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

Workout Of the Day

Wednesday 25 Apr, 2012

“J.J.”

For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up

Blythe #55 & Box HSPU – 29:58
Lyndi #105 – 38:56
Ben #185 (1-3), #165 (4-5), #155 (6-10) – 50:38

Tuesday 24 Apr, 2012

Overhead Press 3-3-3-3-3 reps.

Lyndi 75-85-90-95-95
Ben 135-135-135-135-135

Monday 23 Apr, 2012

Eight rounds for max reps of:
Muscle-ups, 20 seconds
or (Jumping pull-ups, for 20, rest for 10, then
Dips, for 20)
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds

Blythe #55 PU/DIP: 191 reps
Becky #50 PU/DIP: 204 reps
Lyndi (rx’d) 44
Ben (rx’d) 50

Sunday 22 Apr, 2012

Recovery Day
(For Ben & Lyndi)

Saturday 21 Apr, 2012

Back Squat 2-2-2-2-2-2-2-2-2-2 reps
1 min rest between sets

Lyndi 185 (all 10 sets)
Ben 225 (first 5) then 245 (last 5 sets)
Still recovering from surgery on my foot so I have to be careful how much weight I put on it.

Friday 20 Apr, 2012

Complete as many rounds as possible in 12 minutes of:
15 Towel-Jump Pull-ups
15 Push-ups

Becky 5 Rnds + 10 TJPUs
Lyndi 10 Rnds + 11 Push-ups
Ben 12 Rnds

Thursday 19 Apr, 2012

For time:
Run 400 meters (or 500m Row)
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters (or 400m Row)
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters (or 300m Row)
95 pound Thruster, 9 reps
9 Pull-ups

Ben 11:05 (Row)
Lyndi 14:15 (Row)

Wednesday 18 Apr, 2012

Recovery Day
(For Ben & Lyndi)

Deadlift Again 1-1-1-1-1-1-1

Blythe 85-105-125-135-145-145-145

Tuesday 17 Apr, 2012

Deadlift 1-1-1-1-1-1-1 reps

Lyndi 205-225-235(PR)-245(F)-240(F)-no lift-no lift
Ben 275-305-315-335-345-no lift-no lift
(Foot still hurts from surgery)

WP Facebook Auto Publish Powered By : XYZScripts.com