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

Workout Of the Day

MEMORIAL DAY HERO WOD, 27 May

Warm-Up: 800m Run, then:

Med Ball Clean Skill Work, then:

“McGhee”
As many rounds as possible in 30 min of:
275/185 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24/20 inch box
(Athletes unable to perform the Deadlifts Rx will do 67% of their 1 RM)


WOD, 25 May

Warm-Up:
400m Run, then:

Dynamic Stretches, then: 

Instructor led hip mobility stretch, then:

For time:
800 meter Run
30 Wall-Ball
30 KB Swings, #53/35
30 Med Ball Cleans
30 Med Ball Pushups
30 Med Ball Situps
30 Med Ball Good Mornings
30 Med Ball Overhead Lunges
800 meter Run


WOD, 24 May

Warm-Up:
Double-Under practice: 30 Double-Under attempts (Keep working your single, single, double drill. Once you have 10 successful doubles, start putting more doubles together). Or, if you have DU’s do 100 DU’s, then:

Dynamic Stretches, then: 

X2: 10 Med Ball Cleans, 10 Wall Balls, 10 Med Ball Good Mornings

WOD:
Three Rounds for time of:
14 Turkish Getups, #53/35
500 meter Row


WOD, 23 May

Warm-Up:
Double-Under practice: 30 Double-Under attempts (Keep working your single, single, double drill. Once you have 10 successful doubles, start putting more doubles together). Or, if you have DU’s do 90 DU’s, then:

Dynamic Stretches, then: 

X2: 10 PVC Pass Throughs, 10 KB Swings, 10 Walking Lunges

WOD:
“Cindy”
20 min AMRAP
5 Pull-ups
10 Push-ups
15 Squats


WOD, 22 May

Warm-Up:
400 meter run, then:

Dynamic Stretches, then: 

X2: 10 PVC Pass Throughs, 10 PVC Pass Arounds, 10 Pull-Ups

WOD:
Back Squat
5-5-3-3-2-2-1-1


WOD, 21 May

Warm-Up:
Double-Under practice: 30 Double-Under attempts (Keep working your single, single, double drill. Once you have 10 successful doubles, start putting more doubles together). Or, if you have DU’s do 80 DU’s, then:

Dynamic Stretches, then: 

X2: 10 KB Swings, 10 Handstand Push-Ups, 10 Turkish Getups #53/35 (x5 each hand)

WOD:
Four Rounds for time of:
50 Double-Unders
50 Good Mornings #45/35
50 “Frog” Situps


WOD, 20 May

Warm-Up:
Double-Under practice: 30 Double-Under attempts (Keep working your single, single, double drill. Once you have 10 successful doubles, start putting more doubles together). Or, if you have DU’s do 70 DU’s, then:
Dynamic Stretches, then: 
X2: 10 PVC Pass-Throughs, 10 KB Halos, 10 PVC Overhead Squats (OHS)

WOD:
Three rounds for time of:
21 OHS, #95/65
21 Pull-ups
400 meter run


WOD, 18 May

Warm-Up:
Double-Under practice: 30 Double-Under attempts. Or, if you have DU’s do 60 DU’s, then:
Dynamic Stretches: Toe Touches, Lateral Over/Unders, Squat Steps, Baby Elephant), then:
X2: 10 PVC Pass-Throughs, 10 Pull-Ups, 10 KB Swings

WOD:
Three Rounds for time of:
20 Med Ball Cleans, #20/14
100 meter Stone Carry
20 Burpees
100 meter Stone Carry

*Due to the unpredictable weather this WOD will be at the Box, NOT at the park!*


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