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

Workout Of the Day

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

Wednesday 15 Feb, 2012

Eight rounds for time of:
10 x Burpees
15 x Jumping alternating lunges
20 x Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds – Repeat

Ben 20:55
Lyndi 27:30
(Both as Rx’d)

Tuesday 14 Feb, 2012

Recovery Day
(For Ben & Lyndi)

Re-visit, just for Becky!
For time:
Row 2K
50 x Wall-ball shots #20/14/8
Row 1K
35 x Wall-ball shots
Row 500 meters
20 x Wall-ball shots

Fundamentals Day 2
3 rounds
15 x Kettlebell Swings
50 x Jump rope
10 x Dips (rings/box)

Monday 13 Feb, 2012

Reg Group Class:
Front squat 3-3-3-3-3 reps

Ben 185-205-225-235-240
Lyndi 125-135-145-155(f)-150(x1f)

Fundamentals Group Class:

(Day 1)
Squats, Press, Push Press, Deadlift
Workout:
3 Rounds for time of:
5 x Press
10 x Deadlift
15 x Squats

Sanya #35/#65/half box squats 35:21
Christina #15/#35 KB/ box squats 35:26

(Day 2)
Kettlebell Swings, Med Ball Cleans, Dips (ring/box)
Workout:
21-15-9 Reps of:
KB Swings
Wall squats
Dips (ring/box)

Blythe  10:28 

I would like to welcome Blythe, Christina, and Sanya to our fitness family!  I am so excited to be working with all of you!

Sunday 12 Feb, 2012

For time:
Row 2K
50 x Wall-ball shots #20/14
Row 1K
35 x Wall-ball shots
Row 500 meters
20 x Wall-ball shots

Ben 18:39
Lyndi 24:53
(both as Rx’d)

Saturday 11 Feb, 2012

“Erin”
5 Rounds for time of:
15 x Dumbell Splitcleans #40/25
21 x Pull-ups

Ben 16:12
Lyndi 19:30
(both as Rx’d)

Thursday 9 Feb, 2012

Five rounds for time of:
800 meter run
9 x Muscle-ups

Ben 26:14 (As Rx’d)
Lyndi 19:22 (3 Rnds)

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