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

Workout Of the Day

WOD, July 23rd

WARM-UP
14 MIN TOTAL:
6 Min:
200m Run or Row
Walking Lunges
Toe Touches
6 Iron Cross
6 Scorpions
6 PVC Pass Throughs
6 PVC Good Mornings
6 Med Ball Deadlifts
6 Med Ball Push Press
6 Scap Pulls
6 Beat Swings
8 Min:
Deadlift: Warm up to 60% of 1RM for the EMOM. Athletes can go down in weight if unable to maintain proper form for a 3 rep touch and go. Athletes also need to set up for ring dips or banded ring dips. Athletes will do dips off a bench if they have never done ring dips before.

STRENGTH WORK
Deadlift EMOM (8 MIN):
Every Minute On The Minute:
ODD: 4 Deadlifts (Touch N Go) + 2 Burpees
EVEN: 1 Deadlift + 5 Ring Dips or 5 Bench Dips

WOD
190722
PARTNER WOD:
5 RDS FOR TIME:
10 BMU, 10 RING MU, 20 C2B OR 20 PU
20 Synchro Burpees
R1: 30 Wall Balls, #20/14
R2: 30 Deadlift, #225/155
R3: 30 T2B
R4: 30 Alt. DB Cleans, #50/35
R5: 30 Goblet Squats, #50/35
(30 MIN TIME CAP)

WOD DETAILS
Athletes will work together to complete the 5 rounds. One athlete works at a time, except for synchronized burpees. Both partners will complete 20 burpees synchronized, meaning at some point during the movement both athletes need to have their chest in contact with the floor at the same time.
Scoring: 2 C2B, 2 PU, OR 2 RR equals 1 BMU
SCALING OPTIONS:
BMU: Banded Pull-ups or Ring Rows
Deadlift: RX: #225/155; Scaled #185/125, #155/105, #135/95
T2B: Toes to KB or Festivus Athletes (Knee Raises)

EXTRA
Accessory Work
“SUN OUT GUNS OUT”
2 RDS (NFT):
12 DB Curls (Both Arms Together)
12 DB Skull Crushers
12 Alternating DB Hammer Curls
12 Standing DB Tricep Extensions
12 DB Concentration Curls
12 DB Bent Over Tricep Extensions
REST 2 MIN

Mobility Work
1 MIN: Seated Straddle Stretch
1 MIN: Child’s Pose
1 MIN: Shoulder Floor Stretch (R, then L)
2 MIN: Legs Up The Wall

WOD, July 22nd

WARM-UP
10 Min:
200m Run or Row
Walking Lunges
Toe Touches
10 Iron Cross
10 Scorpions
10 Prone Snow Angels
5 Deep Squats (Holding onto rack)
5 Bootstrappers
5 Hollow Rocks
5 Supermans
5 Scap Pulls
5 Beat Swings

STRENGTH WORK
Front Squat + Push Press (30 MIN):
1 set x 5 @ EB (Front Squat)
1 set x 5 @ EB (Push Press)
1 set x 5 @ 55% (FS, then 30 Sec Plank)
1 set x 5 @ 60% (FS, then Pigeon Pose- 30 Sec Each Side)
1 set x 3 @ 65% (FS, then 30 Sec Plank)
1 set x 3 @ 70% (FS, then 10 Banded Pull Aparts)
2 set x 3 @ 55% (PP, then 30 Sec Plank)
1 set x 3 @ 60% (PP, then 20 Sec Handstand Hold)
1 set x 3 @ 65% (PP, then 30 Sec Seated Straddle)
*Use the remaining time to warm up for thrusters

WOD
190721
“FRAN”
For Time:
21-15-9
Thrusters, #95/65
Pull-ups
(12 Min Time Cap)

EXTRA
“BUTTS”
4 RDS (NFT):
15 Stiff Legged “No Touch” Deadlifts (Light Barbell Weight)
30 Jumping Lunges (Modification: Reverse Lunges)
Rest 2 Min Between Sets

“GUTS”
3 RDS (NFT):
1 Min Side Plank w/ Weight Plate – R
15 Side Plank Pass Throughs – R
Rest 1 MIN
1 Min Side Plank w/ Weight Plate – L
15 Side Plank Pass Throughs – L
Rest 1 MIN

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

WOD, July 20th

10 MIN:
200m Run or Row
Toe Touches
Walking High Knees
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
5 Med Ball Push Press
5 Scap Pulls
5 Beat Swings

WOD PREP
(10 MIN):
Athletes will need to warm up the deadlift, hang power clean, and shoulder to overhead. If scaling weight for the workout, athletes will need to work with their partner to decide on the three weights they will be using for the workout.

WOD
190719
PARTNER WOD:
In Teams of Two, Against a 30 Min Clock:
BUY IN:
100 Cal Row or 65 Cal Bike, then:
30 Rounds of:
3 Deadlift
2 Hang Power Clean
1 Shoulder to Overhead
(Alternate Each Round)
R1-10: #115/85
R11-20: #155/105
R21-30: #185/125

Remaining time, AMRAP of:
5 Bar Facing Burpee
10 Pull-ups / 5 C2B / 1 Bar or Ring MU

10 Bar Facing Burpee
20 Pull-ups / 10 C2B / 2 Bar or Ring MU

*Increase reps by 5/10 (5 C2B/1 MU) reps each set
(Score = Total Reps from AMRAP)
*Scoring: C2B 2:1 and MU 5:1

WOD, July 19th

WARM-UP
(6 MIN):
200m Run or Row
Walking Lunges
Toe Touches
10 Iron Cross
10 Scorpions
10 Ring Rows
5 Deep Squats (Holding the rack)
5 Med Ball Deadlifts
5 Med Ball Cleans
5 Med Ball Push Jerks
5 Med Ball Cleans

WOD PREP
(10 MIN):
Clean and Jerk
1 set x 5 @ 50% of WOD Weight (C+J)
Continue warming up clean and jerk until you get to WOD weight

WOD DETAILS
HERO WOD
“GLEN”
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. The “Glen” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Friday, October 12, 2012.

WOD
190718
HERO WOD:
“GLEN”
For Time:
30 Clean and Jerks, (#135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
(40 Min Time Cap)

WOD DETAILS
Scaling Movements
1 Mile Run: 1600m Row or 80 Cal Bike
Rope Climbs: 40 Strict Pull-ups
Weights: RX: #135/95; Scaled: #115/80, #95/65, #75/55; Beginner: #45/35
*Athletes will have to share ropes
*Athletes have the option to partner for the workout

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

“BUTTS and GUTS”
7 Times Through the Complex:
1 Reverse Lunge Left
1 Reverse Lunge Right
1 Good Morning
Then:
10 Reps Around The World

Mobility:
1 Min Child’s Pose
1 Min Seated Straddle Stretch
1 Min Thoracic Med Ball Stretch

WOD, July 18th

WARM-UP
10 MIN:
40 DU / 80 Singles
Walking Lunges
Toes Touches
10 Iron Cross
10 Scorpions
10 Prone Snow Angels
10 Deep Squats (Holding the rack)
5 High Hang Snatch (Dip approx. 1 – 2 inches maintaining upright position)
5 Pass Throughs
5 Low Hang Snatch (Dip, then hips and shoulders, slide PVC down to right above knee)
5 Good Mornings
5 Pass Arounds
5 OHS

STRENGTH WORK
Power / Squat Snatch (30 MIN):
1 set x 5 @ EB (Power or Squat Snatch)
1 set x 5 @ 50% (5 Sec Snatch Deadlift)
3 set x 1 @ 50% (1- 5 Sec Snatch DL + 2 Low Hang Snatch)
3 set x 1 @ 55% (Power or Squat Snatch – From the Floor)
3 set x 1 @ 60% (1- 5 Sec Snatch DL + 2 Low Hang Snatch)
2 set x 1 @ 65% (Power or Squat Snatch – From the Floor)
1 set x 1 @ 70% (5 Sec Snatch DL)
4 set x 1 @ 70 – 80% (Power or Squat Snatch – Floor)

WOD
190717
3 RDS FOR MAX REPS:
MIN 1: T2B OR BMU
MIN 2: Power Snatch, #95/65
MIN 3: Alt. Step Ups, 24/20
MIN 4: REST
*Each minute starts with a 20 Double Under Buy In. These reps do not count towards score.
*Athletes can switch between T2B and BMU
(Score = Total Reps)

EXTRA
Accessory Work
“SUNS OUT GUNS OUT”
4 RDS (NFT):
10 BENT OVER ROW (Barbell or DB)
10 CHIN UPS (REVERSE GRIP)
10 EMPTY BARBELL CURLS
Death Crawl (Guys: #30-50 / Ladies: #10-25)

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

WOD, July 17th

WARM-UP
8 Min:
400m Run
4 Deep Squats (Holding onto rack)
4 Med Ball Deadlifts
4 Med Ball Front Squats
4 Iron Cross
4 Scorpions
4 Med Ball Cleans
4 Med Ball Push Press

STRENGTH WORK
3 SEC PAUSE BACK SQUATS (20 MIN):
1 set x 5 @ EB
2 set x 3 @ 50%
1 set x 3 @ 50% (NO PAUSE)
2 set x 3 @ 55%
1 set x 3 @ 55% (NO PAUSE)
2 set x 3 @ 60%
1 set x 3 @ 60% (NO PAUSE)
*3 SEC PAUSE: Athlete will sit in the bottom of their squat for 3 full seconds

WOD PREP (5 MIN):
Athletes have 5 MIN to get set up and warm up movements for the WOD.
(Number 4 button for the clock)

WOD
190716
PARTNER WOD
3 RDS FOR TIME:
20 Front Squats
20 Hang Power Cleans
20 STOH
20 Back Squats
20 Deadlift
*Starting at 00:00, Every Minute On The Minute, Partners Must Complete 2 Synchronized Burpees
* Weights: RX+: #115/85; RX: 95/65; Scaled: #75/55 or #65/55
(20 MIN TIME CAP)

EXTRA
Accessory Work
“GUTS”
5 RDS (NFT):
30 Russian Twists w/ DB or plate (Guys: #25ish / Ladies: #10-15ish
3 Plank Ups
(Complete 30 Russian Twists. Every tap counts as 1 rep. Then, athletes will complete 3 Plank Ups. Place feet on a box or bench and be in push up position. Walk hands back toward your feet as you pike your hips up. Then walk hands back out into a plank. That equals 1 rep.)

Mobility Work
1 MIN: Seated Straddle Stretch
1 MIN: Child’s Pose
1 MIN: Shoulder Floor Stretch

WOD, July 16th

WARM-UP
8 MIN TOTAL:
4 MIN:
200m Run or Row
Toe Touches
Russian Kicks
Walking Lunge into Squat
10 PVC Pass Throughs
10 PVC Good Mornings
10 Iron Cross
10 Scorpions
4 MIN:
Teach and Demonstrate Devil’s Press
*Athletes can practice the movement without DB
Teach and Demonstrate Brute Ball Over Ball
*Athletes can practice the movement with a Med Ball

STRENGTH WORK
Push Press (25 MIN):
1 set x 5 @ EB
2 set x 3 @ 55% (4 DB Reverse Lunges w/ Lighter Weight – “AES”)
2 set x 2 @ 60% (3 Devil’s Press w/ Lighter Weight – “AES”)
2 set x 2 @ 65% (2 DB Step Overs w/ Lighter Weight – “AES”)
2 set x 2 @ 70% (2 Devil’s Press w/ WOD Weight – “AES”)
2 set x 2 @ 70-75% (4 DB Rev. Lunges w/ WOD weight – “AES”)

WOD
190715
5 MIN AMRAP:
4 Brute Ball Ground Over Bar, #150/100
200m Run or Row or 8 Cal Bike
REST 3 MIN
5 MIN AMRAP:
4 DB Devil’s Press, #50/35
6 DB Box Overs, 24/20
8 DB Alt. Reverse Lunges, #50/35
REST 3 MIN
5 MIN AMRAP:
10 Squats
15 HR Push-ups
20 Med Ball Sit-ups, #20/14

WOD DETAILS:
*Athletes will need to start on different AMRAPS due to limited equipment
*Festivus Athletes (AMRAP 2): Intermediate Men: #35 / Intermediate Women: #20 / Novice and Masters Men: #20 / Novice and Masters Women: #10

EXTRA
Accessory Work
“Pull Up Progression / Skills”
4 RDS (NFT):
5 Strict Pull-ups (Use bands if you cannot go unbroken)
10 Ring Rows
10 Straight Arm Banded Pull Downs
20 Sec Hollow Hold
20 Sec Arch Hold

Mobility Work
10: Prone Snow Angels
1 min: Banded Lunge Shoulder Stretch (R/L)
2 min: Legs Up The Wall

WOD, July 15th

WARM-UP
8 Min:
200m Run or Row
Walking Lunges
Toe Touches
10 Iron Cross
10 Scorpions
10 Prone Snow Angels
10 Deep Squats (Holding onto the rack)
Russian Kicks
5 Burpees
Wrist Walks (Against Wall)
Couch Stretch – 30 Sec Each Side (On your own)

STRENGTH WORK
Power Clean + Squat Clean (25 MIN):
1 x 3 @ EB (Power Clean – Above Knee)
1 x 3 @ EB (Squat Clean – Above Knee)
1 x 3 @ 60% (Low Hang Power Clean – Above Knee)
1 x 3 @ 60% (Low Hang Squat Clean – Above Knee)
1 x 3 @ 65% (Low Hang Pwr Clean + Low Hang Squat Clean)
1 x 2 @ 70% (Power Clean + Squat Clean – From The Floor)
1 x 1 @ 75% (Low Hang Power Clean + Full Power Clean)
1 x 1 @ 75% (Low Hang Squat Clean + Full Squat Clean)
1 x 1 @ 75 – 80% (Power Clean + Squat Clean)

FUNDAMENTALS
Barbell Clean Progression

WOD
190714
For Time:
150 Burpees
OR
150 Cals (Assault Bike)
(20 MIN TIME CAP)

WOD DETAILS
THE BURPEE STANDARD:
RX
Place hands on ground shoulder-width apart
Jump to push-up position
Lower chest and thighs to the ground***
Jump or step feet up to hands
Jump vertically with FULL hip and knee extension***
Arms extend overhead during the jump***
SCALED
Athlete can step IN AND OUT during the burpee movement

EXTRA
Accessory Work
“BUTTS”
8 RDS (NFT):
8 Reverse Lunges Right w/ DB
8 Single Leg Deadlift Right w/ DB
8 Reverse Lunges Left w/ DB
8 Single Leg Deadlift Left w/ DB

*Lunge: Hold DB in front rack with opposite hand from the working leg. Working leg is the front leg.
*Deadlift: Hold weight in opposite side hand. Keep working heel down as you hinge at the hip, keep chest up, and only allow a slight bend in the knee.

Mobility Work
Pigeon Pose (1 MIN EACH SIDE)
Child’s Pose (1 MIN)

WOD, July 13th

WARM-UP
10 MIN TOTAL:
5 MIN:
200m Run or Row
Toe Touches
Walking High Knees
10 Iron Cross
10 Scorpions
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
7 MIN:
PVC Snatch Progression
EB Snatch Progression

STRENGTH WORK
SNATCH E2MO2M (20 MIN):
0 – 2 Min: 3- 5 Sec Snatch DL
2 – 4 Min: 1- 5 Sec Snatch DL + 2 High Hang Pwr Snatch
4 – 6 Min: 1- 5 Sec Snatch DL + 2 Low Hang Pwr Snatch
6 – 8 Min: 4 Pwr Snatch (Floor)
8 – 10 Min: 1- 5 Sec Snatch DL + 2 High Hang Mid Snatch
10 – 12 Min: 1- 5 Sec Snatch DL + 2 Low Hang Mid Snatch
12 – 14 Min: 3 Mid Snatch (Floor)
14 – 16 Min: 1- 5 Sec Snatch DL + 2 High Hang Squat Snatch
16 – 18 Min: 1- 5 Sec Snatch DL + 2 Low Hang Squat Snatch
18 – 20 Min: 3 Squat Snatch (Floor)

WOD
190712
PARTNER WOD
20 MIN AMRAP:
Complete:
4 Rounds of:
3 Box Jump Overs, 24/20
6 Power Snatches, #95/65
30 Double Unders
Then:
4 Rounds of:
3 Brute Ball (Ground Over Bar), #150/100
5 Russian KB Swings, #53/35
7 Box Jump Overs, 24/20
Then, As Many Reps As Possible of Burpees
*One partner must be holding the bar locked out overhead in order for the other partner to complete burpee reps. Partners can switch when desired.
(Score = Number of Burpees Completed)

WOD DETAILS
One athlete will work while the other athletes rests. The athlete working must complete the full round before the next athlete can begin.
*Brute Ball- Rx: #150/100; Scaled: #100/70; Beginner: #20 or less
*Barbell Options During Burpees- Rx:Bar Overhead (Clean or Snatch Grip); Scaled- Front Rack Hold; Beginner- Hang Hold

EXTRA
Accessory Work
Learn and Practice Devil’s Press
5 x 3 @ moderate weight
Learn and Practice Ground Over Shoulder (Brute Ball)
5 x 2 @ moderate weight

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