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

Workout Of the Day

Saturday 23 June, 2012

Five rounds for time of:
15 Knees to elbows
15 Goodmornings
30 sec Handstand hold
15 Box jumps, 24″ box

Lyndi 15:52
Ben 13:09

Sunday 6 May, 2012

2012 CrossFit Games Regional: Individual Event 4

For time:
135/95 pound Back squat, 50 reps
40 Pull-ups
135/95 pound Shoulder-to-overhead, 30 reps
85/65 pound Front squat, 50 reps
40 Pull-ups
85/65 pound Shoulder-to-overhead, 30 reps
65/45 pound Overhead squat, 50 reps
40 Pull-ups
65/45 pound Shoulder-to-overhead, 30 reps

Ben (Rx’d) 31:23
Lyndi (Rx’d) 36:05

Monday 30 July, 2012

Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees

Lyndi (Rx’d) 10:38
Ben (Rx’d) 7:13 

WOD

20 Min AMRAP:
400 meter run
5 Snatch #95/65
15 Pushups


Thursday 1 Nov, 2012

Warm up, then work on an Olympic lift of your choice for 15 “honest” minutes then:

8 rounds for reps of:
2 min Single Unders
1 min Rest

Pat 1535 reps
Chris 1014 reps

Monday 15 Oct, 2012

8 rounds for time of:
5x Power snatch (95#)
Row 200m
10 X Box Jumps

Lexi (4 rnds, PVC OHS, 16″ Box Jumps) 13:57
Sheila (6 rnds, #15 Pwr Snatch, Step Ups) 16:04
Lyndi (Rx’d) 22:25
Ben (Rx’d) 17:18

 

Friday 30 Nov, 2012

50-40-30-20-10 reps for time of:
Burpees
Front Squats #95/65

Sunday 29 Apr, 2012

Manion

Seven rounds for time of:
Run 400 meters
135/95 pound Back squat, 29 reps

Ben (Rx’d) 32:51
Lyndi (Rx’d) 42:51

WP2Social Auto Publish Powered By : XYZScripts.com