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

Workout Of the Day

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.

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

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