16536 SE 362nd Dr.
Sandy, OR 97055
(503) 327-3302
hello@crossfitpfb.com
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.
WARM-UP
(10 MIN):
200m Run or Row
Toe Touches
Russian Kicks
10 Lateral Lunges
10 Iron Cross
10 Scorpions
10 Reverse Lunges
10 Deep Squats (Holding onto rack)
10 PVC Pass Throughs
10 PVC Good Mornings
5 Med Ball Deadlifts
5 Med Ball Hang Pwr Cleans
5 Strict DB Press
WOD PREP
(10 MIN):
Set up and warm up for the WOD
WOD
191230
8 Rds For Time:
8 Pull-ups
8 Hang Pwr Cleans, #75/55
8 Thrusters, #75/55
8 BOTB
8 Alt. Jumping Lunges
8 Squats
8 HSPU
8 Sit-ups
(40 Min Time Cap)
WOD DETAILS
*Athletes will complete 8 rounds for time
*Athletes have the option to partner the wod, time doubled
RX+:
*Pull-ups: C2B
*Barbell Movements: #95/65
Scaled:
*PU: Banded Strict PU, Jumping PU, Ring Rows
*Alt. Jumping Lunges: Forward or Reverse Lunges
*HSPU: Off the box or Strict DB Press
WARM-UP
(8 Min):
200m Run or Row
Toes Touches
Russian Kicks
10 Lateral Lunges
10 Deep Squats (Holding onto the rack)
10 Iron Cross
10 Scorpions
10 Reverse Lunges
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
STRENGTH WORK
HATCH SQUAT – WEEK 8 DAY 1 (35 MIN):
Back Squats
1 set x 5 rep @ 65%
1 set x 5 rep @ 70%
1 set x 5 rep @ 75%
1 set x 5 rep @ 80%
Front Squats
1 set x 5 rep @ 60%
3 set x 5 rep @ 65%
***Please set up for the WOD during the strength time
WOD
191228
9 MIN AMRAP:
20 Air Squats
20 Burpees
20 Reverse Lunges
20 Sit-ups
200m Run or 250m Row
(Score = Total Rds + Reps)
WOD DETAILS
*Athletes will complete as many rounds and reps as possible
*Movements need to be done to standard. Standards before speed.
WOD Variations:
Baby Bumpers:
*Burpees = 20 Cal Bike
*Sit-ups = 20 Slam Balls
EXTRA
Accessory Work
“Suns Out Guns Out”
4 RDS (NFT):
50 Banded Pull Aparts
45 Chest Supported DB Rows (Moderate Weight)
25 Banded Tricep Extensions
25 Banded Hammer Curls
WARM-UP
(12 MIN):
10 Cal Row or Bike
Walking Lunges
Toe Touches
Russian Kicks
10 Lateral Lunges
10 Iron Cross
10 Scorpions
10 HR Push-ups
10 Cal Row or Bike
10 Deep Squats (Holding onto the rack)
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
5 Med Ball Deadlifts
5 Med Ball Power Cleans
WOD PREP
(12 MIN):
Set up for WOD and warm up movements
*Movements should be warmed up with a lighter weight
WOD DETAILS
This partner WOD is a memorial to the 12 victims, including Garry Purdham who tragically lost their lives on June 2, 2010 during a shooting in Cumbria, England – when a lone gunman killed 12 people and injured 11 others before killing himself. Garry, an English professional rugby league footballer and farmer, was, along with his wife, Ros, and 2 boys, Cameron and Flynn, a member of CrossFit CA22 (Dumfries and Galloway, United Kingdom). The box held a memorial workout for Garry.
Ros and Cameron, who often work out together, opted for a Partner WOD. The 31 minutes represent Garry’s age when he died. The 12 movements represent each of the people who lost their lives in the shooting.
PARTNER WOD
“GARRY PURDHAM”
31 MIN AMRAP:
31 Burpees
31 DU
31 Deadlifts, #95/65
31 Push-Ups
31 Box Jumps, 24/20
31 Hang Power Cleans, #95/65
31 Air Squats
31 KB Swings, #53/35
31 STOH, #95/65
31 Sit-ups
31 Calorie Row
31 Wall Ball Shots, #20/14
(Score = Total Rds + Reps)
WOD DETAILS
*One athlete will work at a time, share reps as desired
WOD VARIATIONS:
*Weight Perspective:.50% of 1 RM Clean and Jerk
RX+:
*Barbell Movements: #115/85
Scaled:
*DU = 62 Singles
Baby Bumpers:
*Burpees = 31 Cal Bike
*Box Jumps = Box Step-ups
WARM-UP
(8 MIN):
200m Run or Row
Toe Touches
Russian Kicks
10 Lateral Lunges
10 Iron Cross
10 Scorpions
10 Deep Squats (Holding onto rack)
10 PVC Good Mornings
10 PVC Pass Throughs
5 Med Ball Deadlifts
5 Med Ball Hang Power Cleans
20 Doubles or Singles
STRENGTH WORK
HATCH SQUAT – WEEK 7 DAY 2 (35 MIN):
Back Squats
1 set x 4 rep @ 70%
1 set x 4 rep @ 75%
1 set x 4 rep @ 80%
1 set x 4 rep @ 85%
Front Squats
1 set x 5 rep @ 60%
1 set x 5 rep @ 65%
2 set x 5 rep @ 70%
WOD
191226B
8 MIN AMRAP:
4 Hang Power Clean, #95/65
8 Front Rack Lunges, #95/65
20 Double Unders
(Score = Total Rds+Reps)
WOD DETAILS
*Complete as many rounds and reps as possible
*Weight Perspective: 50% of 1RM Clean
*Athletes must stand all the way to full extension to establish the hang position before beginning the hang power cleans
*Lunges can be forward or reverse
WOD VARIATIONS:
RX+:
*#115/85
Scaled:
*Lunges = Front Squats
*DU = 40 Singles
*OHS = Goblet Squats
EXTRA
“GUTS”
4 RDS (NFT):
10 Med Ball Sit Ups, #20/14
10 Med Ball Russian Twists
10 EB Good Mornings, #45/35
1 MIN Plank
WARM-UP
(10 MIN):
200m Run or Row
Toe Touches
Russian Kicks
10 Lateral Lunges
10 Deep Squats (Holding onto the rack)
10 Iron Cross
10 Scorpions
10 Prone Snow Angels
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
5 High Hang Power Snatch
5 Low Hang Power Snatch
WOD PREP
(15 MIN):
*Warm up Hang Power Snatch
*Hang Power Snatch- Perspective: 72% of 1RM
*Set up for WOD and warm up other movements
WOD DETAILS
James Wolfe-McCormick was diagnosed with AML Leukemia on 6/26/99 at the age of 17. James spent the next 6 months at Doernbecher Children’s Hospital fighting for his life. James was selected to participate in a research chemotherapy treatment. James began his treatment and was faced with many bumps in the road. James continued to fight and never gave up. On 12/24/99, James finished his last chemotherapy treatment. This Christmas Eve we were able to celebrate James being in remission for 20 years. James being here today is 1 BIG MIRACLE! We love you James!!!!
PARTNER WOD
“FIGHTER + SURVIVOR”
For Time:
6 Rope Climbs
26 Hang Power Snatch, #115/80
99 Wall Balls, #20/14
17 T2B
6 Rope Climbs
12 MU
24 HSPU
99 DU
20 KB Thrusters x 2, #53/35
1 Mile Run or 1600m Row
(30 MIN TIME CAP)
WOD PREP
*One athlete will work at a time, shared reps as desired
*EXCEPT both athletes will complete the run or row. Athletes can run together or one can run and the other can row.
RX+:
*Strict Ring MU
Scaled:
*Rope Climbs: 12 Laying Rope Pulls or 24 Strict PU
*T2B: Hanging Knee Raises or T2KB
*MU: 24 C2B or 32 PU or 32 Jumping PU or 32 Ring Rows
*HSPU: Box HSPU or Strict DB Press
*DU: 198 Singles
EXTRA
“POWER”
10 Ground Over Shoulder Brute Ball
“BUTTS and GUTS”
7 Times Through the Complex:
1 Reverse Lunge Left
1 Reverse Lunge Right
1 Good Morning
Then:
10 Reps Around The World
The Wolfe Pack would like to wish our CrossFit family a very Merry Christmas! We hope you have wonderful holiday with you family and friend. We are so thankful for all of you! Love from us all xxx
WARM-UP
(10 MIN):
200m Run or Row
Toes Touches
Russian Kicks
10 Lateral Lunges
10 Deep Squats (Holding onto rack)
10 Iron Cross
10 Scorpions
10 HR Push-ups
10 Reverse Lunges
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Windmills
30 Sec Passive Bar Hang
WOD PREP
(10 MIN):
Warm up movements
12 DAYS OF CHRISTMAS
For Time:
1 Thruster, #95/65
2 Push Press, #95/65
3 Power Snatch, #95/65
4 Wall Balls, #20/14
5 Med Ball Cleans, #20/14
6 HR Push-ups
7 Squats
8 Burpees
9 T2B
10 Sit-ups
11 Pull-ups
1200m Run or Row
12 DAYS OF CHRISTMAS TAKE TWO
For Time:
100m Run
2 HR Push-ups
3 KB Deadlifts
4 Russian KB Swings
5 Squats
6 DB Strict Press
7 Box Step-ups
8 Jumping Jacks
9 Sit-ups
10 Alt. Lunges
11 Alt. DB Clean
12 Burpees
WOD DETAILS
*There are two choices for athletes
*The second choice is more of a body weight option
*Athletes have the option to partner
WOD Variations:
RX+:
*#135/95
*#30/20
*BMU
WARM-UP
(8 MIN):
200m Run or Row
Walking Lunges
Toes Touches
10 Deep Squats (Holding onto rack)
10 Iron Cross
10 Scorpions
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Windmills
5 Light DB Strict Press
5 Light KB Deadlifts
5 Light KB SDHP
20 Double Unders or Singles
STRENGTH WORK
HATCH SQUAT – WEEK 7 DAY 1 (35 MIN):
Back Squats
1 set x 5 rep @ 70%
1 set x 5 rep @ 80%
1 set x 2 rep @ 85%
1 set x 3 rep @ 90%
1 set x 1 rep @ 100%
Front Squats
1 set x 5 rep @ 65%
1 set x 4 rep @ 75%
1 set x 4 rep @ 80%
1 set x 4 rep @ 85%
***Please set up for WOD
WOD
191222
8 MIN AMRAP:
4 HSPU
8 KB SDHP, #53/35
16 Burpees onto Plate, #45/25
32 Double-Unders
(Score = Total Rds + Reps)
WOD DETAILS
*Athletes will complete the WOD for total rds + reps
*KB SDHP: Sumo Deadlift High Pull
*Burpees onto Plate: Athletes need to make sure their head is behind the plate during the burpee. Athletes DO NOT have to stand to full extension on top of the plate. RX: Athletes needs to jump with two feet out on the burpee and jump two feet on top of the plate. Athletes can step in on the burpee and can step off the plate.
WOD VARIATIONS:
RX+:
*HSPU = Strict HSPU
*KB SDHP = #70/53
Scaled:
HSPU: Off a box or Strict DB Press
DU: Singles
Baby Bumpers:
*HSPU = Strict DB Press
*Burpees = Box Step Ups
*Double Unders = 16 Cal Row or Bike
EXTRA
Accessory Work
“GUTS”
5 RDS (NFT):
20 Med Ball Sit Ups
Brute Ball Carry (Down + Back)
WARM-UP
(10 Min):
200m Run or Row
Toes Touches
Russian Kicks
10 Lateral Lunges
10 Deep Squats (Holding onto rack)
10 Iron Cross
10 Scorpions
10 PVC Pass Throughs
10 PVC Pass Arounds
10 PVC Good Mornings
10 PVC Windmills
30 Sec Child’s Pose
WOD PREP
(15 MIN):
Warm up and set up for the WOD
PARTNER WOD
“Donner + Blitzen”
30 MIN AMRAP:
100 Cal Row or Bike
50 Wall Balls, #20/14
80 Cal Row or Bike
40 OH Plate Lunges, #45/25
60 Cal Row or Bike
30 KB Snatch, #50/35
40 Cal Row or Bike
20 Box Jumps, 24/20
20 Cal Row or Bike
10 Burpee DB Clean, #50/35
(Score = total rds + reps)
WOD DETAILS
*One athlete will work at a time, split reps as desired.
*Lunges can be forward or reverse
WOD Variations:
RX+:
*Wall Balls, #30/20
*KB Snatch: #70/53
