Category: Competitor

Double WOD

Warm Up – 10 minutes 2 rounds of 5 burpee pull ups 20 bandy Good Mornings 5 burpee bar muscle ups 20 bandy side steps if you don’t have bar muscle ups without a band do C2b/bellybutton to bar pull ups.  Remember this a warm up.  Take no longer than 10 minutes.   Double WOD […]

Tabatta Mash Up

Can you tell from Papa Goose’s video where I get my competitive spirit from? Warmup – Tabatta Row – score is your lowest amount of calories on any one round.   Strength/Speed – 25 mins Back Squat 6×2 alternating sets each (for a total of 12 sets) of 1 speed high bar box squat – […]


Warmup – Explosive MB Push Up alternating Tabatta   Oly Split Jerk 3 heavy sets of 3 Think down, not up.  jump the bar off your shoulders and then pull yourself underneath the bar and dive your head through. Strength Bench – 3-3-3 WOD – 20 minutes – start with the class “The Departed” 5 […]

cleans on squats on cleans on squats

Warm-up – 10 minutes Sand Bag Warm up 3 rounds of 5 power cleans (72lbs/6 filler bags, 48lbs/4 filler bags) 5 front squats 5 squat clean thrusters Oly – 20 minutes 5 sets of the complex each ascending in weight of: Pwr Clean From Hip (high hang) + Pwr Clean From Knee (low hang) + […]

Floater WODs

Conditioning Three rounds for time of: Row 500 meters 21 Burpees Run 400 meters Gymnastics Every minute on the minute for 10 minutes X muscle ups Open = 3 Regional = 4 Games = 5 or X C2Bs X Ring Dips Open = 6 Regional = 8 Games = 10 If you do not finish […]


U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived […]

Double WOD

Be patient Paleo Challengers, results are coming soon.  Also, we will be a long, challenging endurance Hero WOD (“Clovis”) in all classes on Saturday.   Scaling options along with various running routes, considering all current fitness levels, are posted below, ALL ARE ENCOURAGED TO PARTICIPATE.  There will be a reduced class schedule (CLASSES ONLY IN SOUTHIE […]

Squat central

Warmup – 15 minutes 3 rounds for quality of 5 dragon flags 10 pistols (5 each leg) 30 dubs For the pistols if your heel comes off the ground, don’t count the rep.  Use a box where necessary and get used to sitting back and grounded in your pistol. 2 minutes to practice triple unders […]

1 C&J, 1 Rd of Cindy

Warm up – 10 minutes Burpee breakdown   Strength – 20 minutes Push Press -3,3,3 Barbell Banded Kettlebell press 5-5-5 WOD – 20 minutes 10 rounds of 1 clean & jerk (you choose the load) 1 round of cindy After Party – MedBall Plank Up tabatta