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

Workout Of the Day

WOD, Sept 26th

WARM-UP
(10 MIN):
200m Run or Row
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 Deep Squats (Holding onto the rack)
10 PVC Pass Arounds
10 PVC Good Mornings
THEN 2 RDS of (Slow and Controlled):
5 EB Push Press
5 Box Jump
5 Sit-ups
*Partners can set up their area and go through their 2 RDS

WOD PREP
(5 MIN):
Finish setting up for the WOD, warm up push press, grab chips, and use the restroom.

WOD
190922B
NAN’S MEMORIAL WOD
TEAMS OF 2:
12 RDS FOR TIME:
27 Push Press, #95/65
19 Box Jumps, 24/20
28 Sit-ups
(40 MIN TIME CAP)

WOD DETAILS
*One athlete works at a time. Athletes can split reps as desired.

EXTRA
Accessory Work
“GUTS”
3 RDS (NFT):
15 V-Ups
15 Strict Hanging Knee Raises
30 Sec Plank
30 Sec – 1 Min Wall Sit

Mobility Work
Banded Sash Stretch (20 R / 20 L)
Runner’s Lunge (30 SEC R / 30 SEC L)
Couch Stretch (30 SEC R / 30 SEC L)
Legs Up The Wall (2 MIN)

WOD, Sept 25th

WARM-UP
(8 MIN:)
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
10 Deep Squats (Holding onto rack)
10 Iron Cross
10 Scorpions
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Windmills
5 Med Ball Deadlifts
5 Med Ball Squat Cleans
1 MIN Pigeon Pose (30 Sec Each Leg)

STRENGTH WORK
Back Squat, Front Squat, or OH Squat (25 MIN):
Build to a heavy 5 rep
*Heavy would be 75% – 85% of your 3RM
*Athletes will use this weight for the WOD
*Athletes can choose to do a back squat, front squat or overhead squat

WOD
20 MIN EMOM:
1. 5 Squats (Out of Rack) + 5 Ring Dips
2. 15 Cal Row / 10 Cal Bike
3. 5 Med Ball Squat Cleans (#20/14) + 5 Burpees
4. Athlete’s Choice + 5 Burpees
5. Rest
*Athletes will cycle through this 4 times
(Score = Athlete Effort / No Whiteboard)

WOD DETAILS
*Today’s WOD is not for a score. It is to work on movements.
*Due to the size of the class, athletes might need to start on a different movement
*Minute 4: Athletes can choose their movement and the number of reps. The movement of choice will be followed by 5 burpees.
Scaled Options:
Ring Dips: Banded or off of a box

EXTRA
Accessory Work
“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

Mobility
1 MIN Seated Straddle Stretch
1 MIN Pigeon Pose (Each Leg)
Banded Sash Stretch (20 R / 20 L)

WOD, Sept 24th

WARM-UP
(10 MIN):
200m Run or Row
Toe Touches
Bear Crawls
Russian Kicks
10 Reverse Lunges
10 Iron Cross
10 Scorpions
10 Prone Snow Angels
10 Ring Rows
10 Lateral Lunges
10 PVC Pass Throughs
10 PVC Good Mornings
20 DU or 20 Singles

STRENGTH WORK
BENCH PRESS (30 MIN):
5 sets x 5 reps (Each set is followed by 10 Arnold’s Press)
*Athletes will add weight each set working up to a moderate weight
*Moderate would be 65 – 70% of 1RM
*Athletes will complete Arnold’s Presses directly following their Bench Press
(Partner & Spotter Required)

WOD
190923
10 MIN AMRAP
ASCENDING LADDER
2-4-6-8-10…
T2B
Goblet Alt. Reverse Lunges w/ #53/35 KB
*Complete 30 DU after each round
(Score = Total Rds + Reps)

WOD DETAILS
*Athletes will increase movements by 2 reps each round
*Every round is followed by 30 DU or 60 Singles
*Athletes must bring feet together between lunges
*Each lunge counts as 1 rep
WOD Options:
RX+: Lunges: #70/53 KB
Scaling Options:
T2B: Hanging Knee Raises or T2KB
Goblet Alt. Reverse Lunges: Lighter weight or body weight
DU: 60 Singles

EXTRA
Accessory Work
“BUTTS”
3 RDS (NFT):
20 No Touch Sumo Deadlift w/ KB
20 Banded Side Steps – Right
20 Banded Side Steps – Left
20 EB Good Mornings
30 Sec Squat Hold

Mobility
Child’s Pose
Seated Straddle Stretch

WOD, Sept 23rd

WARM-UP
8 Min:
200m Run or Row
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 Deep Squats (Holding the rack)
5 PVC Snatch Grip Romanian Deadlift
5 PVC Snatch High Pulls
5 PVC Muscle Snatch
5 PVC OHS
5 PVC Power Snatch
5 PVC Squat Snatch

STRENGTH WORK
SQUAT SNATCH (25 MIN):
3 set x 3 rep @ light weight (5 Sec Snatch Deadlift)
THEN: BUILD TO A HEAVY SQUAT SNATCH
*Heavy means the weight would feel challenging
*Heavy would be around 80%-95% of your 1RM
*Do not compromise form for heavy
*Athletes unable to maintain form in the squat snatch will do a power snatch

WOD
190922
For Time:
200m Run or 250m Row
10 Squat Snatch, #135/95
200m Run or 250m Row
8 Squat Snatch, #155/105
200m Run or 250m Row
6 Squat Snatch, #175/120
200m Run or 250m Row
4 Squat Snatch, #195/135
200m Run or 250m Row
2 Squat Snatch, #215/145
(24 MIN TIME CAP)

WOD DETAILS
WOD Options:
RX:
Starting Weight: #135/95 (Perspective: 80% of 1RM)
Ending Weight: #215/145 (Perspective: 95% of 1RM)
Scaled:
#75/55; #95/65; #115/85; #135/95; #155/105
***This only one example
*Athletes scaling should determine what weight they can successfully perform for 2 reps and work backwards to determine a starting weight
*Athletes scaling the weight can start light and make 5 to 10 pound weight increases
*Athletes scaling have the choice of using one weight for the whole WOD

EXTRA
Accessory Work
“GUTS”
4 RDS (NFT):
25 Leg Raises
50 Mountain Climbers
25 Sit-ups
50 Flutter Kicks
25 Good Mornings

Mobility:
Banded Sash Stretch (20 R / 20 L)
Overhead Triceps and Shoulder Stretch (30 Sec R / 30 Sec L)
Biceps Stretch (30 Sec)
Child’s Pose (1 MIN)

WOD, Sept 21st

WARM-UP
15 MIN:
200m Run or Row
Walking Lunges
Toe Touches
10 Iron Cross
10 Scorpions
10 PVC Pass Throughs
10 PVC Good Mornings

THEN 2 RDS of:
5 Cal Row/Bike
5 Wall Balls
5 KB Swings
5 Burpees
5 Box Jumps
5 T2B
2 Brute Ball GOS

WOD PREP
(5 MIN):
Set up for WOD

WOD
190920B
PARTNER WOD:
5 RDS FOR TIME:
50 Cal Row or Bike
40 Wall Balls, #20/14
30 KB Swings, #53/35
20 Burpee Box Jumps, 24/20
10 Brute Ball GOS, #150/100
(40 MIN TIME CAP)

WOD DETAILS
*Athletes will split reps as desired
WOD Options:
RX+:
Wall Balls, #30/20
KB Swings, #70/44

WOD, Sept 20th

(8 MIN):
400m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 Deep Squats (Holding onto rack)
5 Med Ball Deadlifts
5 Med Ball Front Squats
5 Med Ball Power Cleans

STRENGTH WORK
2 POWER CLEANS + 1 FRONT SQUAT (20 MIN):
7 sets x 3 reps (2 Power Clean + 1 Front Squat)
*Athletes will add weight working up to a moderate to heavy weight
*Today we are focusing on technique and barbell cycling
*Athletes should not drop the bar during the set

WOD
190920
For Time
600m Run or 750m Row
21 Power Cleans, #135/95
21 Front Squats, #135/95
400m Run or 500m Row
15 Power Cleans, #135/95
15 Front Squats, #135/95
200m Run or 250 Row
9 Power Cleans, #135/95
9 Front Squats, #135/95
(24 MIN TIME CAP)

WOD DETAILS
*Athletes can run or row
*600m Run = 400m + 200m
*Athletes can go straight into their front squat follow the last power clean, but they have to stand up all the way to complete the power clean
WOD Weight:
*RX+: #155/105 (Perspective: 72.50% of 1RM Squat Clean)
*RX: #135/95 Perspective: 65% of 1RM Squat Clean)
*Scaled: #115/85; #95/65; #75/55; #65/45; #45/35
*Beginner: Med Ball
***NOTE: Athletes should be able to cycle barbell at their WOD weight.

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

Mobility Work
1 MIN: Pigeon Pose (R/L)
1 MIN: Child’s Pose
Banded Sash Stretch (20R / 20L)

WOD, Sept 19th

WARM-UP
(10 MIN):
200m Run or Row
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 Deep Squats (Holding onto the rack)
10 PVC Pass Arounds
10 PVC Good Mornings
10 PVC Windmills
10 Med Ball Deadlifts
5 Scap Pulls
5 Beat Swings
30 DU or Singles

STRENGTH WORK
DEADLIFT (20 MIN):
*Work up to a heavy 5 rep (Touch N Go)
*Athletes will be using this weight for the EMOM

WOD
25 MIN EMOM:
1. 50 DU + 3 Burpees
2. 5 Deadlifts
3. 5 MU, C2B, or PU + 5 Burpees
4. Athlete’s Choice on Movement/Reps
5. Rest
*Athletes will cycle through this 5 times
(Score = Athlete Effort / No Whiteboard)

WOD DETAILS
*Today’s WOD is to allow athletes to work on different movements without having to worry about their score. Athletes should focus on form and technique
*MINUTE 4: Athletes can choose their movement and the number of reps

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

Mobility Work
Banded Sash Stretch (20 R / 20 L)
Arm Circles (10 Forward / 10 Back)
1 MIN Pigeon Pose (R / L)
2 MIN Legs Up The Wall

WOD, Sept 18th

WARM-UP
(8 MIN:)
400m Run or Row
Walking Lunges
Toe Touches
10 Deep Squats (Holding onto rack)
10 Iron Cross
10 Scorpions
10 HR Push-ups
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Windmills
10 Empty Barbell Thrusters

STRENGTH WORK
PUSH PRESS (22 MIN):
6 sets x 3 reps @ building to a moderate weight
*After each set complete 3 DB Thrusters building to WOD Weight

WOD
190918
PARTNER WOD:
20 MIN AMRAP:
4 Rope Climbs
12 DB Thrusters, #50/35 (DB each hand)
36 Calorie Row or Bike
*Every 5:00, athletes complete 20 Partner Med Ball Sit-Ups, #20/14 (0:00, 5:00, 10:00,15:00 on the clock)
(Score = Total Rds+Reps)

WOD DETAILS
*The WOD will begin with 20 Partner Med Ball Sit-ups
*During the AMRAP, one partner works and one partner rests
*If uneven numbers or athlete wants to complete individually then, cut reps in half. Athlete will complete 20 Med Ball Sit-ups every 5:00.
WOD Weight:
*Thrusters: #50/35 w/ DB in each hand
*Athletes can scale thrusters to lighter weight
Scaled Options:
4 Rope Climbs = 16 Strict PU or 16 Ring Rows

EXTRA
Accessory Work
“BUTTS + GUTS”
4 RDS (NFT):
15 Good Mornings
15 Roll Up w/ Slow Lower
15 Single Leg DL Right
15 Single Leg DL Left
1 MIN Plank DB Pass Reps

Mobility
1 MIN Seated Straddle Stretch
1 MIN Pigeon Pose (Each Leg)
Banded Sash Stretch (20 R / 20 L)

WOD, Sept 17th

WARM-UP
(10 Min):
200m Run or Row
Toe Touches
Bear Crawls
Russian Kicks
10 Reverse Lunges
10 Iron Cross
10 Scorpions
10 Prone Snow Angels
10 Deep Squats (Holding onto rack)
10 Lateral Lunges
10 Ring Rows
10 Cal Row or Bike

STRENGTH WORK
BACK RACK REVERSE LUNGES (22 MIN):
6 sets x 6 reps (3 on the right + 3 on the left)
30 SEC PLANK AFTER EACH SET
*Come all the way back up to standing with feet together between reps. Complete all 3 on one side and then 3 on the other.
*Focus on keeping the front heel down. Take a far back enough step that when your back knee touches you can keep your front hell down and that the knee does not cave in. Keep torso upright.
Finally, do not CRASH down, show control, and KISS the ground with your back knee.
*Athletes need to start light and make small weight increases
*The goal is to increase weight each set as long as you can control all lunge positions
*Rest between sets

WOD
190916
4 RDS FOR MAX REPS:
MIN 1: Calorie Row or Bike
MIN 2: GTOH w/ Plate, #45/25
MIN 3: Box Step Ups w/ DB,24/20 and #50/35
MIN 4: Shuttle Run (Down = 1 Rep)
MIN 5: REST
*Athletes will cycle through this 4 times
(Score = Total Reps)

WOD DETAILS
*Athletes will be working for max reps
*Athletes may need to start on different movements due to number of rowers and bikes
*Box Step Ups do not have to be alternating
WOD Options:
RX+: Box Step Ups: #70/50 DB
Scaling Options:
Shuttle Run: Cals on Bike or Burpees
GTOH: Use lighter plate
Box Step Ups: lighter weight or no weight

EXTRA
Accessory Work
“Suns Out Guns Out”
3 RDS (NFT):
10 Ring Rows
10 Arnold’s Press (light dumbbells)
10 Empty Barbell Curls
5 Strict Pull-ups

Mobility
Child’s Pose
Seated Straddle

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