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.

WOD, Nov. 13th

WARM-UP
(10 MIN):
200m Run or Row
Walking Lunges
Toe Touches
Over-Over-Under-Under
10 Deep Squats (Holding onto rack)
10 Iron Cross
10 Scorpions
10 Prone Snow Angels
10 HR Push-ups
5 Med Ball Front Squats
5 Med Ball Deadlifts
5 Med Ball Hang Squat Cleans
5 Burpees
20 Double Unders or Singles

STRENGTH WORK
Hang Squat Clean (22 MIN):
*Work up to a heavy 5 rep hang squat clean
*Athletes need to stand up to full extension to establish the hang before the first rep.
*Athletes can do a high hang or a low hang, but the bar cannot pass below the knees
*WOD Weight: Perspective- 65% of 1 RM

WOD
191112B
EVERYDAY WARRIOR WOD
“FIGHTER”
For Time:
4 Alternating Rounds
5 Hang Squat Cleans, #135/95
20 Double Unders
12 Bar Facing Burpees
THEN: Complete the Following as a Team (one person working at a time)
30 Hang Squat Cleans
120 Double Unders
36 Synchro Bar Facing Burpees
(20 MIN TIME CAP)

WOD DETAILS
*Athletes will alternate rounds on Part 1. Athlete 1 will do rounds 1 + 3. Athlete 2 will do round 2 + 4.
*Athletes will work together on the second part. One athlete working at a time, except during the synchro bar facing burpees
*Synchro Bar Facing Burpees: Both athletes need to have their chest touching the floor at the same time at some point during the burpee

WOD Variations:
RX+:
*Hang Squat Cleans: #185/125 (Pers.: 77.50% of 1RM)
Scaled:
*Hang Squat Cleans: #115/85; #95/65; #75/55; #65/45

EXTRA
Accessory Work
4 RDS (NFT):
“SUNS OUT GUNS OUT”
10 BENT OVER ROW (Barbell or DB)
10 CHIN UPS (REVERSE GRIP)
10 EMPTY BARBELL CURLS
10 ARNOLD’S PRESS

Pull Up Progression Program
5 sets of:
10 Supine Ring Row or Bar Rows (Feet elevated on box)
10 Straight Arm Banded Pull Down

WOD, Nov 12th

WARM-UP
(8 MIN):
200m Run or Row
Walking Lunges
Toes Touches
Over-Over-Under
10 Iron Cross
10 Scorpions
10 Glute Raises
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
10 PVC Windmills
10 Med Ball Deadlifts

STRENGTH WORK
Deadlift (20 MIN):
5-5-5-5
4 set x 5 reps (Touch N Go)
*Athletes will increase weight each set if able to maintain form
*WOD WEIGHT: Perspective- 62.50% of 1RM

WOD
191112
2 RDS FOR TIME:
15 Deadlifts, #225/155
400m Run or 500m Row
5 Rope Climbs
200m Run or 250m Row
30 Lunges w/ Plate OH, #45/25
(22 MIN TIME CAP)

WOD DETAILS
*Athletes will complete 2 rounds for time.
*Race to the Ropes
*Athletes can do forward or reverse lunges
WOD Variations:
RX+:
*Deadlift: #275/185 (Perspective: 76% of 1RM)
Scaled:
*Deadlift: #185/125; #155/105; #135/95
*Rope Climbs: 25 Ring Rows
*Lunges: Squats

EXTRA
Accessory Work
“BUTTS”
3 RD (NFT):
10 Goblet Split Squats Right
10 Goblet Split Squats Left
20 Banded Side Steps Right
20 Banded Side Steps Left
10 Single Leg Deadlift Right
10 Single Leg Deadlift Left
Guys: #35-50
Ladies: #20-35

WOD, Nov 11th

(8 MIN):
200m Run or Row
Walking Lunges
Toes Touches
Russian Kicks
10 Deep Squats (Holding onto the rack)
10 Iron Cross
10 Scorpions
10 HR Push-ups
10 PVC Pass Throughs
10 PVC Good Mornings
5 Glute Priming Squats (1 Rep = Full Squat, Come up halfway, Squeeze glutes (Hold for 5 Seconds) and then stand to full extension
Walking KB Overhead Carry (Right Arm – Down + Back / Left Arm – Down+Back) Light Weight
5 Light DB Strict Press

STRENGTH WORK
HATCH SQUAT – WEEK 1 DAY 1 (35 MIN):
Back Squats
1 set x 10 rep @ 60%
1 set x 8 rep @ 70%
1 set x 6 rep @ 75%
1 set x 4 rep @ 80%
Front Squats
1 set by 5 rep @ 60%
3 set by 5 rep @ 70%

WOD
191110
8 MIN AMRAP:
1-2-3-4-5…
Strict Pull-ups
Burpee Box Jumps, 24/20
DB Strict Press, #50/35
(Score = Total Rds + Reps)

WOD DETAILS
*Athletes will complete 1 rep of each movement, then 2 reps of each movement, adding a rep each round.
SCALING OPTIONS:
*Strict Pull-ups: Strict Banded Pull-ups or Jumping Pull-ups or Ring Rows

EXTRA
Accessory Work
“GUTS”
100 Med Ball Sit Ups
*30 Sec Plank after every 20 reps

Pull Up Progression Program
5 Sets of
*3-5 Banded Strict Pull Ups
*20 Sec Hollow Hold – 10 Sec Rest
*20 Sec Arch Hold – 10 Sec Rest
***Go through Hollow / Arch Tabata 4 times each Set

WOD, Nov 9th

191111
WARM-UP
(10 Min):
10 Cal Row or Bike
Walking Lunges
Toes Touches
10 Deep Squats (Holding onto rack)
Russian Kicks
Over-Over-Under-Under
10 Cal Row or Bike
10 Iron Cross
10 Scorpions
10 Prone Snow Angels
10 PVC Pass Throughs
10 PVC Pass Arounds
10 PVC Good Mornings

CORE WORK
(8 MIN):
Sit Up + Plank Tabata (20 Secs On / 40 Secs Off)
Min 1 – 4: Athletes will do as many sit ups in 20 Secs and then rest for 40 Secs. They will complete 4 minutes of this.
Min 5 – 8: Athletes will hold a plank for 20 Secs and then rest for 40 Secs. They will complete 4 minutes of this.

WOD PREP
(10 MIN):
Warm up movements for WOD

PARTNER WOD:
Buy In: 100 Cal Row or Bike
30-25-20-15-10 rep rds of:
Alt. DB Cleans, #50/35
Burpees
DB x2 Box Step Overs, 24/20; #50/35
Buy Out: 50 Cal Row or Bike
(35 MIN TIME CAP)

WOD DETAILS
*Athletes will share row, bike, and reps as desired.
*One athlete works at a time
*DB Clean is only with one DB, alternating hands each rep
*DB Box Step Overs: Athlete will have a DB in each hand. Athletes do not need to stand up all the way on top of the box.
WOD Variations:
RX+:
DB Clean: #70/50

CrossFit Open WOD 20.5, Nov 8th

WARM-UP
(12 MIN:)
200m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
Over-Over-Under-Under
10 Lateral Lunges
10 Deep Squats (Holding onto rack)
10 Iron Cross
10 Scorpions
10 Prone Snow Angels
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Windmills
5 Med Ball Deadlifts
5 Med Ball Wall Balls

WOD PREP
(15 MIN):
Warm up movements for the WOD.

OPEN WORKOUT 20.5:
For time, partitioned any way:
40 Ring MU
80 Cal Row
120 Wall Balls, #20/14
(20 MIN TIME CAP)

WOD DETAILS
After the call of “3, 2, 1 … go,” the athlete may perform 40 muscle-ups, 80 calories on the rower, and 120 wall-ball shots. Athletes may perform the movements in any order, and the reps can be divided up in any manner. There are no restrictions on the sequence or combinations of movements, or their corresponding repetitions. The repetitions of one movement do not have to be completed before the athlete can accumulate reps of another movement.
Regardless of where athletes choose to begin the workout, they must start fully standing, not touching any equipment. Only after the call of “3, 2, 1 … go” may the athlete touch the medicine ball, rower, or rings and begin the workout.

WOD Variations :
Rx’d (Ages 16-54)
F: 14-lb. ball to 9 ft.
M: 20-lb. ball to 10 ft.
Scaled (Ages 16-54)
F: chin-over-bar pull-ups, 10-lb. ball to 9 ft.
M: chin-over-bar pull-ups, 14-lb. ball to 10 ft.
Masters 55+
F: chest-to-bar pull-ups, 10-lb. ball to 9 ft.
M: chest-to-bar pull-ups, 20-lb. ball to 9 ft.
Scaled Masters 55+
F: jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.
M: jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.

EXTRA
Active Recovery
5 MIN Light Row or Bike

Mobility
Seated Straddle Stretch – 1 MIN
Child’s Pose – 1 MIN

WOD, Nov 7th

WARM-UP
(10 MIN):
200m Run or Row
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 HR Push-ups
10 Reverse Lunges
10 Deep Squats (Holding onto the rack)
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Windmills
5 Med Ball Deadlifts
5 Med Ball Front Squats

STRENGTH WORK
Back Squats (25 MIN):
10-8-6-4-2
10 reps
8 reps
6 reps
4 reps
2 reps
*Athletes need to warm up to a weight that they can complete 10 reps. Athletes will then add weight and complete 8 reps and so on.
*Athletes can continue adding weight to each rep scheme as long as they can maintain squat standard.

WOD
RECOVERY WOD
16 MIN AMRAP:
400m Run or 500m Row
30 Air Squats
30 HR Push-ups
400m Run or 500m Row
20 Lunges w/ Plate OH, #25/15
20 Alt. Box Step Ups, 24/20
400m Run or 500m Row
10 DB Burpees, #35/20
10 KB Deadlifts, #53/35
(NO SCORE)

WOD DETAILS
*Today is to focus on technique and movements. It is about quality, not speed.
*There is not a score for the Recovery WOD
*DB Burpee: Similar to Devil’s Press, but athletes do not lift the DB overhead. DB will stay at the athlete’s side. One DB per hand.

EXTRA
Accessory Work
“GUTS”
4 RDS (NFT):
10 Cal Bike
10 Russian Twists w/ Plate
1 MIN PLANK

Mobility
Banded Sash Stretch (20 R / 20 L)
10 Iron Cross
10 Scorpions
Upper Back Foam Rolling – 2 MIN
Quad Foam Rolling – 1 Min Each Side

WOD, Nov 6th

WARM-UP
(10 MIN:)
200m Run or Row
Walking Lunges
Toes Touches
10 Deep Squats (Holding onto the rack)
10 Lateral Lunges
10 Cal Bike
10 Iron Cross
10 Scorpions
10 HR Push-ups
10 PVC Pass Throughs
10 PVC Good Mornings
5 Light Plate GTOH (Full extension in arms)
Walking KB Overhead Carry (Right Arm – Down + Back / Left Arm – Down+Back) Light Weight
20 Double Unders or Singles
STRENGTH WORK

STRICT PRESS (20 MIN):
Build to a heavy set of 5
*Athletes will use the time to slowly build to a heavy set of 5
*Rest between sets
***Complete at least three 1 MIN Planks during strength

WOD
191106
“Annie on the Run”
For time:
500m Run or Row
50 Double Unders
50 Sit-ups
400m Run or Row
40 Double Unders
40 Sit-ups
300m Run or Row
30 Double Unders
30 Sit-ups
200m Run or Row
20 Double Unders
20 Sit-ups
100m Run or Row
10 Double Unders
10 Sit-ups
(20 MIN TIME CAP)

WOD DETAILS
*Athletes can run or row or mix it up
*500m Run = 400m + 100m
*300m Run = 200m + 100m
WOD Scaling Options:
*Double Unders = Singles (Reps Doubled)

EXTRA
Accessory Work
“SUNS OUT GUNS OUT”
3 RDS (NFT):
10 DB Strict Press
10 Alt. DB Hammer Curls
10 Ring Rows
10 Lateral Plate Raises

Pull Up Progression Program
5 sets of:
10 Ring / Bar Rows (Supine)
10 Straight Arm Band Pull Down / Weighted Pull Over

Coach Big Sean’s Birthday WOD, Nov 5th

WARM-UP
(8 Min):
200m Run or Row
Toe Touches
Russian Kicks
Over-Over-Under-Under
10 Reverse Lunges
10 Iron Cross
10 Scorpions
5 HR Push-ups
5 Med Ball Deadlifts
5 Med Ball Squat Cleans
5 Med Ball Thrusters
4 Alt. DB Hang Snatch – Lighter Weight

STRENGTH WORK
CLUSTERS (15 MIN):
*3 Rep Hang Squat Clean Thruster
*Work up to a heavy cluster
*The 3 reps need to be unbroken

WOD
191104
Coach Big Sean’s Birthday WOD
Teams of 2 – 27 MIN AMRAP:
11 Heavy Wall Balls, #30/20
5 Squat Cleans, #185/125 (Perspective: 77.50% of 1RM)
19 Cal Row or Bike
9 Alt. DB Hang Snatch, #50/35
2 BMU
(Score = Total Rds + Reps)
***Coach Big Sean is turning 27 and was born on 11/5/1992

WOD DETAILS
*One athlete will work at a time.
WOD Options:
Scaled:
*Wall Balls, lighter weight
*Squat Cleans, #155/105; #135/95; #115/80; #95/65; #75/55
*BMU, 4 C2B or 6 PU or 6 Ring Rows

EXTRA
Accessory Work
“BUTTS”
3 RDS (NFT):
20 No Touch Sumo Deadlift w/ KB
20 Banded Side Steps – Right
20 Banded Side Steps – Left
20 EB Good Mornings
30 Sec Squat Hold

Mobility
Child’s Pose
Seated Straddle Stretch

WOD, Nov 4th

WARM-UP
8 Min:
200m Run or Row
Toe Touches
Russian Kicks
Bear Crawls
10 Iron Cross
10 Scorpions
10 HR Push-ups
10 Deep Squats (Holding the rack)
10 Lateral Lunges
10 PVC Pass Arounds
10 PVC Good Mornings
10 PVC Pass Throughs
10 Russian KB Swings *Lighter Weight

STRENGTH WORK
Bench Press (22 MIN):
5 sets x 5 reps (Each set is followed by 8 DB Flies)
*Athletes will add weight each set working up to a moderate weight
*Moderate would be 65 – 70% of 1RM
*Athletes will complete DB Flies following their Bench Press. Be sure to start light.
(Partner + Spotter Required)

WOD
191103
For Time:
21-15-9
Cal Row or Bike
KB Swings, #53/35
Med Ball Sit-ups, #20/14
*Directly into
15-9-6
Cal Row or Bike
T2B
Plate GTOH, #45/25
(22 MIN TIME CAP)

WOD DETAILS
* If there are more people in a class than rowers and bikes, everyone (able) will run a 400m in place of the 21 cals, and then the rest of the workout will be a race to the rower or bike.
WOD Options:
RX+:
*KB Swings, #70/53
*Med Ball Sit-ups, #30/20
***Athletes should be able to complete movements unbroken at the RX+ weight
Scaled:
T2B- T2KB or Hanging Knee Raises

EXTRA
Accessory Work
“GUTS”
3 RDS (NFT):
10 Sit-ups w/ Plate (Press Out Overhead)
10 Russian Twists w/ Plate
10 Strict Knee Raises or T2B
5 Candlestick Roll Ups
1 Min Plank

Pull Up Progression Program
10 sets of 3-5 Banded Strict Pull Ups (Rest after each set)
Then: 8 Rounds Tabata (4 MIN TOTAL)
***20 Sec On / 10 Sec Rest
*20 Sec Band at Chest Hold or Supine Rings to Chest / Bar to Chest Hold

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