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

Workout Of the Day

WOD, May 18

WARM-UP
12 Min:
400 Meter Run, then:
2 Rnds of:
12 PVC Pass Arounds
12 PVC Good Mornings
12 PC Windmills
12 Glute Raises
12 Iron Cross
12 SCORPIONS
Then:
400 Meter Run

MOBILITY WORK
3 Min:
Pigeon Pose – 1 Min Ea Side
Front Rack Stretch – 1 Min

WOD REHEARSAL
5 Min:
Ea Partner
100m Run
8 T2B

WOD
190513E
Partner WOD
7 Rnds of:
Every 3 Min 30 Sec:
P1 – 200m Run, then: P2 – 200m Run
P1 – 12 T2B, then: P2 – 12 T2B
(Score = Slowest Round)

WOD, May 17

WARM-UP
10 Min:
200 meter Run
Walking Lunges
Toe Touches
Russian Kicks
12 PVC Pass Arounds
12 PVC Good Mornings
12 PVC Pass Throughs
12 Iron Cross
12 SCORPIONS
Then:
Modified Barbell Warm-up
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Presses
5 Alt Elbow Rotations
5 Thrusters

FUNDAMENTALS
– PVC Snatch Progression
– Clean & Jerk: 5set x 3rep

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%
3set x 2rep @80%

WOD
190513D
15 Min AMRAP of:
60 Double-Unders
30 Wall Balls, #20/14
15 Deadlifts, #225/155

WOD, May 16

WARM-UP
10 Min:
400 meter Run
Walking Lunges
Toe Touches
Baby Elephants
Russian Kicks
Bear Crawls
12 Glute Raises
12 PVC Windmills
12 PVC Pass Arounds
12 PVC Good Mornings

MOBILITY WORK
3 Min:
Child’s Pose – 1 Min
Pigeon Pose – 1 Min ea Side

WOD REHEARSAL
5 Min:
1 Round
8 Alt DB Pwr Cleans
10 Seconds Rest
8 BOTDB

WOD
190513C
8 Rnds of:
40 Sec Alt DB Pwr Cleans, #50/35
20 Sec Rest
40 Sec BOTDB
20 Sec Rest
(Score = Lowest Total Reps of any of the 8 Rnds)

WOD, May 15

WARM-UP
10 Min:
200 meter Run
Walking Lunges
Toe Touches
Russian Kicks
Bear Crawls
Iron Cross
Scorpions
Then:
Modified Barbell Warm-Up
5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts

FUNDAMENTALS
– PVC Snatch Progression
– Snatch: 5set x 3rep

STRENGTH 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
190513B
21-15-9 Rep Rnds For Time Of:
Front Squats, #135/95
KB Swings, #53/35
400m Run (After Ea Rnd)
(15 Min Time Cap)

WOD, May 14

WARM-UP
10 Min:
400 meter
Walking Lunges
Toe Touches
Russian Kicks
Bear Crawls
12 Glute Raises
12 Squats
12 HR Push-Ups
12 SUPERMANS
12 Iron Cross
12 SCORPIONS

STRENGTH/OLYMPIC WORK
30 Min:
Deadlift 3RM
(Find New 3RM)
*3-3-3-3-3…
*Use as many sets of 3 as needed.
OR
Power Clean & 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%
3set x 1+1rep @70%
3set x 1+1rep @75%

WOD
190513
3 Min AMRAP of:
200m + 100m Run
27 Burpees
27 Pull-Ups
2 Min Rest, then:

3 Min AMRAP of:
200m Run
21 Burpees
21 T2B
2 Min Rest, then:

3 Min AMRAP of:
100m Run
15 Burpees
15 Pull-Ups
(Score = Total Reps)

OLYMPIC LIFTING
Workout
Power Snatch – 70%x1x3, 75%x1x3
Power Clean + Power Jerk -70%x1+1×3, 75%x1+1×3

WOD, May 13

WARM-UP
10 Min:
200 meter Run
Walking Lunges
Toe Touches
Russian Kicks
Bear Crawls
Iron Cross
Scorpions
Then:
Modified Barbell Warm-up
5 Stiff-Legged Deadlifts
5 Front Squats
5 Good Mornings
5 Reverse Lunges (each leg)
5 Good Mornings
5 Front Squats
5 Stiff-Legged Deadlifts

FUNDAMENTALS
– PVC Snatch Progression
– Barbell Clean Progression

STRENGTH WORK
30 Min:
Deadlift 3RM
(Find New 3RM)
*3-3-3-3-3…
*Use as many sets of 3 as needed.

WOD
Isabel
For time:
30 Power Snatch #135/95
(12 Min Time Cap)

WOD, May 11

WARM-UP
12 Min:
400 meter
Walking Lunges
Toe Touches
Russian Kicks
Bear Crawls
12 Glute Raises
12 Squats
12 HR Push-Ups
12 SUPERMANS
12 Iron Cross
12 SCORPIONS
Then:
Modified Barbell Warm-up
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Alt Elbow Rotations
5 Thrusters

MOBILITY WORK
3 Min:
Child’s Pose – 1 Min
Overhead Stretch on Wall – 1 Min

WOD REHEARSAL
5 Min:
1 Round
Each Partner:
5 Cal Row/Bike
3 Overhead Squats
3 Hang Squat Cleans
3 Thrusters

WOD
190505F
3 Partner WOD:
7 Min AMRAP of:
100/80 Cal Row OR 85/70 Cal Bike
Max Reps OHS,#95/65
3 Min Rest, then:

6 Min AMRAP of:
80/60 Cal Row OR 70/50 Cal Bike
Max Reps Hang Squat Cleans, #115/80
3 Min Rest, then:

5 Min AMRAP of:
60/40 Cal Row OR 50/35 Cal Bike
Max Reps Thrusters, #135/95
(Score = Total Reps)

WOD, May 10

WARM-UP
12 Min:
200 meter Run
Walking Lunges
Toe Touches
200 meter Run
12 Glute Raises
Bear Crawls
200 meter Run
Russian Kicks
12 Iron Cross
12 Scorpions
200 meter Run

FUNDAMENTALS
20 Min:
– PVC Snatch Progression

WOD REHEARSAL
5 Min:
100 Meter Run
5 Cal Row/Bike
3 Strict Pull-up
6 Push-Ups
9 Squats

WOD
190505E
20 Min AMRAP of:
200m Run
*20/14 Cal Row OR 14/10 Cal Bike
2 Rnds of Strict “Cindy”
(1 Rnd of “Cindy” = 5 Strict PU, 10 Push-Ups, 15 Squats)
*Race to Rower/Bike

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