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

Workout Of the Day

WOD

20 Min AMRAP:
400 meter run
5 Snatch #95/65
15 Pushups


Thursday 1 Nov, 2012

Warm up, then work on an Olympic lift of your choice for 15 “honest” minutes then:

8 rounds for reps of:
2 min Single Unders
1 min Rest

Pat 1535 reps
Chris 1014 reps

Monday 15 Oct, 2012

8 rounds for time of:
5x Power snatch (95#)
Row 200m
10 X Box Jumps

Lexi (4 rnds, PVC OHS, 16″ Box Jumps) 13:57
Sheila (6 rnds, #15 Pwr Snatch, Step Ups) 16:04
Lyndi (Rx’d) 22:25
Ben (Rx’d) 17:18

 

Friday 30 Nov, 2012

50-40-30-20-10 reps for time of:
Burpees
Front Squats #95/65

Sunday 29 Apr, 2012

Manion

Seven rounds for time of:
Run 400 meters
135/95 pound Back squat, 29 reps

Ben (Rx’d) 32:51
Lyndi (Rx’d) 42:51

Thursday 14 June, 2012

21-15-9 reps for time of:
Knees-To-Elbows
Overhead Squats #95/65

Todd (#15) 7:09
Lyndi (Rx’d) 6:18
Ben (Rx’d) 4:17

Saturday 21 Jan, 2012

Recovery Day

We woke up this morning to still no power and had to cook breakfast on the camp stove again for the third morning. After going to the store to buy some more groceries and pickup some more camp stove fuel, we came home to the power being back on. Woohoo! Hopefully the power stays on.

Monday 12 Nov, 2012

Diane
21-15-9 reps for time of:
Deadlift #225/185
HSPU

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