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

Workout Of the Day

Friday 8 June, 2012

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Blythe (#35 SN, #30 TH, Jmp PUs) 40-50-52, Total: 142
Amaya (#35 SN, #30 TH, Jmp PUs) 49-41-52, Total: 142
Lyndi (RX’d) 50-52-52, Total: 154
Ben (RX’d) 75-79-76, Total: 235

Thursday 7 June, 2012

Front squat 3-3-3-3-3 reps

Ben 205-215-220-225-225(f)
Lyndi 135-145-150(f)-145-145

Wednesday 6 June, 2012

“Michael”

Three rounds for time of:
Run 800 meters
50 Good Mornings
50 Sit-ups

 

Todd (800 1st rnd then 400 for 3 & 4 / 25 x GMs & SUs) 26:44
Blythe 29:53 (PR)
Amaya 31:55
Lyndi 23:41 (PR)
Ben 17:41 (PR)

Great job on the PR’s today!

Tuesday 5 June, 2012

Push jerk 5-5-3-3-1
rest as needed between rounds

Blythe 65-65-70-70-70

Monday 4 June, 2012

21-15-9 reps for time of:
Hang squat clean, 50 pound dumbbells
Handstand push-ups

Lyndi (#30) 12:11
Ben (#45) 12:02

Intro Class:
Skill work – Press, Push Press, Deadlift
Workout:
21-15-9 reps for time of:
Push Press
Deadlift

Todd (#45, #95) 15:30

Sunday 3 June, 2012

“Nancy”

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Ben 14:24
Lyndi 21:12

Saturday 2 June, 2012

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Lyndi 16 min + 16 pull-ups
Ben 19 min + 15 pull-ups

Friday 1 June, 2012

“CrossFit Total” Revisit, “Just for Blythe!”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Blythe 60/65/145 Total: 270

Intro Class
21-15-9 reps of:
Squats
Kettlebell swings
Dips

Todd (#35 KB) 26:03
We want to welcome Todd to PaleoFitBox! Good job today!

Thursday 31 May, 2012

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Lyndi 105/215/240 Total: 560
Ben 145/315/375 Total: 835

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