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

Workout Of the Day

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

Tuesday 21 Feb, 2012

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.
Warm-up as needed, then 3 x attempts per lift for max.

This pose looks familiar! Becky: Yesterday’s workout, today.

Ben 215, 245, 185 (Total 645)
Lyndi 145, 120, 115 (Total 380)

Monday 20 Feb, 2012

Angie

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
(Must complete one movement before moving on to the next; no partitioning.)

Blythe 18:59 (x50 per)
Ben 13:58
Lyndi 21:13
Becky 11:27 (x50 per)

Sunday 19 Feb, 2012

“Crossfit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
(Warm-up as needed then: 3 x attempts per lift for max)

Friday 17 Feb, 2012

Reg Group Class:
Seven rounds for time of:
15 x Jumping Towel Pull-ups
10 x Wallball shots, 20 pound ball
15 x Kettlebell swings, 1.5 poods
20 x Double-unders 

Ben 13:47
Lyndi 18:59
Nate 16:49
Becky 21:56
We would like to say welcome to Nate, and we hope to see you back soon!

Fundamentals Day 4:
5 Rounds for time of:
5 x Toes to bar
10 x Push Press
15 x Jumping Pull ups
20 x Box Jumps/Step Ups

Blythe 14:10

Thursday 16 Feb, 2012

Reg Group Class:
21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster

Ben 8:40
Lyndi 14:17
(Both as Rx’d)

Fundamentals Day 2/3:
Five rounds for time of:
10 x Burpees
15 x Jumping alternating lunges
20/40 x Double-unders/Singles
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds – Repeat 

Blythe 27:42
Christina 30:16

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