16536 SE 362nd Dr.
Sandy, OR 97055
(503) 436-7872
paleofitbox@crossfitpfb.com

Workout Of the Day

WOD, Feb 9

WARM-UP
400 meter Run, then:
2 Rnds of:
10 Toe Reaches
10 PVC Pass Arounds
10 PVC Good Mornings
10 PVC Pass Throughs
10 PVC Windmills
10 Squats
Then:
Baby Elephants

MOBILITY WORK
Child’s Pose – 1 Min
Pigeon Pose – 1 Min ea Side
Overhead Stretch on Wall – 1 Min

WOD REHEARSAL
Ea Partner
30ft OHWLNG
3 Wall Walks

WOD
190203F
Partner WOD
25 Min AMRAP of:
*Max Reps 60ft OHWLNG, #45/25
*Every 5 Min: Complete 10 Wall Walks
(Partners must switch out after each Lunge Rep)

OLY WK4 DAY6
WORKOUT
Power Snatch – 70%x2, 75%x2, 80%x1x4
Jerk Drive – 85%x3x3

WOD, Feb 8

WARM-UP
200 meter Run
12 Squats
Walking Lunges
200 meter Run
Toe Touches
Russian Kicks
200 meter Run
12 SUPERMANS
12 Glute Raises
12 Squats
12 Iron Cross
12 SCORPIONS
200 meter Run

MOBILITY WORK
Pidgeon Pose– 1 Min Ea Side
Overhead Stretch on Wall – 1 Min

INTRO SKILL WORK
Fundamentals:
– PVC Snatch Progression

WOD REHEARSAL
200 Meter Run
6 Hng Pwr Snatch
5 BOTB
6 OHS

WOD
190203E
30 Min AMRAP of:
800 Meter Run
12 Hng Pwr Snatch, #95/65
20 BOTB
12 OHS

OLY WK4 DAY5
WORKOUT
Hang Clean (knee) – 70%x2, 75%x2, 80%x1x5
Clean High-Pull – 80%x3, 85%x3, 90%x3, 70%x3
Front Squat – 55%x2x5

WOD, Feb 7

WARM-UP
400 meter Run
12 Squats
12 Reverse Lunges
12 Toe Reaches
12 Glute Raises
12 Iron Cross
12 SCORPIONS
12 HR Push-Ups
12 PVC Pass Arounds
12 PVC Good Mornings
12 PVC Windmills
12 PVC Pass Throughs

STRENGTH/OLYMPIC WORK
Deadlift 3RM
(Find New 3RM)
*3-3-3-3-3…
*Use as many sets of 3 as needed.
OR
Pwr Clean & Push Jerk
1set x 2+1rep @70%
1set x 2+1rep @75%
5set x 2+1rep @80%

WOD
190203D
For Time:
50 Wall Balls, #20/14
100 Double-Unders
50 Cal Row OR 40 Cal Bike
100 Double-Unders
50 Wall Balls
(14 Min Time Cap)

OLY WK4 DAY4
WORKOUT
Power Clean + Power Jerk – 70%x1+1, 75%x1+1, 80%x1+1×4
Snatch Balance – 70%x2, 75%x2, 80%x1, 85%x1x3

WOD, Feb 6

WARM-UP
400 meter Run
Walking Lunges
Toe Touches
Russian Kicks
Bear Crawls
12 Glute Raises
12 Squats
Baby Elephants
12 PVC Pass Arounds
12 PVC OHS
12 PVC Good Mornings
12 PVC Windmills
12 SUPERMANS

INTRO SKILL WORK
Fundamentals:
– Press
– Push Press
– Push Jerk
– KB Swing

STRENGTH WORK
Press 3RM
(Find New 3RM)
*3-3-3-3-3…
*Use as many sets of 3 as needed.
OR
Deadlift 3RM
(Find New 3RM)
*3-3-3-3-3…
*Use as many sets of 3 as needed.

WOD
190203C
12 Min AMRAP of:
*28-22-16-10-6 Rep Rnds of:
BOTDB, #50/35
Alt DB Snatch
*Prior to each Rnd complete 30 Double-Unders*

OLY WK4 DAY3
WORKOUT
Hang Snatch (knee) – 70%x2, 75%x2, 80%x1x5
Snatch High-Pull – 80%x3, 85%x3, 90%x3, 70%x3
Back Squat – 70%x3, 75%x3, 80%x3x3

WOD, Feb 5

WARM-UP
200 meter Run
Walking Lunges
Toe Touches
Russian Kicks
12 Squats
12 Glute Raises
12 PVC Pass Throughs
12 PVC Good Mornings
12 PVC Windmills
12 Iron Cross
12 SCORPIONS
200 meter Run

STRENGTH WORK
Back Squat 3RM
(Find New 3RM)
*3-3-3-3-3…
*Use as many sets of 3 as needed.
OR
Press 3RM
(Find New 3RM)
*3-3-3-3-3…
*Use as many sets of 3 as needed.

WOD
190203B
6 Rounds For Time of:
10 Hang Pwr Cleans, #95/65
10 Front Squats
10 Push Press
(15 Min Time Cap)

OLY WK4 DAY2
WORKOUT
Hang Snatch (knee) – 70%x1x6
Hang Clean (knee) + Jerk – 70%x1+1×6
1 1/4 Front Squat (using bounce) – 70%x3x3
Back Squat Jump – 10%x3x3

WOD, Feb 4

WARM-UP
400 meter Run
Walking Lunges
Toe Touches
Bear Crawls
Russian Kicks
12 SUPERMANS
12 Glute Raises
12 Iron Cross
12 SCORPIONS
Then:
Barbell Warm-Up:
5 Good Mornings
5 Back Squats
5 Alt Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
5 Front Squats

INTRO SKILL WORK
Fundamentals:
– Squat
– Front Squat
– Overhead Squat

STRENGTH WORK
Back Squat 3RM
(Find New 3RM)
*3-3-3-3-3…
*Use as many sets of 3 as needed.

WOD
190203
12 Min AMRAP of:
75 Double-Unders
100 Meter DB Run, x1 – #50/35

OLY WK4 DAY1
WORKOUT
Hang Power Snatch (mid-thigh) – 60%x3, 65%x3, 60%x3, 65%x3, 60%x3, 65%x3
Jerk Spring – 85%x3x3

WOD, Feb 2

WARM-UP
400 meter Run, then:
2 Rnds of:
10 Toe Reaches
10 PVC Pass Arounds
10 PVC Good Mornings
10 PVC Pass Throughs
10 PVC Windmills
10 Squats
Then:
Baby Elephants

MOBILITY WORK
Pigeon Pose – 1 Min Ea Side
Front Rack Stretch – 1 Min

WOD REHEARSAL
Ea Partner
6 Alt DB Snatch
6 Box Jumps
6 BOTDB
6 T2B

WOD
190119L
Partner WOD
24 Min AMRAP of:
30 Alt DB Snatch, #50/35
30 Box Jumps, 24″/20″
30 BOTDB
30 T2B
(- Partner not doing DB Snatch must hold box off the floor.
– Partner not doing Box Jumps must hold DB in Front Rack.
– Partner not doing BOTDB must hold box off the floor.
– Partner not doing T2B must hold DB in Front Rack.)

OLY WK3 DAY6
WORKOUT
Hang Power Clean + Clean (mid-thigh) – 60%x1+1, 65%x1+1, 60%x1+1, 65%x1+1, 60%x1+1, 65%x1+1
Hang Clean High-Pull (knee) – 75%x3x3
Front Squat – 50%x2x5

WOD, Feb 1

WARM-UP
200 meter Run
12 Squats
Walking Lunges
200 meter Run
Toe Touches
Russian Kicks
200 meter Run
12 SUPERMANS
12 Glute Raises
12 Squats
12 Iron Cross
12 SCORPIONS

MOBILITY WORK
Front Rack Stretch – 1 Minute
Wrist Stretch – 1 Minute

INTRO SKILL WORK
Fundamentals:
– PVC Snatch Progression
– Barbell Clean & Jerk: 5set x 3rep

OLYMPIC WORK
Hang Power Clean (mid-thigh) + Power Jerk
3 Rnds Thru:
2set x 1+1rep @60%
2set x 1+1rep @65%

WOD
190119K
3 Min AMRAP of:
400 Meter Run
Max Reps GTOH, #135/95
Rest 3 Min, then:

3 Min AMRAP of:
400 Meter Run
Max Reps GTOH, #115/80
Rest 3 Min:, then:

3 Min AMRAP of:
400 Meter Run
Max Reps GTOH, #95/65

OLY WK3 DAY5
WORKOUT
Hang Power Clean (mid-thigh) + Power Jerk – 60%x1+1, 65%x1+1, 60%x1+1, 65%x1+1, 60%x1+1, 65%x1+1
Snatch Balance – 70%x2x4

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