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

Workout Of the Day

Friday 2 Mar, 2012

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 x 75 pound Snatch, 30 reps
30 x 135 pound Snatch, 30 reps
30 x 165 pound Snatch, 30 reps
As many reps as possible, 210 pound Snatch

Currently have a shoulder injury and couldn’t do the above workout. So, I used the same scheme and modified it to something I can do:

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 x 15 inch Box Jump
45 x 20 inch Box Jump
45 x 24 inch Box Jump
As many reps as possible, 31 inch Box Jump

Ben 173 reps

Skill Day
Snatch

Blythe – #35

Deadlifts
1-1-1-1-1-1-1

 

Becky 75-95-115-135-155-165-170
Awesome work, Becky!! 

Thursday 1 Mar, 2012

Recovery Day
(For Ben & Lyndi)

Skill Day
Snatch

Wednesday 29 Feb, 2012

For time:
25 x Handstand push-ups
50 x Toes-to-bar
Run 800 meters
75 x Push press #75/45
150 x Double-unders

Ben 18:52
Lyndi 24:13

15 x Box HSPU
20 x Toes-to-bar
500 m Row
500 x Push press #35
200 x Singles   

Blythe 14:27

Tuesday 28 Feb, 2012

Reg Group Class

Weighted pull-ups
1-1-1-1-1-1-1 reps

Ben 88-98-108-118(f)-113-115.5-118
Lyndi 20-29-31.5-34-36.5-39(PR)-41.5(PR)

 

Monday 27 Feb, 2012

Reg Group Class & Fundamentals

Three rounds for time of:
Row 300 meters
20 x Wallball shots, #20/14
10 x Pull-ups

Tiffany  #8, Jumping pull-ups – 20:07
Becky #8, Jumping pull-ups – 9:56
Ben – 8:25 (as Rx’d)
Lyndi – 10:18(as Rx’d)

 

Nice job, Tiffany!!!

Saturday 25 Feb, 2012

 “Zimmerman”

Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups 

Ben – 11 rounds (as Rx’d)
Lyndi – 9 rounds + 2 DL (#165)


Friday 24 Feb, 2012

Reg Group Class:
“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Ben  11:48
Lyndi  16:25

Fundamentals:
“Diane”
21-15-9
Deadlift
Handstand Push-Ups


Blythe  #80 DL, box HSPU  9:29

Thursday 23 Feb, 2012

Complete as many reps as possible in 7 minutes of:
Burpees

Lyndi – 79
Becky – 51

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