Paleo Challenge WOD 2

It’s time for the second Paleo Challenge WOD! Hope everyone is getting accustomed to the paleo lifestyle. Remember the first week is always the hardest and it gets much easier as you move forward. Meal prepping is a huge life saver as we all live busy lives so take time out of the week to prep food and have meals ready so you are not tempted to eat whatever comes in sight. This time around we have a huge advantage as we can order Fia’s Paleo meals. Their schedule comes out every Wednesday and they always have tasty meals – be sure to check them out!

Remember that you have until Saturday to complete the two Paleo WODs. So make sure you make arrangements and get those logged in.

Paleo Challenge WOD 2

Warm Up – 2 rounds

  • 5 Inch Worms
  • 5 Rolling V-Ups
  • 10 Air Squats
  • 1 Min Jump Rope


Mobility Session 15-20 mins


This couplet of Thrusters and Double/Single Unders will be in 3 minute blocks of 2 rounds per block. If you complete the 2 rounds within the 3 minute block, you will get another 3 minutes of Thrusters and Double/Single Unders.

Each block is 3 minutes on a running clock. If the athlete completes the 2 rounds in the block, he/she will move on to the next block of time. The athlete may rest with any remaining time during each block.

Block 1 – (0 – 3:00 min)

9 Thrusters 95/65

27 Double/Single Unders

Block 2 – (3:01 – 6:00)

11 Thrusters 95/65

33 Double/Single Unders

Block 3 – (6:01 – 9:00)

13 Thrusters 95/65

39 Double/Single Unders

Block 4 – (9:01 – 12:00)

15 Thrusters 95/65

45 Double/Single Unders

Block 5 – (12:01 – 15:00)

17 Thrusters 95/65

51 Double/Single Unders

Block 6 – (15:01 – 18:00)

19 Thrusters 95/65

57 Double Unders/Single Unders

Paleo Challenge

We officially start our six week long Paleo Challenge today! It will run from July 6th to August 14th. Make sure to get your measurements done along with your before pictures; I will be there from 4:30 PM until 7:30 PM to do that. Also, don’t forget to grab your copy of the point tracking sheet, which can be found at the box or here. The sheets will need to be turned in every Monday (at the end of the week or start of the new week). It is your responsibility to turn in the sheets on time to earn the points for the week. Don’t let your hard work go to waste! We will be doing WOD 1 today and WOD 2 will be on Thursday.

Paleo Challenge WOD 1

Warm Up:

  • 400 m run then 2 rds of
  • 10 Pass Throughs
  • 10 Air Squats
  • 10 Hand Release Push Ups
  • 10 Abmat Sit ups


Hang Power Cleans 5×3 (increasing weight each set)


12 minute time cap:

100 Burpees

100 Kettle Bell Swings (American) 35/45

* Athletes can break up the exercises and reps in any order.

** Paleo Challenge Members – Please make sure you write down your score/reps on the index cards so you can keep track; as we will be retesting the same WODs at the end of six weeks.



What A Great Start!

What a great day it was at Orchid Island CrossFit! The Paleo Challenge has officially started and we have 23 members taking part in it! The first benchmark WOD is in the books and the next one will be on Thursday, April 9th.

Couple of reminders:

  • Don’t forget to log in your points on the tracking sheet, which can be found at the box or here.
  • All sheets must be turned in on the following Monday to earn the points for the previous week.
  • We have a Facebook page dedicated as our Paleo support group. For those who have questions, comments, concerns or those who want to share ideas and recipes this page was created just for that!
  • Make sure you make arrangements if you missed your measurements and/or the first Paleo Challenge WOD 1.
  • Next benchmark WOD 2 is on Thursday, April 9th.




Today, we officially start our Paleo Challenge! Good luck to everyone who will be participating in this six week long journey. Remember, “if you fail to plan, you plan to fail.” Planning is the key to success here. Take some time each week to plan your meals so you don’t fall off track. Also, it helps if you prepare enough food for more than one meal.

We will taking measurements and photos as we start day 1 of the challenge. Also, there will be the first Paleo Challenge WOD 1. Make sure you write down your rounds, weights, and if you scaled the WOD. We will be retesting the same WODs at the end of our challenge. As always, we are here to help! So, if there are any questions or concerns please don’t hesitate to ask.


Paleo Challenge WOD 1

11 min AMRAP – Ascending Ladder (3,6,9,12,15,18…)

Wall Balls 20/14 to 10/9′ target

Box Jumps 24/20

Deadlifts 115/75

Are You In?

We will be starting a new Paleo Challenge on April 6th! There will be a mandatory meeting next weekend where we will go over what the challenge entails. This is a great opportunity to learn how to supplement your workouts with a proper diet. Learn to eat clean and boost your energy. You won’t be doing this alone as you will have the support of your box and other members who will be with you every step of the way!



Orchid Island CrossFit

Paleo Challenge

Learn to eat clean and develop healthy lifestyle changes!

What: OIC Paleo Challenge

When: April 6th through May 16th          

Cost: $20



  • Cash prize for Top Male Winner
  • Cash prize for Top Female Winner
  • Most importantly improving your health by making better diet decisions for a healthier lifestyle!

Benchmark WODs:

  • There will be 2 pre and post challenge WODs.

Kick-Off Event:

  • Informational meeting, Paleo cooking demo and sign ups will be on March 28th at OIC from 11-12