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

Workout Of the Day

WODs at PFB are mixed-level CrossFit classes. Daily “Accessory work” is also programmed to accompany each WOD, for athletes to develop strength and mobility on their own after class.

Coaches carefully guide all novice CrossFitters and new members in learning how to “scale” prescribed weights and movements to the athlete’s ability. Many long-time members at PFB continue to scale their weights and movements to accommodate developing capabilities or long-term needs.

WOD, Nov 23rd

WARM-UP
(10 Min):
10 Cal Row or Bike
Walking Lunges
Toes Touches
10 Deep Squats (Holding onto rack)
Russian Kicks
10 Cal Row or Bike
10 Iron Cross
10 Scorpions
10 PVC Pass Throughs
10 PVC Pass Arounds
10 PVC Good Mornings
5 Med Ball Deadlifts
5 Med Ball Squat Cleans
5 Wall Balls

WOD PREP
(10 MIN):
Warm up movements for WOD

WOD
191123
PARTNER WOD:
For Time:
100 Cal Row or Bike, THEN:
30 RDS of:
5 Wall Balls #20/14
3 BOTB
1 Squat Clean, #225/155
***Athletes will complete a 400m Run or Row after RDS 10, 20, 30
(40 MIN TIME CAP)

WOD DETAILS
*Athletes will share row and bike as desired for the 100 Cal.
*One athlete works at a time
*Athlete 1 must complete one full round, then Athlete 2 must complete 1 full round. Athletes will alternate completing rounds
*Athletes will split the 400m Run or Row (Athlete 1: 200m / Athlete 2: 200m)
*The run or row has to be complete in order to work on the rounds
WOD Variations:
RX+:
*Wall Balls, #30/20

WOD, Nov 22nd

WARM-UP
8 Min:
200m Run or Row
Walking Lunges
Toes Touches
10 Deep Squats (Holding onto the rack)
10 Iron Cross
10 Scorpions
10 Ring Rows
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
6 Light KB SDHP
6 Light KB Goblet Lunges
6 Light Russian KB Swings

STRENGTH WORK
HATCH SQUAT – WEEK 2 DAY 2 (35 MIN):
Back Squats
1 set x 10 rep @ 60%
1 set x 8 rep @ 70%
1 set x 8 rep @ 75%
1 set x 8 rep @ 80%
Front Squats
1 set x 5 rep @ 60%
1 set x 5 rep @ 65%
2 set x 5 rep @ 70%

***Please set up for the WOD during the strength time

WOD
191122
10 MIN AMRAP:
2-4-6-8…
KB SDHP, #53/35
KB Goblet Lunge, #53/35
KB Russian Swings, #53/35
Med Ball Step-up, 24/20; #20/14
***Athletes will add 2 reps each round
(Score = Total Rds + Reps)

WOD DETAILS
*Athletes will complete 2 reps of each movement and then 2 reps each round
*KB SDHP: KB Sumo Deadlift High Pull
*KB Goblet Lunge: The KB needs to be held in the Goblet position. Athletes can do forward or reverse lunges.
*Med Ball Step-up: The ball can be held in any manner but may not make contact with the legs. Athletes need to make full leg extension on top of the box.
WOD Variations:
RX+:
*KB: #70/53
*Med Ball: #30/20

EXTRA
“Boulder Shoulders”
3 RDS (NFT):
60 ft Overhead KB Carry w/ 1 KB or 2 KB
10 Ring Rows
30 Sec Handstand Hold
10 Strict DB Press

WOD, Nov 21st

WARM-UP
(8 MIN):
400m Run or Row
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 HR Push-ups
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Windmills
5 Med Ball Deadlifts
5 Med Ball Front Squats
5 Med Ball Squat Cleans

STRENGTH WORK
Pause Bench Press (20 MIN):
5 set x 6 rep @ Lighter Weight
*3 SEC Pause at the Bottom of Each Rep
*Lay on bench, pull shoulders back and down, and make sure you have your feet on the ground or on plates. Keep your butt on the bench.
*Lower bar to sternum with the hands just outside the shoulders – not too wide. Elbows should go generally BACK and OUT. Hold under tension for 3 seconds, and then press out to lockout.
*Go lighter than you think and add weight if you feel capable
(PARTNER AND SPOTTER REQUIRED)

WOD
25 MIN EMOM:
1. 100m Run / 125 Cal Row / 8 Cal Bike
2. 5 PU + 5 Med Ball Squat Cleans, #20/14
3. 10 Alt. DB Clean or Snatch, #50/35
4. 40 Double-Unders + 4 Devil’s Press, #50/35
5. Rest
*Athletes will cycle through this 5 times
(Score = Athlete Effort / No Whiteboard)

WOD DETAILS
*Today is to focus on technique and movements. It is about quality, not speed.
*There is not a score for the WOD

EXTRA
Accessory Work
“GUTS”
4 RDS (NFT):
10 Cal Bike
10 Russian Twists w/ Plate
1 MIN PLANK

WOD, Nov 20th

WARM-UP
(8 MIN:)
200m Run or Row
Toe Touches
Russian Kicks
10 Reverse Lunges
10 Iron Cross
10 Scorpions
10 Prone Snow Angels
10 Deep Squats (Holding onto rack)
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
5 Med Ball Deadlifts
5 Med Ball Cleans
1 MIN Child’s Pose (On Your Own)

STRENGTH WORK
STRICT PRESS, PUSH PRESS, PUSH/SPLIT JERK (22 MIN):
*Warm up to a moderate weight for Strict Press, THEN:
3 sets x 3 reps @ moderate weight, THEN:
*Push Press, adding weight each set
3 sets x 3 reps making small weight increases, THEN:
*Push Jerk or Split Jerk
3 sets x 2 reps making small weight increases
***Athletes are adding weight as they move through the three different press movements.
***Athletes should be focused on technique instead of weight

WOD
191119
3 Rds for Time:
12 Clean + Jerks, #135/95
9 Med Ball Sit-ups, #20/14
6 Bar Facing Burpees
400m Run or 500m Row
(22 MIN TIME CAP)

WOD DETAILS
*Clean + Jerk: Athletes need to make sure they are completing a jerk for the movement and not a push press
*Clean+Jerk: Perspective: RX weight is 65% of 1RM
WOD Variations
RX+:
Clean + Jerk: #155/105
Sit-ups: #30/20
Scaled:
Clean + Jerk: #115/80; #95/65; #75/55

EXTRA
Accessory Work
“SUNS OUT GUNS OUT”
3 RDS (NFT):
10 DB Strict Press
10 Alt. DB Hammer Curls
10 Ring Rows
10 Lateral Plate Raises

Pull Up Progression Program
5 sets of:
10 Ring / Bar Rows (Supine)
10 Straight Arm Band Pull Down / Weighted Pull Over

WOD, Nov. 18th

WARM-UP
(8 MIN):
200m Run or Row
Toe Touches
Russian Kicks
Bear Crawls
10 Lateral Lunges
10 Iron Cross
10 Scorpions
10 Prone Snow Angels
10 Banded Pull Aparts
5 PVC Pass Throughs
5 PVC Muscle Snatch
5 PVC Low Hang Power Snatch
5 PVC OHS

STRENGTH WORK
Power Snatch+OHS (22 MIN):
*Athletes will build to a Moderate Power Snatch + OHS
*THEN 5 sets x 1 rep (1 Power Snatch+OHS) @ Moderate Weight
***Complete a 1 MIN PLANK after each set
*Moderate = 70-80% of 1RM Snatch
*Athletes need to deadlift the bar to a full standing position to establish the hang position
*Low Hang – Right above the knee
*Athletes need to stand to fill hip and leg extension before complete the OHS

*Please warm up DB Thrusters during this time, START LIGHT

WOD
191118
PARTNER WOD:
3 RDS FOR TIME:
9 Box Jump Overs, 24/20
18 Power Snatch, #95/65
9 Box Jump Overs, 24/20
18 OHS, #95/65
9 Box Jump Overs, 24/20
18 DBx2 Thrusters, #50/35
(22 MIN TIME CAP)

WOD DETAILS
*One athlete will work at a time. Share reps as desired.
*Athletes do not have to stand up all the way on the box
*DB Thrusters are with 2 DBs
WOD Variations:
RX+:
*Barbell Movements: #115/80
Scaled:
*Barbell: #75/55; #65/45; #45/35

EXTRA
Accessory Work
“BUTTS”
3 RDS (NFT):
10 DB Deadlifts
10 Alt. Box Step Ups
10 Romanian Deadlift
5 Empty Barbell Lungsters
“ENDURANCE”
50 CAL ROW OR BIKE

WOD, Nov 18th

WARM-UP
8 Min:
200m Run or Row
Walking Lunges
Toes Touches
10 Deep Squats (Holding onto the rack)
10 Iron Cross
10 Scorpions
10 HR Prone Snow Angels
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
5 Light DB Strict Press
5 Burpees
5 Plate Press Out Squats (Slow and Controlled – Light Weight)

STRENGTH WORK
HATCH SQUAT – WEEK 2 DAY 1 (35 MIN):
Back Squats
1 set x 10 rep @ 60%
1 set x 8 rep @ 65%
1 set x 6 rep @ 70%
1 set x 6 rep @ 75%
1 set x 6 rep @ 80%
Front Squats
1 set x 5 rep @ 60%
1 set x 5 rep @ 70%
2 set x 5 rep @ 75%

***Please set up for the WOD during the strength time

WOD
191117
10 MIN AMRAP:
BUY IN:
20 Burpees
15 Cal Row or Bike
Then, AMRAP of:
4 HSPU
6 T2B
8 Alt. Pistols
60ft KBx2 Farmer’s Carry, #53/35
(Score = Total Rds + Reps)

WOD DETAILS
*Athletes must complete the BUY IN before starting the AMRAP
*It will be a race to the rower or bike
*Athletes will hold a KB in each hand for the Farmer’s Carry
WOD Variations:
RX+:
*Deficit HSPU: (Guys: 2- 45s each side / Ladies: 1- 45 each side)
*Farmer’s Carry: (Guys: #70 DB/ Ladies: #50 DB)
Scaled:
*HSPU: Off the box, Seated DB Press
*T2B: T2KB or Hanging Knee Raises
*Pistols: Air Squats

EXTRA
Accessory Work
“GUTS”
8 MIN Alternating Tabata
20 Sec Love Taps
10 Sec REST
20 Sec Weighted Sit Up
10 Sec REST

Love Taps are where you sit on the ground with straight legs. You will lift both legs (fighting to keep them straight) up and over a KB or DB. Control the legs and just tap the heels on one side and then the other. You will use 5-20# for the weighted sit ups. You will touch the plate/db behind your head, sit up and press it over head to lock out.

Pull Up Progression Program
10 sets of 3-5 Banded Strict Pull Ups (Rest after each set
Then: 8 Rounds Tabata (4 MIN TOTAL)
***20 Sec On / 10 Sec Rest
*20 Sec Band at Chest Hold or Supine Rings to Chest / Bar to Chest Hold

HERO WOD, Nov 16th

WARM-UP
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 Prone Snow Angels
10 HR Push-ups
10 Deep Squats (Holding onto the rack)
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
10 PVC Windmills

WOD PREP:
(10 MIN):
Set up for WOD and warm up movements
*Movements should be warmed up with a lighter weight

HERO WOD DETAILS:
U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, OR, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, CA, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan.
He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.
This “Coffey” Hero WOD was first posted on CrossFit Main Site as the workout of the day for Wednesday, December 11, 2013 (131211).

WOD
“COFFEY”
HERO WOD:
Teams of 2, For Time:
800m Run
50 Back Squats, #135/95
50 Bench Press, #135/95
800m Run
35 Back Squats, #135/95
35 Bench Press, #135/95
800m Run
20 Back Squats, #135/95
20 Bench Press, #135/95
800m Run
1 Muscle-Up
(40 MIN TIME CAP)

WOD DETAILS
*Athletes both have to complete the run, but can split the reps for the other movements.
*Both athletes have to complete the run before starting the next movement
*Teams will have 2 bars, one for bench and one for back squats.
*Back Squats will be from the ground
WOD VARIATIONS:
*800m Run: 1000m Row
*Back Squats: EB Back Squats or Body Weight Squats
*Bench Press: HR Push-ups
MU: 4 Pull-ups or 4 Ring Rows

WOD, Nov 15th

WARM-UP
(8 MIN):
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
Over-Over-Under-Under
10 Iron Cross
10 Scorpions
10 Deep Squats (Holding onto rack)
10 Cal Row or Bike
10 Ring Rows
10 PVC Good Mornings
10 PVC Pass Throughs
5 Wall Balls

STRENGTH WORK
HATCH SQUAT – WEEK 1 DAY 2 (35 MIN):
Back Squats
1 set x 10 rep @ 60%
1 set x 8 rep @ 65%
1 set x 8 rep @ 70%
1 set x 8 rep @ 75%
Front Squats
1 set by 5 rep @ 60%
1 set by 5 rep @ 65%
2 set by 5 rep @ 70%

WOD
191115
10 MIN AMRAP:
10 C2B Pull-ups
15 Wall Balls, #20/14
20/15 Cal Row or Bike
(Score = Total Rds+Reps)

WOD DETAILS
*This will be a Race to the Rower
*20 Cals for the Guys / 15 Cals for the Ladies
WOD Variations
RX+:
*Wall Balls: #30/20
Scaled:
*C2B PU: Pull-ups, Jumping Pull-ups, Ring Rows

EXTRA
“Endurance + Power”
100 Cal Bike
*Every 20 cals stop and complete 3 Ground Over Shoulder w/ Brute Ball

Pull Up Progression Program
5 sets of:
10 Kipping Swing
3 – 5 Jump and Slow Lower

WOD, Nov 14th

WARM-UP
(10 MIN):
200m Run or Row
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 Prone Snow Angels
10 HR Push-ups
10 Deep Squats (Holding onto the rack)
5 PVC Pass Throughs
5 PVC Snatch High Pulls
5 PVC Muscle Snatch
5 PVC Low Hang Snatch
5 PVC OH Squats
Walking KB Overhead Carry (Right Arm – Down + Back / Left Arm – Down+Back) Light Weight

STRENGTH WORK
Snatch (20 MIN):
1 set x 3 rep – 5 Sec Snatch Grip Deadlift
10 set x 1 rep Low Hang Snatch @ Light Weight
10 set x 1 rep Snatch (From The Floor) @ Light Weight
*Snatch can be Power or Squat
*Today is to work on form and technique
*Light weight means 50 – 60% of 1RM

WOD
191113
“The Longest Mile”
4 Rounds of:
10 Burpees
100m Run or 125m Row
10 Squats
100m Run or 125m Row
10 Push-ups
100m Run or 125m Row
10 Sit-ups
100m Run or 125m Row
(20 MIN TIME CAP)

WOD DETAILS
*This WOD is 4 rounds for time
*Athletes need to focus on making sure each rep is to standard, especially if wanting Rx
*Quality reps before speed

EXTRA
Accessory Work
“STABILITY + GRIP”
3 RDS (NFT):
KB Suitcase Carry (Down+Back – KB Each Hand)
30 Sec Plank
Overhead KB Carry (Down+Back – Right Arm)
30 Sec Bent Knee Hollow Hold
Overhead KB Carry (Down+Back – Left Arm)
30 Sec Handstand Hold (Modification: Off the box)

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