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

Workout Of the Day

WOD, Oct 7th

WARM-UP
8 Min:
200m Run or Row
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 Deep Squats (Holding the rack)
10 Lateral Lunges
10 PVC Pass Throughs
10 PVC Good Mornings
5 Glute Priming Squats (1 Rep = Full Squat, Come up halfway, Squeeze glutes (Hold for 5 Seconds) and then stand to full extension
20 Double-Unders or Singles
5 Empty Barbell High Hang Power Clean
5 Empty Barbell Low Hang Power Clean

STRENGTH WORK
FRONT SQUAT (28 MIN):
1RM or Heavy Single
5-3-3-2-2-1-1-1….
*Athletes should not increase weight if they are not able to maintain squat standard and form
*Athletes numbers will be recorded in Zenplanner
*Also, athletes can set up a bar to share during strength to warm up the clean movement for WOD

FUNDAMENTALS
Front Squats Med Ball
Front Rack Position w/ empty barbell
Front Squats – Empty Barbell / Light Weight
Toes 2 KB

WOD
191006
3 RDS FOR TIME:
5 Front Squats, #155/105 (Perspective: 75% of 1RM FS)
10 T2B
30 Double-Unders
(12 MIN TIME CAP)

WOD DETAILS
*Athletes will complete 3 rounds for time
WOD Options:
RX+:
Front Squats, #185/125 (Perspective: 83% of 1RM FS)
Scaled:
T2B: Hanging Knee Raises or T2KB
30 DU: 60 Singles
Fundamentals:
Front Squats with light weight or med ball
T2B: Toes to KB
DU: 30 Singles

EXTRA
Accessory Work
“GUTS + STABILITY”
5 Rounds Not For Time:
30 Sec Handstand Hold (Scaled: Use Box)
30 Sec Plank
30 Sec Side Plank (Each Side)

Mobility:
Couch Stretch (1 MIN/Each Side)
Seated Straddle Stretch (1 MIN)
Child’s Pose (1 MIN)

WOD, Oct 5th

WARM-UP
10 Min:
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
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
5 Med Ball Deadlifts
5 Med Ball Power Cleans

WOD PREP
10 MIN:
Set up for WOD
Warm up WOD Movements

WOD
191004B
PARTNER WOD:
Teams of 3, In 30 Minutes:
As Many Reps As Possible:
Partner 1: AMRAP
60 ft Brute Ball Carry, #150/100
2 Wall Walks
100m Run
2 Brute Ball Cleans, #150/100

Partner 2:
Max Cal Row or Bike

Partner 3:
Rest
(Score = Total Reps)

WOD DETAILS
*Partner 1 will complete a full round of the AMRAP before moving onto the cal row or bike
*Partner 2 will row or bike for max calories and then move to the rest
*Partner 3 will be resting and then move to the AMRAP
WOD Options:
*Brute Ball Carry: Lighter weight
*Wall Walks: Tall Bear Crawl (Down + Back – Twice)
WOD Scoring:
*AMRAP = 7 reps (Multiply 7 reps by total rds complete)
*Cal Row or Bike = Total Cals Rowed or Biked
*Add AMRAP reps and calories together for a score

WOD, Oct 4th

WARM-UP
(12 MIN:)
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 Deep Squats (Holding on Rack)
10 Med Ball Deadlifts
10 PVC Pass Throughs
10 PVC Good Mornings
5 Med Ball Front Squats
5 Burpees
5 Wall Balls
1 MIN Child’s Pose

STRENGTH WORK
DEADLIFT (25 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

FUNDAMENTALS
Med Ball Deadlifts
Deadlifts w/ Barbell @ light weight
Med Ball Front Squats
Med Ball Thrusters
Med Ball Wall Ball
Burpees

WOD
191004
12 MIN AMRAP:
1-2-3-4-5…
Deadlifts, #225/155 (Perspective: 62.50% of 1RM)
Lateral Burpees (Over Bar)
Wall Balls, #20/14
(Score = Total Rds + Reps)

WOD DETAILS
*Athletes will complete one rep of each movement and then add one additional rep each round
WOD Weight:
*RX+:
Deadlifts, #300/200 (Perspective: 82.50% of 1RM)
Wall Balls, #30/20
***Athletes should only be doing RX+ if they have been competing at the RX level and have mastered the movement and weights at the RX level
*Fundamentals:
Deadlifts w/ med ball or light weight
Lateral Burpees (step over bar)
Wall Balls @ lighter weight

EXTRA
Accessory Work
“Endurance”
4 RDS (NFT):
10 Cal Row
8 Cal Bike
6 Burpees

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

WOD, Oct 3rd

WARM-UP
(10 MIN):
200m Run or Row
Toe Touches
Russian Kicks
Bear Crawls
10 Iron Cross
10 Scorpions
10 Deep Squats (Holding onto the rack)
10 PVC Pass Arounds
10 PVC Good Mornings
10 PVC Windmills
20 Double-Unders or 40 Singles
1 MIN Child’s Pose

STRENGTH WORK
(20 MIN):
Pick Your Own Lift
*Athletes will pick their own lift
*5 sets x 3 reps working up to a moderate weight
*Moderate weight would be 65% to 75% of 1RM
*Complete 5 Russian KB Swings between sets working up to WOD Weight
***We will be doing Deadlifts tomorrow

WOD
191003
21 MIN AMRAP:
21 Double-Unders
21 Russian KB Swings, #53/35
21 Sit-Ups
(Score = Total Rds+Reps)

WOD DETAILS
Scaled Options:
Double-Unders: 42 Singles

EXTRA
Accessory Work
“SUNS OUT GUNS OUT”
3 ROUNDS (NFT):
10 DB Seated Concentration Curls (Right)
10 DB Seated Concentration (Left)
20 Alternating Hammer Curls
1 Min Light Weight / Empty Barbell Curls
(Make sure for all 3 types of curls you open the elbow joint completely at the bottom of each rep.)

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

“COLTON” WOD, Oct 2nd

WARM-UP
(6 MIN:)
200m Run or Row
Toe Touches
Russian Kicks
10 Reverse Lunges
10 Iron Cross
10 Scorpions
5 Med Ball Deadlifts
5 Med Ball Power Cleans
5 Med Ball Thruster
5 PVC Pass Throughs
5 PVC Low Hang Power Snatch
5 Squat Jumps

WOD PREP
(10 MIN):
In 10 Mins:
*Set up area with partner
*Warm up movements and make sure weights are ready for the WOD
*Use the restroom
*High-five your partner and get ready to do this for Colton

WOD DETAILS
“COLTON”
Today we will be honoring Colton Grothe as he celebrates the 5-year anniversary of his fight for life- a fight he WON with the support of his family, medical team, and the Children’s Cancer Association. Colton is the son of John Grothe, a CrossFit Oregon City athlete.
5 (Hour long seizure)
19 (Days in a coma)
72 (Days in hospital)
1 (Miracle)
*Please keep Colton and his family in your thoughts as the fight is still not over.

WOD
191001
“COLTON”
In Teams of Two, Complete:
5 RDS of
19 Burpee Box Jumps, 24/20
72 Barbell Work (See Below)
1K Row (Switch every 250m)

Barbell Work (Rx / Rx+)
R1: Thruster (#65/45; #95/65)
R2: Weighted Lunges (#65/45; #95/65)
R3: Hang Pwr Snatch (#75/55; #115/85)
R4: Hang Pwr Clean (#95/65; #155/105)
R5: Deadlift (#155/105; #225/155)
(40 MIN TIME CAP)

WOD DETAILS
*All athletes may step up
*One athlete works at a time, share the reps as desired
*Weighted lunges can be forward or reverse
WOD Options:
Barbell Work (Scaled)
R1: Thruster (#45/25)
R2: Weighted Lunges (#45/25)
R3: Hang Pwr Snatch (#65/45)
R4: Hang Pwr Clean (#65/45)
R5: Deadlift (#95/75)
*Athletes can always keep one weight on the bar if desired.

EXTRA
Accessory Work
“GUTS”
3 RDS (NFT):
20 Med Ball Sit-ups
20 V-ups
20 Flutter Kicks
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 1st

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

STRENGTH WORK
Power Clean + Jerk (25 MIN):
*Build to a heavy 1RM
*Heavy means 80 – 95% 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
190930
3 RDS FOR TIME:
400m Run or 500m Row
20 Bar Facing Burpees
5 Devil’s Press, #50/35
1 Rope Climb
(22 MIN TIME CAP)

WOD DETAILS
*Athletes can have any weight on bar for bar facing burpees
Scaling Options:
Rope Climb: 5 Strict Pull-ups or 10 Ring Rows

EXTRA
Accessory Work
“BUTTS”
3 RDS (NFT):
10 DB Deadlifts
10 Alt. Box Step Ups
10 Romanian Deadlift
5 Empty Barbell Lungsters

Mobility
Child’s Pose – 1 MIN
Seated Straddle Stretch – 1 MIN
Thoracic Med Ball Stretch – 1 MIN

WOD, Sept 30th

WARM-UP
8 Min:
200m Run or Row
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 Deep Squats (Holding the rack)
10 Lateral Lunges
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Windmills
5 Glute Priming Squats (1 Rep = Full Squat, Come up halfway, Squeeze glutes (Hold for 5 Seconds) and then stand to full extension
1 MIN Pigeon Pose (30 Secs Each Side)

STRENGTH WORK
Back Squat 1RM
1RM or Heavy Single (30 MIN):
5-3-3-2-2-1-1-1….
*Athletes should not increase weight if they are not able to maintain squat standard and form
*Athletes numbers will be recorded in Zenplanner

FUNDAMENTALS
Squat
Front Squats Med Ball
Front Rack Position w/ empty barbell
Front Squats – Empty Barbell
Back Squats – Empty Barbell
Ring Rows
Rowing Technique (If time allows)

WOD
190929
10 MIN AMRAP:
2-4-6-8-10…
Pull-ups
Goblet Squats, #53/35
*100m Run, 125m Row, or 12 Cal Bike after each round
(Score = Total Rds+Reps)

WOD DETAILS
*Athletes will work to complete as many rounds as possible
*Athletes will run, row, or bike after each round
WOD Options:
RX+:
Pull-ups: C2B or MU
Goblet Squat: #70/53
Fundamentals:
Ring Rows
Body Weight Squats

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

Mobility:
Couch Stretch (1 MIN/Each Side)
Seated Straddle Stretch (1 MIN)
Child’s Pose (1 MIN)

WOD, Sept 28th

WARM-UP
6 Min:
200m Run or Row
Walking Lunges
Toe Touches
10 Deep Squats (Holding onto rack)
10 HR Push-ups
10 Iron Cross
10 Scorpions
10 PVC Windmills
10 PVC Pass Throughs

WOD PREP
10 MIN:
Set up for WOD
Warm up WOD Movements

WOD
190928
PARTNER WOD:
“Deck of Death”
Deck For Time:
Choose 4 movements to represent:
Hearts
Diamonds
Clubs
Spades

Face Cards = 10 reps
Aces = 11 reps
Joker = Burpees equal to the number of the next card drawn (both partners)
2 = Double the next card

Every 5 minutes both partners run or row 200m or 15 cal bike

Alternate cards with a partner; one partner works while the other rests
(40 Min Time Cap)

WOD, Sept 27th

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

STRENGTH WORK
EMOM, on a 20 min clock:
MIN 1 – 10: 1 Pause (3 Sec) Front Squat + 1 Front Squat
MIN 11 – 20: 1 Pause (3 Sec) Back Squat + 1 Back Squat
*Athletes will start the EMOM between 60 – 75%
*Athletes can add weight during the EMOM
*Pause means sitting in the bottom for 3 full seconds

WOD
190927
3 RDS FOR MAX REPS
MIN 1: Max Wall Balls, #20/14
MIN 2: Max Alt. DB Pwr Cleans, #50/35
MIN 3: Max Cal Row or Bike
MIN 4: Max KB Deadlift, #53/35
MIN 5: REST
(Score = Total Reps)

WOD DETAILS
*Athletes will try to accumulate as many reps as possible
*Athletes might need to start on a different movement due to class size
WOD Weight:
*RX+:
Wall Balls, #30/20
Alt. DB Pwr Cleans, #70/50
KB Deadlift, #70/53

EXTRA
Accessory Work
“SUNS OUT GUNS OUT”
3 RDS (NFT):
10 DB Strict Press
10 Alt. DB Hammer Curls
10 Arnold’s Press
60ft Overhead Farmer’s Carry w/ 2 KB

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

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