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Workout Of the Day

HERO WOD, SEPT 16th

WARM-UP
8 Min:
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 Deep Squats (Holding the rack)
10 Light DB Strict Press
10 Med Ball Power Cleans
10 Ring Rows

WOD PREP
Warm up movements for WOD

WOD DETAILS
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel. The “Holleyman” Hero WOD was first posted on the CrossFit Main Site as the WOD for Thursday, August 30, 2012

HERO WOD:
“HOLLEYMAN”
30 RDS FOR TIME:
5 Wall Balls, #20/14
3 Handstand Push-ups
1 Power Clean, #225/155
(40 Min Time Cap)

WOD, Sept 13th

WARM-UP
(8 MIN):
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
Bear Crawls
10 Iron Cross
10 Scorpions
10 Deep Squats (Holding onto rack)
5 Med Ball Deadlifts
5 Burpees
5 Med Ball Power Cleans
5 KB Swings (Lighter Weight)

STRENGTH WORK
POWER CLEAN + HANG POWER CLEAN (18 MIN):
7 sets x 2 reps (1 Power Clean + 1 Hang Clean)
*Athletes will add weight working up to a moderate weight
*Today we are focusing on technique and cycling the two movements
*Athletes should not drop the bar during the set

WOD
“FAT AMY”
For Time:
50 Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Alt. Lunges
10 Burpees
20 KB Swings, #53/35
10 Burpees
10m Bear Crawl
10 Burpees
20 KB Swings, #53/35
10 Burpees
30 Alt. Lunges
10 Burpees
40 Sit-ups
10 Burpees
50 Squats
(20 MIN TIME CAP)

WOD DETAILS
*FAT AMY” is a lightweight, fast-moving benchmark WOD that’s been adopted by gyms all over the world since it first appeared on the internet as early as 2014.
*This WOD is NOT named after any Amy in particular.
*FORM OVER SPEED
*10m = 32.8ft (CONE TO CONE)

EXTRA
Accessory Work
“BUTTS”
4 RDS (NFT):
10 Good Mornings
20 No Touch Sumo Deadlifts (Guys: #95-155 / Ladies: #65-95)

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

WOD, Sept 12th

WARM-UP
(8 MIN):
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 HR Push-ups
10 Deep Squats (Holding onto the rack)
10 PVC Pass Arounds
10 PVC Good Mornings
10 PVC Windmills

STRENGTH WORK
FRONT SQUATS (25 MIN):
*4 SECS DOWN / 1 SEC UP
7 sets x 3 reps building to a moderate to heavy weight
-Warm up DB Cleans between sets

*Each rep should be a 4 second descend
*Athletes should drive out of the bottom for a 1 second ascend

WOD
190911B
2 RDS OF:
6 MIN AMRAP
Buy In:
35/25 Cal Bike
45/35 Cal Row
400m Run
THEN:
Max Rds of “The DB Chief”
REST 5 MIN
(Score = Total Rds + Reps)

1 RD of “The DB Chief”
3 Alt. DB Power Cleans; #50/35
6 Push-ups
9 Air Squats

WOD DETAILS
*Athletes will complete the buy in and then get as many rounds and reps of “The DB Chief”. 5 minute rest, and then do it all over again.

EXTRA
Accessory Work
“Suns Out Guns Out”
3 Rounds (Not For Time):
10 DB Seated Press
10 DB Hammer Curls
10: 3-Way Arm Raises (Very Light Plates)
30 Sec Bar Hang

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

TRIBUTE WOD, 9/11

(8 MIN:)
400m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 HR Push-ups
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Windmills
6 Med Ball Clusters

WOD PREP
(8 MIN):
Set up for WOD and warm up movements
WOD DETAILS
The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

9/11 TRIBUTE WOD
“9/11 TRIBUTE”
For Time:
2001m Run
11 Box Jumps, 30/24
11 Thrusters, #125/85
11 C2B
11 Power Cleans, #175/115
11 HSPU
11 KB Swings, #53/35
11 T2B
11 Deadlifts, #170/115
11 Push Jerks, #110/75
2001m Row
(40 MIN TIME CAP)

WOD DETAILS
*Athletes can either start with the run or row
*2001m Run: Normal mile route, but continue to the 800m and then back to the box.
WOD Weight:
*Thrusters: #125/85 (Perspective: Approx 70% of 1RM Push Press)
*Power Cleans: #175/115 (Perspective: Approx 75% of 1RM Squat Clean)
*Deadlifts: #170/115 (Perspective: Approx 45% of 1RM Deadlift)
*Push Jerks: #110/75 (Perspective: Approx 55% of 1RM Clean + Jerk)

EXTRA
Accessory Work
“STRETCH”
1 MIN Seated Straddle Stretch
1 MIN Child’s Pose
10 Iron Cross
10 Scorpions
1 MIN Pigeon Pose (Each Leg)
2 MIN Legs Up The Wall

WOD, Sept 10th

WARM-UP
(8 Min):
200m Run or Row
Toe Touches
Bear Crawls
Russian Kicks
6 Iron Cross
6 Scorpions
6 Prone Snow Angels
6 HR Push-ups
6 Scap Pulls
6 Beat Swings
6 Strict Toes to Bar
20 DU or 40 Singles

STRENGTH WORK
STRICT PRESS (18 MIN):
5 sets x 7 reps
*Add small weight jumps each set if you can
*Rest between sets

WOD
25 MIN EMOM:
1. 100m Run / 12 Cal Row / 8 Cal Bike
2. 5 T2B + 5 GTOH w/ Plate, #45/25
3. 40 Double-Unders + 5 Burpees
4. 30 ft Handstand Walk or 3 Wall Walks or 60ft Tall Bear Crawl
5. Rest
*Athletes will cycle through this 5 times
(Score = Athlete Effort / No Whiteboard)

WOD DETAILS
*Today’s WOD is to work on different movements without worrying about your score
*Focus on technique and form
Scaling Options:
T2B: Knee Raises or T2KB
GTOH: Use lighter plate
DU: 80 Singles

EXTRA
Accessory Work
“GYMNASTICS”
2 RDS (NOT FOR TIME):
30 Sec Plank
10 Scapular Push-ups
10 Per Leg – Forward to Backward Swinging Kicks
10 Low Tuck to Standing Pike Extensions

15 MIN EMOM
Min 1: 30 Sec Ring Front Support
Min 2: 30 Sec Wall Handstand Hold
Min 3: 40 Flutter Kicks

WOD, Sept 9th

WARM-UP
10 Min:
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 Deep Squats (Holding the rack)
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC SDHP
5 Med Ball Deadlifts
5 Wall Balls
5 KB SDHP

STRENGTH WORK
PAUSE BACK SQUAT (30 MIN):
6 sets x 3 reps (3 SEC PAUSE in the bottom)
*Athletes are working up to a heavy 3 rep pause back squat
*Athletes will sit down into a squat until butt is lower than parallel. In this position there should be no plopping or rounding. Athletes should have a flat back and chest up.
*Each rep will have a 3 SEC PAUSE IN THE BOTTOM

WOD
190908
For Time:
15-12-9-12-15
Wall Balls, #20/14
SDHP, #95/65
Cal Row / Bike or Bar Facing Burpees
(15 MIN TIME CAP)

WOD DETAILS
*Athletes will complete 15 reps of all movements, 12 reps of all movements, 9 reps of all movements, then working back up to 15
*Athletes can pick between row, bike, or bar facing burpees.
WOD Options:
RX: #95/65
Scaled: #75/55; #65/45; #55/35
*Athletes need to pick a weight where they can maintain good form all SDHP

EXTRA
Accessory Work
“BUTTS + GUTS”
3 RDS (NFT):
10 Stiff Legged Deadlift w/ KB
10 Weighted Step Ups – R w/ KB
10 Weighted Step Ups – L w/ KB
10 Up and Over Crunches
10 Out and Back Crunches
10 Plank Step Ups on Med Ball

Mobility:
1 MIN Seated Straddle
1 MIN Child’s Pose

WOD, Sept 7th

WARM-UP
10 MIN:
200m Run or Row
Toe Touches
Russian Kicks
Bear Crawls
10 Lateral Lunges
10 Iron Cross
10 Scorpions
10 Ring Rows
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
10 PVC Windmills
1 MIN: Child’s Pose

STRENGTH WORK
PUSH PRESS (20 MIN):
Work up to a heavy set of 2 reps
2-2-2-2-2….
*Complete 6 – 30 sec planks throughout the strength work

WOD
190907
PARTNER WOD:
In 20 Minutes:
BUY IN:
2000m Row (Split as desired)
THEN:
AMRAP of:
20 Push Press, #95/65 (Switch every 5)
20 Alt. Box Step Ups, 30/24
20 Med Ball Sit-ups, #20/14
(Score = Total Rds + Rds)

WOD DETAILS
*Athletes will split reps as desired for WOD, except for Push Press. Athletes must switch every 5 reps
WOD Options:
RX+: #115/80 (Perspective: 62% of 1RM Push Press)
RX: #95/65 (Perspective: 50% of 1RM Push Press)
Scaled: #75/55; #65/55; #55/45; #45/35

WOD, Sept 6th

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

STRENGTH WORK
(25 MIN):
Build To A Heavy
1 Power Snatch +
1 Overhead Squat

WOD
190906
15 MIN AMRAP
7 OHS; #135/95
7 Bar Facing Burpees
100m Farmer’s Carry x2 KB, #53/35
(Score = Total Rds+Reps)

WOD DETAILS
*As many rounds as possible in 15 MIN
*Farmer’s Carry: Hold 2 KB down at your sides
*Ladies can use DB if all KB are taken
Scaled Options:
OHS: Modify to front squat if OHS position cannot be maintained
Bar Facing Burpees: Step in, out, and over bar or 7 Cal Bike
Farmer’s Carry: Reduce weight or use 1 KB
Weight Options:
RX+: 155/105 (Perspective: 85% of 1RM Snatch / 84% of 1 RM OHS)
RX: #135/95 (Perspective: 80% of 1RM Snatch / 73% of 1RM OHS)
Scaled: #115/85; #95/65; #75/55; #65/45; #55/35

EXTRA
Accessory Work
“GUTS”
8 Min:
Max Plank Hold
Complete 8 Love Taps every time you break.
(Plank should be on toes and elbows. Love Taps: Sit on the ground and lift the legs (straight) up and over the object. Do not DROP the heels to the ground, lower legs under control and just “tap”.

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

WOD, Sept 5th

WARM-UP
(10 MIN):
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 HR Push-ups
10 Lungesters (Lunge R, Lunge L, Squat)
10 Banded Pull Aparts (Palms Face Down)
10 PVC Pass Arounds
10 PVC Good Mornings
5 Squat Jumps
1 MIN: Child’s Pose (On Your Own)

WOD PREP
(8 MIN):
Athletes will have 8 MIN to set up for WOD and warm up movements

WOD
190904
Teams of 3
For Time:
100 Cal Row or Bike
100 Box Jump Overs, 24/20
100 Power Cleans, #95/65
50 Double-Unders
10 Bar or Ring MU
50 Double-Unders
100 Power Cleans, #95/65
100 Box Jump Overs, 24/20
100 Cal Row or Bike
(35 MIN TIME CAP)

WOD DETAILS
*Athletes will complete the WOD in teams of 3.
*Depending on class numbers, teams of 2 can cut 100 reps to 60 reps, 50 to 25, and 10 to 5.
Scaling Movements:
Box Jump Overs: Step Overs
DU: 100 Singles
MU: 20 C2B or 30 PU or 30 Ring Rows
Weight Options:
RX+: #115/85 (Perspective: 57.50% of 1RM Clean) *Athletes should be able to efficiently cycle barbell at heavier weight.
RX: #95/65 (Perspective: 50% of 1RM Clean)
Scaled: #75/55; #65/45; #55/35
Beginner: Empty Barbell

EXTRA
Accessory Work
“Suns Out Guns Out”
3 Rounds (Not For Time):
10 DB Seated Press
10 DB Hammer Curls
10: 3-Way Arm Raises (Very Light Plates)
30 Sec Bar Hang

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

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