Warm Up: 2rds of:

10-Walking Lunges

10-Toes to Wall

10-Side Lunges

10-HR Push Ups

Strength: Back Squat 5 – 5 – 3 – 3 – 1 – 1 – 1 Work up to a heavy single.

WOD: 4 Rounds for time of:

200m Run

25 – Air Squats

25 – Abmat Sit Ups

25 – KB Swings (American) 45/35lbs

10 – Box Jump Overs 24″/20″

1 – Rope Climb

BJO= Yes completely clear the box on the jumps, Scale to jump on, then hop off.


Warm Up: 2Rds of:

200m Run

30sec Handstand hold

10 – Side lunges (get low & move slow)

10 – 3sec. Goblet Squat holds 35/25lbs

WOD: EMOtM for 10 minutes

50m Sprint


Use the remaining time in class to work up to your one Rep max.

Coaches: Have the athletes work on there Jerk footwork before hand.

Athletes: Buddy up or triple up on a bar with someone your caliber if possible. Watch and learn from each other as the coach suggests improvements.


Monday, May 18, 2015

CONGRATULATIONS to everyone for completing the Paleo Challenge! Everyone did great and we are so proud of you all. Please make sure that you get with Kiran to have your measurements done. Once all the measurements are completed the results will be posted shortly after.



Warm Up: 2rds of:

10-HR Push Ups

10-Pass Throughs

10-Good Mornings

10-Walking Lunges

Skill: “Back to basics” FOCUS on correct and efficient Squat form. Coach: make the adjustments needed to your athletes

Air Squat, Front Squat, OHS 15-20min. Pipe, bar, and light weight depending on Athletes progress and ability

WOD: “Diane” and more

21 – 15 – 9

DeadLifts 225/155lbs

Handstand Push Ups


9 – 15 – 21

Power Cleans 135/95lbs

Ring Dips





Warm Up: 400m Run “then” 2rds of:

10 – Pass Throughs

10 – Jump Squats

10 – 3sec. Superman Holds

Skill: Walk on your hands for distance or handstand holds or one handed handstand holds

Play for 10-15min

TEAM WOD:  “Bob the Builder”

in teams of 3
18 minute AMRAP
Person A.
-row for calories
Person B.
-power snatch (75#,45#) for reps
Person C.
-40ft box carry/15 box jumps, bring box back/15 box jumps 24″/20″

Person C will control the pace. Once person C is done everyone will rotate. Keep a running total for the calories on the row, a running count of power snatches and number of rounds of C completed

(Leave a couple of parking spaces open in front of the doors. Athlete C will carry his or her box to the parking curb then back into the building for the 40′ distance)


Warm Up: 2Rds of: 10-Burpee Broad Jumps, 8-V Roll Ups, 10-HR Push Ups, 10-Good Mornings

Skill: Double Under Success Ladder to your ability 10-20-30-40-50 if you are gottem’

1-2-3-4-5 is still a success ladder. The only way to get better at Double Unders is to practice them.

WOD: 3Rounds for time:

400m Run

2 – Rope Climbs

20 – DeadLifts 225/155lbs

4 – Wall Walks


Everyone should be very proud of themselves for making it through the six week long Paleo Challenge! It’s not over yet because we still have our post challenge WOD 2 to complete. Post Challenge measurements and pictures will be taken on Friday.

Warm Up:

400m Run

“then” 2Rds of:

  • 10-Pass Through
  • 10-Air Squats
  • 10-Hollow Rocks

Skill: Pistols

Paleo Challenge WOD 2

2 Rounds of the following:

1 min MAX Front Squats 95/65

1 min Rest

1 min MAX KB Swings (Russian) 45/35

1 min Rest

1 min MAX calorie row

1 min Rest

1 min MAX Burpees

2 min REST then go into round 2



5:30 AM crew working on some Overhead Squats. When others are sleeping, this dedicated group shows up day in and day out and gives it their all! Keep it up guys!


Warm Up: 2Rds of:

200m Run

30sec. Handstand Hold

10-Walking Lunges

10-Abmat Sit Ups

Strength: Split Jerks 5Rds of 5Reps increase weight

WOD: for time:

21 – 15 -9

Clean & Press 115/75lbs

Wipers Blades L+R=1

Burpees over the Bar



Warm Up: 2rds of:

200m run

10-Air Squats

10-HR Push Ups


Strength: Back Squat 5 rds of 5 reps increase weight per round.

WOD: 5 Rounds for time:

11 – Power Snatch 95/65lbs

5 – Handstand Push Ups

30 – Double Unders

Monday, May 11, 2015

We are in the final week of the Paleo Challenge! Remember to stay on track and finish strong. We will be re-testing the challenge WODs this week and seeing how we all improved. Challenge WOD 2 will be on May 14th and we will take measurements on Friday.

Paleo Challenge WOD 1

Warm Up: 2 Rds of

  • 10 Air Squats
  • 10 Good Mornings
  • 10 Side to side lunges
  • 10 Burpees

Skill: 5×5 Pull ups with negatives

WOD: 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



6:30 PM class working on skill work.