2012-03-28 Wod

3 Rounds


3min AMRAP
3min Rest


AMRAP


5 Hang Squat Cleans, 115/75#
10 Dips
15 Box Jumps

2012-03-27 Wod

12min AMRAP


15 KB Swings*, 1.0/0.75 pd
12 SDL @ 40% 1RM
9 Hand Release Push Ups


*Must be Unbroken

2012-03-26 Wod

"Annie"

50-40-30-20-10

Double Unders

Sit-ups

2012-03-24 Wod

15min AMRAP

Partner A:

200m Run + 20 Double Unders

Partner B:

10 Single Arm Power Cleans, 1.5/1.25 pd

10 KB Swings, 1.5/1.25 pd

10 Burpees

Hand off place in 10-10-10 when switching

2012-03-23 Wod

CF Games Open Wod 12.5

7min AMRAP

3 Thrusters, 100/65#

3 C2B Pullups

Add 3 Reps Each Movement, Each Round

2012-03-22 Wod

12min AMRAP


300m Run
12 box Jumps, 24/20#
9 AMSUWB*, 20/14#
6 Burpees


* Ab Mat Sit-Up w/ med ball (behind the head and thrown against the wall)

2012-03-21 Wod

3 Rounds:


25 SDLHP, 65/45#
50 Double Unders
10 HSPU

2012-03-20 Wod

.30km Row

30 Box Jumps, 24"

30 Pullups

30 KB Swings, 1.5/1.25 pd

30 Lunges , 1.5/1.25 pd *

30 K2E

30 Push Presses , 1.5/1.25 pd *

30 Supermans

30 Burpees

.30km Run

* 15 reps each arm/leg 

2012-03-19 Wod

Every 55 sec for 13 Rounds

4 Hand Release Push-Ups

3 SDL @ 60% 1RM

4 HRPU

12 KB Swings, 1.5/1.25 pd

2012-03-17 Wod

17min AMRAP

800m Run Buy-In Then

17 Box Jumps

7 Thrusters, 95/65#

4 HSPU

1 Uneven Farmers Carry (Shuttle), 1.5/1.0 pd

2012-03-16 Wod

55 Pullups into T2B


2 Burpee Box Jumps Every 60 sec

2012-03-15 Wod

CF Games Open Wod 12.4


12min AMRAP


150 Wallballs, 20# to 10'/14# to 9'
90 Double Unders
30 Muscle Ups

2012-03-14 Wod

4 Rounds:


8 Turkish Get-ups (4 each arm)
400m Run

2012-03-13 Wod

15min AMRAP


5 Deadlifts @ 50% 1RM
3 Manmakers (or 4 Burpee on Med ball into MBC into WB)
15 Double Unders (Unbroken)


Add 3 Manmakers (or 4 BMBCWB) each round

2012-03-12 Wod

12 Floor Wipers, 75/45#

60 Lunges

12 FW

48 Lunges

12 FW

36 Lunges

12 FW

24 Lunges

12 FW

2012-03-10 Wod

3 Rounds:


Teams of 4


40 KB Sings, 1.25/1.0 pd (Timekeeper)
Rope Climbs
Air Squats
Row

2012-03-09 Wod

CF Games Open Wod 12.3


18min AMRAP


15 Box Jumps, 24/20"
12 Push Press, 115/75#
9 T2B

2012-03-08 Wod

6 Rounds


4 Burpees
8 HPC, 85/55# *
4 Burpees
200m Run


* If bar is dropped, must restart

2012-03-07 Wod

11min AMRAP


11 Box Jumps
8 Pullups
3 SDL @ 70% 1RM

2012-03-06 Wod

3 Rounds:


1min Hand Stand Walk Ups
1min Overhead Lunge w/ Med Ball, 20/14#
1min MBC, 20/14#
1min KB Swings, 1.5/1.25 pd
1min Rest

2012-03-05 Wod

100 Pushups
150 Wallballs, 20/14#
200 Double Unders


Complete in any order/ combination

And the Paleo Challenge Winner is...

After careful calculation using a super secret formula, the results are in!

Coming in at third place:

Meghan Farrell. Having the fewest cheat meals she walks away with a 2012 Perform and Protect Basics package from Again Faster.

Coming in at second place:

Eric Meyerowitz. Losing the most weight (over 19lbs!) he started the challenge taking my only XXL shirt to almost needing a large. He also posted a two round increase in the benchmark wod and walks away with one free month at CFV.

First place:

Pat Nolan! Posting the most consistent performance over all the areas of the challenge, he walks away with two free months at CFV!

Congratulations to everyone who participated. I hope to see an even bigger showing for the next Paleo challenge!

2012-03-03 Wod

4 Rounds:

16 Burpees

8 DL @ 40% 1RM

16 Box Jumps

8 Supermans

2012-03-02 Wod

10min AMRAP

15 HPS, 65/35#

15 HPS, +5 or 10#

15 HPS, +5 or 10#

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2012-03-01 Wod

6 Rounds:


12 Wallballs, 20/14#
6 Push Jerks, 135/95#
2 Rope Climbs

2012-02-29 Wod

120m Broad Jump
10 KB Swings, 1.5/1.25 pd
60m Broad Jump
20 KB Swings
30m Broad Jump
30 KB Swings