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

Workout Of the Day

WOD, Aug 2nd

WARM-UP
(16 MIN TOTAL):
8 MIN:
200m Run or Row
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 Prone Snow Angels
10 Lateral Lunges
5 Jump Squats
5 Scap Pulls
5 Beat Swings
5 Wall Balls
8 MIN:
Set up for the Back or Front Squat EMOM

STRENGTH WORK
Back or Front Squats (9 MIN):
E3MOM:
3 sets of 10 reps
*This should start around 50 – 60% of 1RM
*Athletes can use ZenPlanner to locate their 1RM and then figure out the percentage for the E3MOM
*Athletes can add weight for the second and third set

WOD
190801
For Time:
Buy In:
400m Run, 500m Row, OR 20 Cal Bike
THEN:
10 RDS of:
5 Pull-ups
10 Box Jumps, 24/20
15 Wall Balls, #20/14
Buy Out:
400m Run, 500m Row, OR 20 Cal Bike
(25 Min Time Cap)

WOD DETAILS
RX+:
C2B or BMU
RX:
As written
Scaled:
Banded Pull-ups or Ring Rows
Box Step-ups
Lighter Weight Wall Ball

EXTRA
Accessory Work
“SUNS OUT GUNS OUT”
3 ROUNDS (NFT):
10 DB Seated Concentration Curls (Right)
10 DB Seated Concentration (Left)
20 Alternating Hammer Curls
1 Min Light Weight / Empty Barbell Curls
(Make sure for all 3 types of curls you open the elbow joint completely at the bottom of each rep.)

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

WOD, Aug 1st

WARM-UP
20 MIN TOTAL:
7 MIN:
WOD EXPLANATION
13 MIN:
2 RDS:
200m Run or Row
Walking Lunges
10 Lateral Lunges
10 Lying Leg Raises
20 KB Swings
10 Goblet Squats
THEN, 1RD:
10 Banded Pull Aparts (ea. direction- palms ups, facing, and down)
10 Beat Swings
5 Scap Pulls
5 Straight Leg Toe Ups
8 Strict Pull Ups (use assistance, if needed, to complete the reps unbroken)

STRENGTH WORK
Athletes have 5 minutes to set up for deadlifts. Athletes can share bars and weights if needed.
DEADLIFT (13 MIN):
(3, 3, 3, 3, 3)
Every 2.5 Minutes complete 3 reps
*Clean grip with hook grip
*Increase weight each set with good form- DO NOT sacrifice form for load

WOD
190731
4 RDS OF:
3 MIN AMRAP / 1 MIN REST
2/2, 4/4, 6/6, 8/8, 10/10…
Alt. Weighted Lunges w/ DB, #50,35
Push-ups
(Score = Total Reps)

WOD DETAILS
*Athletes can either do forward or reverse lunges
*Each AMRAP will start back at 2/2
WOD OPTIONS:
RX+:
Single Arm Overhead Alt. Lunges, #50/35
Push-ups (TO STANDARD)
RX:
Front Rack Alt. Lunges, #50/35
Push-ups (TO STANDARD)
Scaled:
Front Rack Alt. Lunges (Lighter Weight)
Push-ups from knees or inverted bar push-ups
Beginner:
Body Weight Lunges
Push-ups from knees or inverted bar push-ups

EXTRA
Accessory Work
“POWER”
10 Ground Over Shoulder Brute Ball
THEN:
3 RDS (NFT):
400m Farmers Carry w/ 2 KB (Pick you own weight)
10 Jump Squats

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

WOD, July 31st

WARM-UP
(8 MIN:)
200m Run or Row
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
6 Deep Squats (Holding onto rack)
6 Bootstrappers
6 PVC Pass Throughs
6 PVC High Hang Snatch (Dip to pockets)
6 PVC Good Mornings
6 PVC Low Hang Snatch (Right above the knee)
6 PVC OHS

STRENGTH WORK
Hang Power or Squat Snatch (25 MIN):
1 set x 5 @ EB
1 set x 3 @ 55%
1 set x 3 @ 60%
1 set x 3 @ 65%
1 set x 2 @ 70%
1 set x 2 @ 75%
1 set x 2 @ 80%
*Athletes can use a high hang or low hang position without going below knee
*Athletes need to stand all the way up and then move into the hang position

WOD
190730
PARTNER WOD:
20 MIN AMRAP:
2-4-6-8-10-12-14…
Power Snatch, #135/95
Bar Facing Burpees
T2B
(Score = Total Rds + Reps)
*Athletes will add 2 reps to each movement every round
*Athletes share work

WOD DETAILS
Weight Options:
RX+: #155/105
RX: #135/95 (Perspective: 80% of 1RM)
Scaled: #115/80; #95/65; #75/55; #65/45; #55/35
Beginner: Empty Barbell or PVC
Scaling Options:
T2B: Toes to KB or Knee Raises
Burpees: Cals on Bike

EXTRA
Accessory Work
“GUTS”
3 RDS (NFT):
10 Hollow Rocks
20 Med Ball Sit-ups
30 Sec Plank

Mobility Work
1 min: Couch Stretch (R/L)
1 min: Seated Straddle
2 min: Legs Up The Wall

WOD, July 30th

WARM-UP
8 Min:
200m Run or Row
Walking Lunges
Toe Touches
6 Iron Cross
6 Scorpions
6 HR Push-ups
6 Arm Circles (Forward and Back)
6 PVC Pass Throughs
6 PVC Good Mornings
6 Med Ball Deadlifts
6 Med Ball Push Press
40 DU or 80 Singles

STRENGTH WORK
Push Press (20 MIN):
Work up to a heavy set of 3
*Athletes need to rest between sets

WOD
190729
3 RDS FOR TIME:
800m Run or 1000m Row
80 Double Unders
21 Push Press, #115/85
(24 MIN TIME CAP)

WOD DETAILS
Weight Options:
RX+: #135/95
RX: #115/85 (Perspective: 62% of 1RM)
Scaled: #95/65; #75/55; #65/45; #55/35
Beginner: Empty Barbell or Med Ball Push Press
*Athletes need to pick a weight that will allow them to complete 21 push presses in less than 2 minutes and no more than 2 to 3 sets.

EXTRA
Accessory Work
“BUTTS”
3 Rounds (Not For Time):
16: Reverse Lunges w/ BTN EB
16: Lateral Box Step Ups (8R / 8L)
20: Banded Steps (10R / 10L)
30 Sec Bent Knee Hollow Hold

Mobility Work
10: Active Knee Extension Hamstring Stretch (R/L)
10: Open Chain Hip Circles (R/L)
1 MIN: Couch Stretch (R/L)

WOD, July 29th

WARM-UP
10 Min:
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
5 Prone Snow Angels
5 HR Push-ups
5 Deep Squats (Holding onto rack)
5 Bootstrappers
5 Med Ball Deadlifts
5 Med Ball Cleans

STRENGTH WORK
Front Squats to Back Squats (25 Min):
3 FS then rack and straight into 6 BS
All squats will be based off of the front squat max
1 set (3 FS / 6 BS) @ EB
1 set (3 FS / 6 BS) @ 50%
1 set (3 FS / 6 BS) @ 55%
3 set (3 FS / 6 BS) @ 60%
*Use remaining time to warm up squat clean

WOD
190728
15 MIN AMRAP:
200m Run or 250m Row
15 Sit-ups
10 HSPU
5 Squat Cleans, #135/95
WOD DETAILS
Weight Options:
RX+: #155/105
RX: #135/95 (73% of 1RM Squat Clean)
Scaled: #115/80; #95/65; #75/55; #65/45
Beginner: Med Ball Cleans
*Sit-up Standard: Athlete will lay back as arms reach above head and make contact with the floor. Athlete will sit all the way up, shoulders above hips and spine extended as athlete touches toes with hands.

EXTRA
Accessory Work
“GUTS”
Accumulate:
3 Minute Handstand Hold
Then:
3 Minute Plank

Mobility Work
1 MIN: Seated Straddle Stretch
1 MIN: Child’s Pose
Banded Sash Stretch (15 R /15 L)
Shoulder Rolls (10 Forward / 10 Back)

WOD, July 27th

WARM-UP
8 MIN:
200m Run or Row
Toe Touches
Russian Kicks
10 Reverse Lunges
10 Iron Cross
10 Scorpions
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
5 Med Ball Deadlifts
5 Med Ball Cleans

STRENGTH WORK
Power Clean or Squat Clean (22 MIN):
Work up to a moderate to heavy 2 rep power clean or squat clean, THEN:

5 set x 2 @ mod./heavy 2 rep (Complete 2 Hang DB Snatch after each set)

*Athletes need to warm up their DB Hang Snatch during the 5 set x 2. Start with a lighter weight and warm up to their working weight for the WOD.
*Athletes should use their moderate to heavy 2 rep power/squat clean to determine working weight for the WOD.

WOD
190726
PARTNER WOD:
20 MIN AMRAP
16 Alt. DB Hang Snatch, #50/35
8 Reverse Lunges
4 Burpees Over the Bar
2 Cleans, #185/125
*200m Run OR 250m Row

WOD DETAILS
Partner 1 performs one round of the four movements while Partner 2 runs 200m or rows 250m. When both are finished, they will high 5 to transition and then switch roles. Continue this flow for as many rounds as possible in 20 minutes.
WEIGHT OPTIONS:
RX: #185/125
Scaled: #155/105; #135/95; #115/80; #95/65; #77/55

WOD, July 26th

WARM-UP
(8 MIN):
200m Run or Row
Walking Lunges
Toe Touches
10 Iron Cross
10 Scorpions
10 Ring Rows
10 HR Push-ups
10 Russian KB Swings (Lighter Weight)
1 MIN Child’s Pose (On your own)

STRENGTH WORK
Bench Press + Planks (20 Min):
1 set x 5 @ EB
1 set x 3 @ Warming up to moderate weight
1 set x 3 @ Warming up to moderate weight
1 set x 3 @ Warming up to moderate weight
5 set x 3 @ Moderate Weight + 30 Sec Plank
Athletes will work up to a moderate weight, then complete 3 bench press each and then both partners will complete a 30 sec plank together. Athlete 1 will do a set, then Athlete 2 will do a set, and then plank. Athletes will do 5 sets each.
(Partner and Spotter Required)

WOD
190725
For Time:
Buy In:
800m Run, 1000m Row, OR 40 Cal Bike
THEN:
5 RDS of:
15 KB Swings, #53/35
15 Box Jumps, 24/20
*Directly into:
5 RDS of:
20 Sit-ups
200m Run, 250m Row OR 12 Cal Bike
(24 Min Time Cap)

EXTRA
Accessory Work
“POWER”
10 Ground Over Shoulder Brute Ball

“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

Mobility:
1 Min: Child’s Pose
1 Min: Seated Straddle Stretch
2 Min: Legs Up The Wall

WOD, July 25th

WARM-UP
8 MIN:
200m Run or Row
Walking Lunges
Toe Touches
10 Iron Cross
10 Scorpions
6 PVC Pass Throughs
6 PVC Good Mornings
6 PVC Pass Arounds
6 Banded Pull Aparts
6 Prone Snow Angels
6 HR Push-ups

STRENGTH WORK
Strict Press (22 MIN):
Work up to a moderate weight, then:
8 set x 2 rep @ Moderate Weight

SKILL WORK
(20 MIN):
Today we will focus on our skills. This is NOT for time or reps, just an opportunity to practice these movements. You can choose how many reps you complete at one movement before moving to another movement.
Accumulate in ANY order:
10 Rope Climbs or 10 Down & Ups
20 Banded Lat Pull Downs
20 Strict Pull ups
20 Strict HSPU or 40 Kipping HSPU
25 Hollow Rocks
25 Supermans
2 MIN Handstand Hold
30 Handstand Shoulder Taps or 30 Push Up Shoulder Taps
90ft Handstand Walk or Tall Bear Crawl

EXTRA
Accessory Work
“BUTTS”
3 RDS (NFT):
10 Goblet Split Squats Right
10 Goblet Split Squats Left
20 Banded Side Steps Right
20 Banded Side Steps Left
10 Single Leg Deadlift Right
10 Single Leg Deadlift Left
Guys: #35-50 (DB/KB)
Ladies: #20-35 (DB/KB)

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

WOD, July 24th

WARM-UP
(8 MIN:)
200m Run or Row
Toe Touches
Russian Kicks
Bear Crawls
10 Iron Cross
10 Scorpions
6 Deep Squats (Holding onto rack)
6 Bootstrappers
6 PVC Good Mornings
6 PVC Pass Throughs
6 PVC OHS

STRENGTH WORK
Back Squat OR Overhead Squat (22 MIN):
Work up to a heavy 2 rep for either back squat or ohs.
*THIS IS NOT A MAX

WOD DETAILS
“JENNY”
U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno. “Jenny” was the second female CrossFit Hero WOD, after “White.

WOD
190723
HERO WOD:
“JENNY”
20 MIN AMRAP:
20 Overhead Squats, #45/35
20 Back Squats, #45/35
400m Run

WOD DETAILS
Scaling Options:
Weight: #35/15 or Body Weight Squats
Run: 500m Row or 20 Cal Bike
*Athletes can partner if desired

EXTRA
Accessory Work
“GUTS”
3 RDS (NFT):
10 Hollow Rocks
20 Russian Twists w/ Plate
30 Sec Plank

Mobility Work
1 min: Couch Stretch (R/L)
1 min: Seated Straddle
2 min: Legs Up The Wall

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