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

Workout Of the Day

WOD, May 28th –

WARM-UP
0 – 10 Min:
400m Run or Row
Walking Lunges
Toes Touches
Russian Kicks
Bear Crawls
10 Pass Arounds
10 Good Mornings
10 Pass Throughs
10 Windmills

10 – 20 Min:
Warm up to 70% (Power Clean + Push Jerk)
1 x 3 @ EB
1 x 3 @ 60%
1 x 3 @ 65%
1 x 2 @ 70%

STRENGTH WORK
10:00 EMOM
1 Power Clean + Push Jerk @ 70%

FUNDAMENTALS
Barbell Clean Progression
5 x 3 @ Light Weight
Rowing Technique

WOD
190526
For Time:
21-15-9
Hang Power Cleans, #95/65
Reverse Lunges (Body Weight)
200m Run or 250m Row (After Each Round)
(15 Min Time Cap)

EXTRA
Accessory Work
5 Rounds Not For Time:
30 Sec Handstand Hold (Scaled: Use Box)
30 Sec Plank
30 Sec Side Plank (Each Side)

WOD, May 26th

WARM-UP
12 MIn:
400 Meter Run
12 Reverse Lunges
12 HR Push-Ups
12 Glute Raises
12 Squats
12 Iron Cross
12 SCORPIONS
12 PVC Pass Arounds
12 PVC Good Mornings
12 PVC Pass Throughs
12 PVC Windmills
12 HR Push-Ups
200 Meter Run

WOD
“Murph”
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile
(If you choose, and have body armor or a 20lb weight vest, wear it.)

WOD, May 25th

No Regular Class Today:
24 Hours Of Murph-Athon!

WOD, May 24th

WARM-UP
10 Min:
200 meter Run
Walking Lunges
Toe Touches
Russian Kicks
12 Glute Raises
12 Toe Reaches
Then:
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

FUNDAMENTALS
– PVC Snatch Progression

STRENGTH/OLYMPIC WORK
25 Min:
Back Squat
1set x 5rep @EB
1set x 4rep @55%
1set x 3rep @60%
1set x 3rep @65%
3set x 3rep @70%

WOD
190520C
3 Rnds For Max Reps in 60 Sec Ea Of:
Wall Balls, #20/14
KB Swings, #53/35
Box Jumps, 20″
Double-Unders
1 Min Rest
(Score = Total Reps)

WOD, May 23rd

WARM-UP
12 Min:
400 meter Run
Walking Lunges
Toe Touches
12 Squats
12 Glute Raises
12 HR Push-Ups
12 Iron Cross
12 SCORPIONS
Russian Kicks
Bear Crawls
Then:
Modified Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press BTN
5 Overhead Squats
5 Snatch Grip Stiff Deadlifts
5 Hang Power Snatch

OLYMPIC WORK
25 Min:
Low Hang Pwr Snatch (From Knee)
1set x 4rep @EB
1set x 3rep @55%
1set x 3rep @60%
1set x 2rep @65%
1set x 2rep @70%
1set x 2rep @75%
1set x 2rep @80%
2set x 2rep @85%

WOD
190520B
3 Rnds For Time Of:
30 Sit-Ups
60 Double-Unders
10 Strict Pull-Ups
200 Meter Farmer Carry, #53/35
(15 Min Time Cap)

WOD, May 22nd

WARM-UP
12 Min:
400 meter Run, then:
2 Rnds of:
12 Squats
12 HR Push-Ups
12 SUPERMANS
12 Stationary Reverse Lunges
12 Iron Cross
12 SCORPIONS
Then:
Baby Elephants

FUNDAMENTALS
– Press
– Push Press
– Push Jerk

WOD REHEARSAL
5 Min:
1 Round:
6 BOTP
30 Ft OHWLNG
200m Run

WOD
190520
For Time:
27-24-21-18-15 Reps Rnds of:
BOTP, #45/25
60 Ft OHWLNG &
400m Run after each Rnd
(35 Min Time Cap)

WOD, May 21st

WARM-UP

10 Min:
200 meter Run
12 Squats
12 Glute Raises
12 Iron Cross
12 SCORPIONS
12 PVC Pass Arounds
12 PVC Good Mornings
12 PVC Windmills
12 PVC Pass Throughs
Then:
Barbell Warm-Up
5 Good Mornings 
5 Back Squats 
5 Elbow Rotations 
5 Strict Press & Reach 
5 Stiff-Legged Deadlifts 
5 Hang Power Cleans 
5 Front Squats


MOBILITY WORK

3 Min:
Front Rack Stretch – 1 Min
Wrist Stretch – 1 Min


STRENGTH/OLYMPIC WORK

25 Min:
Back Squat
1set x 5rep @EB
1set x 5rep @55%
1set x 4rep @60%
1set x 4rep @65%
1set x 3rep @70%
1set x 3rep @75%
1set x 2rep @80%
1set x 2rep @85%
1set x 1rep @90%


WOD

190519B3 Rnds For Time of:
15 Pwr Cleans, #115/80
20 HR Push-Ups
200 Meter Run
75 Double-Unders
(15 Min Time Cap)

OLY LIFTING WORKOUT

Snatch – HS
Clean & Jerk – 1+1 – HS
Back Squat (% of HS) – HS, 85%x2, 90%x2

WOD, May 20th

WARM-UP
10 Min:
200 meter Run
Walking Lunges
Toe Touches
Baby Elephants
Russian Kicks
Bear Crawls
12 Glute Raises
12 HR Push-Ups
12 Iron Cross
12 SCORPIONS
200 meter Run

OLYMPIC WORK
25 Min:
Hang Power Clean (From Knee) + Push Jerk
1set x 3(1+1)rep @EB
1set x 2(1+1)rep @55%
1set x 2(1+1)rep @60%
1set x 2(1+1)rep @65%
2set x 1+1rep @70%
2set x 1+1rep @75%
3set x 1+1rep @80%

WOD
190513F
18 Min AMRAP of:
400 Meter Run
30 Kettlebell Swings (53/35)
30 Wallballs (20/14)

WP2FB Auto Publish Powered By : XYZScripts.com