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

Workout Of the Day

Tuesday 29 May, 2012

21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up

Blythe (#15, Jmping pull-ups) 14:44
Lyndi 8:58
Ben 5:59

Monday 28 May, 2012

Have a good Memorial Day! We’ll be enjoying our day off spending it with family.

Sunday 27 May, 2012

Five rounds for time of:
7 x Seated Ring L-Pullups
5 x Parallette handstand push-ups
10 x Pistols

Lyndi 16:33
Ben 14:06

Saturday 26 May, 2012

Clean 3-3-3-3-3-3-3 reps

We’ll be doing this one later in the day as we are going to be at the Northwest Regionals for most of the day. We’re excited about getting to watch some top notch athletes and affiliate teams battle it out for a chance to go to the games!

Ben 155-165-175-175-175-175-175

Thursday 24 May, 2012

Recovery Day
(For Ben & Lyndi)

Wednesday 23 May, 2012

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats

Blythe  (Jumping pull ups, Blue rubber band dips) 8 rnds + 5 dips
Amaya  (Jumping Pull ups, box dips)  9 rnds
Lyndi (Rx’d) 12 rnds
Ben (Rx’d) 20 rnds + 3 squats

Tuesday 22 May, 2012

“Helen”

Three rounds for time:
Run 400 meters
21 x Kettlebell swings
12 x Pull-ups

Lyndi (Rx’d, pushing Harley) 13:24

Monday 21 May, 2013

3 rounds for time of:
10 x Front squats #135/95
20 x Burpees
Row 500 meters

Blythe (#15) 22:04
Amaya (#35) 22:50
Lyndi (Rx’d) 16:39
Ben (Rx’d) 13:05

Sunday 20 May, 2012

Recovery Day
(For Ben & Lyndi)

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