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

Workout Of the Day

WOD, June 7th

WARM-UP
10 Min:
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
10 Ring Rows
10 Iron Cross
10 Scorpions
10 PVC Pass Throughs
10 PVC Pass Arounds
10 PVC High Hang Snatch
10 PVC Low Hang Snatch

STRENGTH WORK
Power Snatch (20 Min):
1 set x 3 (High Hang Snatch) @ EB
1 set x 3 (Low Hang Snatch) @ EB
1 set x 3 (High Hang Snatch) @ 55%
1 set x 3 (Low Hang Snatch) @ 55%
2 set x 2 (High Hang Snatch) @ 60%
2 set x 2 (Low Hang Snatch) @ 60%
4 set x 1 (High Hang Snatch) @ 65%
4 set x 1 (Low Hang Snatch) @ 65%
***Working on technique and form***

WOD
190606
21 Min:
5 MIN AMRAP
Buy In: 50 Doubles / 100 Singles
3 BMU / 6 C2B / 9 Pull-ups
12 Box Jumps

REST 3:00

5 MIN AMRAP
Buy In: 50 Doubles / 100 Singles
3 BMU / 6 C2B / 9 Pull-ups
8 Box Jump Overs

REST 3:00

5 MIN AMRAP
Buy In: 50 Doubles / 100 Singles
3 BMU / 6 C2B / 9 Pull-ups
4 Burpee Box Jump Overs

(2 C2B = 1 BMU / 3 PU = 1 BMU)

EXTRA
3 Rounds (Not For Time):
16: Reverse Lunges w/ BTN EB
16: Lateral Box Step Ups (8R / 8L)
20: Banded Steps (10R / 10L)
30 Sec Bent Knee Hollow Hold

Mobility:
3 Rounds of:
Couch Stretch x 1:00/Side
Pigeon Stretch x 1:00/Side
Legs Up the Wall x 2:00
(Elevate hips slightly w/ rolled yoga mat)

WOD, June 6th

WARM-UP
10 Min:
200m Run or Row
Walking Lunges
Toe Touches
10 Ring Rows
5 Med Ball Deadlifts
5 Med Ball Front Squats
5 Med Ball Push Press
5 Med Ball Cleans
10 Iron Cross
10 Scorpions

STRENGTH WORK
Push Press + Push Jerk (25 Min):
(% off of Push Press)
1 set x 5 (1 Push Press + 1 Push Jerk) @ EB
1 set x 3 (1 Push Press + 1 Push Jerk) @ 50%
1 set x 2 (1 Push Press + 1 Push Jerk) @ 55%
2 set x 2 (1 Push Press + 1 Push Jerk) @ 60%
5 set x 1 (1 Push Press + 1 Push Jerk) @ 65%

WOD
190605
5 Rounds For Time:
12 KB Sumo Deadlift High Pull, #53/35
15 Med Ball Cleans, #20/14
18 Sit-Ups
(15 Min Time Cap)

EXTRA
Accessory Work
3 Rounds (Not For Time):
10 DB Seated Press
10 DB Hammer Curls
10: 3 Way Arm Raises (Very Light Plates)
30 Sec Bar Hang

Mobility:
1 Min Child’s Pose
1 Min Wall Stretch
1 Min Thoracic Med Ball Stretch

WOD, June 5th

WARM-UP
10 Min:
200m Row or Run
Walking Lunges
Toe Touches
10 Glute Raises
10 Iron Cross
10 Scorpions
Toe Walks
Heel Walks
Cha-Cha-Cha (Hamstring Stretch)
10 Ring Rows
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Windmills
10 PVC Hang Power Snatch

WOD REHEARSAL
WOD PREP
10 Min:
Empty Barbell
5 Low Hang Clean + Jerk
5 Low Hang Power Snatch
5 Push Press

@ Push Press Working Weight
3 Push Press
3 Power Snatch
3 Clean + Jerk

@ Power Snatch Working Weight
3 Power Snatch
3 Clean + Jerk

@ Clean + Jerk Working Weight
3 Clean + Jerk

WOD
190603B
AMRAP:
As Many Reps As Possible:
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks, #135/95
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch, #115/80
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Push Press, #95/65

EXTRA
Accessory Work
4 Rounds (Not For Time):
10: 1-Arm KB Suitcase Deadlift (Right)
10: 1-Arm KB Thruster (Right)
10: Side Plank w/ Leg Abduction (Right)
20: Lateral Step-Overs
10: 1-Arm KB Suitcase Deadlift (Left)
10: 1-Arm KB Thruster (Left)
10: Side Plank w/ Leg Abduction (Left)

Mobility Work
1 Min: Banded Hip Stretch (R/L)
1 Min: Pigeon Pose (R/L)
2 Min: Legs Up The Wall

WOD, June 4th

WARM-UP
20 Min:
0 – 10 min:
200m Run
Walking Lunges
Toe Touches
10 Deep Squats (Holding onto rack)
200m Row
Russian Kicks
Bear Crawls
10 Med Ball Deadlifts
10 Med Ball Thrusters
10 Iron Cross
10 Scorpions
10 PVC Pass Throughs
10 Pass Arounds

10 – 20 min:
Warm up to 75% of Power Clean + Front Squat
1 x 5 @ EB
1 x 3 @ 55%
1 x 3 @ 60%
1 x 3 @ 65%
1 x 2 @ 70%
1 x 1 @ 75%

STRENGTH WORK
12 Min EMOM:
2 reps of:
1 Power Clean + 1 Front Squat @ 75% of 1RM Squat Clean

WOD
190603
Partner WOD
16:00 Min AMRAP

30 Back Squats, #135/95 + 200m Run
40 DB Snatch, #50/35 + 200m Run
50 Calorie Row or 50 Cal Bike

(During the back squats and DB snatches, one athlete runs 200m while the other works through the 30 or 40 reps. Once the runner is done, they can work together to complete the reps. On the row/bike, work can be shared.)

EXTRA
Accessory Work
3 Rounds (Not For Time):
20: Push-up Shoulder Taps
10: Banded Palloff Press (R/L)
10: 1-Arm Russian KB Swing (R/L)
30m: 1-Arm Overhead Carry (R/L)

Mobility Work
10: Shoulder Extensions
10: Prone Snow Angels
1 min: Banded Lunge Shoulder Stretch (R/L)

WOD, June 3rd

WARM-UP
12 Min:
400m Run or Row
Toe Touches
Russian Kicks
10 Deep Squats (Holding onto rack)
10 Leg Swings (5 each side)
Walking Lunges
10 Shoulder Reaches
10 Ring Rows
10 PVC Pass Throughs
10 PVC Good mornings
10 PVC OHS
5 Burpees

STRENGTH WORK
Deschutes Demolition
WOD 2 (20 min):

Work up to a heavy:
1 Rep Overhead Squat
OR
1 Rep Thruster
*Lifts are from the ground

WOD
190602
For Time:
Descending Ladder:

12-10-8-6-4-2
Thrusters, (#115/80)
Burpee Hop-Hops (Over the bar)
(15 Min Time Cap)

EXTRA
Accessory Work
4 Rounds (Not For Time):
1 – Right Arm Farmer’s Carry (Down & Back)
30 Sec Minute Plank
1 – Left Arm Farmer’s Carry (Down & Back)
30 Sec Bent Knee Hollow Hold
* Use a heavy weight while maintaining stability for farmer’s carry

Mobility Work
1:00 Minute: Child Pose
2:00 Minute: Legs Up The Wall (yoga mat in small of the back)

WOD, June 1st

CrossFit PFB Family… Please join us for the BOYCE WOD and Potluck. We will be celebrating Ben and Lyndi’s accomplishments with a fun partner WOD. CrossFit PFB opened on 10/1/2012 and has been going strong for 6 years. We would love to see you all there!

WARM-UP
12 Min:
400m Run or Row
Walking Lunges
Toe Touches
12 Squats
12 HR Push-ups
Russian Kicks
Bear Crawls
12 Iron Cross
12 Scorpions
Cha-Cha-Cha (Hamstring Stretch)
12 PVC Pass Throughs
12 Good Mornings
12 Pass Arounds
6 Jump Squats
6 Inch Worms
6 Burpees

WOD REHEARSAL
5 Min:
WOD Rehearsal
4 Goblet Squats
4 Synchro Burpees
4 DB Power Clean & Jerk
4 Partner Med Ball Sit-ups

WOD
190531
“BOYCE”
Partner WOD

For Time:
Buy In: 600m run
(P1: Run 400m, then P2: Run 200m)

10-9-8-7-6-5-4-3-2-1
Goblet Squats, #50/35
Synchro Burpees
Dumbbell Power Clean & Jerk, #50/35
Partner Med Ball Sit-ups, #20/14

Buy Out:
2012m Row

EXTRA
Active Recovery: Potluck
EAT GOOD FOOD

WOD, May 31st

WARM-UP
10 Min:
400 m Run or Row
Walking Lunges
Toe Touches
10 Squats
10 HR Push-ups
Russian Kicks
10 Ring Rows
10 Iron Cross
10 Scorpions

STRENGTH WORK
STRICT PRESS – (20 Min)
1 x 5 @ EB
1 x 5 @ 55%
1 x 5 @ 60%
1 x 5 @ 65%
3 x 5 @ 70%

FUNDAMENTALS
Barbell Snatch Progression
DB Snatch Progression
Handstand Push-ups
Ring Rows

WOD
190527C
15 Min AMRAP:
10 Alternating DB Snatch, #50/35
10 Pull-ups OR 6 C2B OR 3 BMU
10 Single Arm DB Box Step-ups, 24/20″
10 Handstand Push Ups
10 Alternating Pistols or 25 Squats

EXTRA
Accessory Work
5 Rounds Not For Time:
10: 1 Arm DB Press Right
10: 1 Arm DB High Pull Right
30 Sec Bent Knee Hollow Hold
10: 1 Arm DB Press Left
10: 1 Arm DB High Pull Left
30 Sec Bent Knee Hollow Hold

WOD, May 30th

WARM-UP
12 Min:
200m Run or Row
Walking Lunges
Toe Touches
10 Squats
10 HR Push-ups
5 Burpees
10 Jump Squats
10 Ring Rows
Russian Kicks
Bear Crawls
200m Row

WOD REHEARSAL
5 Min:
WOD Rehearsal
6 Burpee Box Jumps
8 Cal Row or 5 Cal Bike
6 Wall Balls

WOD
190527B
For Time:
60 Burpee Box Jumps, 24/20”
80/64 Cal Row OR 40/32 Cal Bike
100 Wall Balls, #20/14
*Race to the Rower
(25 Min Time Cap)

EXTRA
Accessory Work
5 Minute Active Recovery
Light Row, Bike, Jog, or Walk
Then:

Mobility:
3 Rounds of:
Couch Stretch x 1:00/Side
Pigeon Stretch x 1:00/Side
Legs Up the Wall x 2:00
(Elevate hips slightly w/ rolled yoga mat)

WOD, May 29th

WARM-UP
12 Min:
200m Run or Row
10 Squats
10 Med Ball Deadlifts
10 Med Ball Thrusters
10 Iron Cross
10 Scorpions
10 PVC Pass Arounds
10 PVC Good Mornings
10 PVC Pass Throughs
60 Second Plank

STRENGTH WORK
Deadlifts – (25 Min)
1 x 5 @ 40%
1 x 5 @ 45%
1 x 3 @ 50%
1 x 2 @ 55%
3 x 2 @ 60%

FUNDAMENTALS
Deadlift Progression
5 x 5 Deadlift @ Light Weight
Toes 2 KB Progression
3 x 3

WOD
190527
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)
(12 minute time cap)

EXTRA
Accessory Work
4 Rounds Not For Time:
8: Lateral Box Step Ups Right
8: 1 Arm KB Sumo Deadlifts Right
8: Single Leg Glute Bridge Right
20 Lateral Banded Step Overs
8: Lateral Box Step Ups Left
8: 1 Arm KB Sumo Deadlifts Left
8: Single Leg Glute Bridge Left

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