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

Workout Of the Day

Saturday 16 June, 2012

10 rounds, each for time of:
15 Push-ups
Sprint 60 yards
Rest 60 seconds

Lyndi 14:26
Ben 12:49
(both including 60 sec breaks)

Friday 15 June, 2012

Amanda

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Blythe (#35) 14:49
Lyndi (#85) 13:18
Ben (Rx’d) 13:26

Wednesday 13 June, 2012

Group Class
10 rounds for time of:
10 x Med Ball Clean
10 x Burpees

Great job Blythe!

Blythe (Rx’d) 40:10

Tuesday 12 June, 2012

12 min AMRAP
10 x Air Squats
5 x Squat Cleans #135/95
20 x Double Unders

Lyndi 4 Rnds + 2 DUs
Ben 7 Rnds

Monday 11 June, 2012

3 Rounds for time of:
Run 400-800-1200 meters
Deadlift 30-20-10 (@ 50% 1 rep max)

Blythe #85 19:26
Becky #85 20:58
Todd #75 26:03
Lyndi #125 24:06
Ben #185 14:18

Sunday 10 June, 2012

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Lyndi (Cindy) 18 Rnds + 5 Pull-ups
Ben (Mary) 12 Rnds + 1 Pistol

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

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