: Empty Barbell
“Karen”
Scaled: Lighter Wall Ball
Beginner: Body Weight Squats

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