Open WOD 12.3 + Sneak Peek


If you feel like you missed out on the current paleo challenge, no need to fear because we plan on having another challenge at the very beginning of April 2014. This challenge will start right after the Crossfit Open which will be a perfect time to reevaluate your fitness goals for the upcoming season. The gameplan is to kick off our challenge with a couple of benchmark workouts so that we have something to retest at the end of the 6 weeks. It’s kinda like a science experiment…. testing how certain foods affect your sleep, energy levels, mood and training. To track physical changes we will take basic body measurements at the start and rerecord at the finish. Yes, this is a challenge so there will be prizes for our 1st, 2nd, and 3rd place winners! This challenge is not just about weight loss- unlike the latest episode of The Biggest Loser! Prizes will be awarded based on overall improvement in the benchmark workouts, involvement in daily logging, and changes in body composition/measurements. In my mind, everyone is a winner. Wait until you see the overall changes that you will experience. Keep in mind that although this a challenge, it is important to remember that the paleo diet is a lifestyle, not just a crash diet in order to lose weight. We want you to experience firsthand the amazing improvements that positive dietary changes can have upon your overall life. You have some time to do a little research and plan ahead. We’ll keep you posted with more details in the next few weeks!

If you felt like I was just speaking another language, check out a little bit more on the paleo diet HERE.


Open WOD 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24,20 (full stand)
12 Push presses (115,75)
9 Toes-to-bar


  • Guest

    02/13/2015 @ 12:05 am

    7 +2 at 95 pounds

  • Arik Pogrebinsky

    02/22/2014 @ 1:08 am

    WOD: 8 + 15 w/ step ups
    2013: 6 Rounds
    2012: 5 + 19

    • JBo

      02/22/2014 @ 4:19 am

      Nice improvement over the past couple of years, Arik!
      Deadlift: 335×1 (PR by 10lbs). Last year at this time my PR was 245×1. 90lb improvement in a year? I’ll take it!
      WOD: 5 rounds @ 95lbs. Not sure why this didn’t go so well for me. I’m thinking my adrenaline (and strength) just tanked after the heavy deadlifts.

  • Kendra

    02/22/2014 @ 12:34 am

    8 rounds, 55#

  • nicole dholakia

    02/21/2014 @ 7:55 pm

    DL: keepin’ it light at 235 x1
    WOD: 7 Rx/kta

  • Petra

    02/21/2014 @ 4:02 pm

    DL: 255#
    WOD: 8+10. No memory of doing this before but found my old score from 2012: 7+8

  • Martine

    02/21/2014 @ 3:36 pm

    200 DL … awesome to see Jackie blow through her PR this morning!

    7+23 … same with Kelly, I remember doing this eons ago but didn’t write it down, and I am full of regret!

  • Jason

    02/21/2014 @ 3:31 pm

    285# DL, held back to save sore back.
    6+16 Rx. This was a great reminder on the importance of sleep and nutrition. 9+ rounds last year…and after a week of travel, poor sleeping and eating, definitely feeling it.

  • Alec

    02/21/2014 @ 3:13 pm

    Skipped out on DL, got 8+16. I was gunning for 9 rounds but couldn’t keep up the 2 minute/round pace. Don’t remember what I got before.

    Big group cashout with L-sits and squat jumps. Great start to a dreary Friday. Good weather tomorrow!

  • Kelly

    02/21/2014 @ 2:04 pm

    185 DL. Back felt okay, didn’t want to push it.
    WOD: 8 even
    I remember doing this last year, but I didn’t write down my score. FOOL!

  • Rob Hassell

    02/21/2014 @ 1:34 pm

    8+0 RX

  • Marc Piccuirro

    02/21/2014 @ 12:40 pm

    8+19 First time doing this one, felt better than I thought it would

  • JBo

    02/21/2014 @ 1:09 am

    Don’t even get me STARTED on The Biggest Loser finale for this past season! Definitely looking forward to (hopefully) getting a new 1RM on deadlift tomorrow. But that WOD looks excruciating!

    • Shamwow

      02/21/2014 @ 3:53 pm

      I’m going to get you started, JBo. Twitter damn near exploded after the finale. Did you have an issue with the winner?

      • JBo

        02/21/2014 @ 4:50 pm

        I most definitely had an issue. Rachel looked awesome in the final pre-recorded show. At a weight of about 150lbs and with a nice, muscular build. At the finale at 105lbs she looked frail and malnourished. They spend so much time on the show working out. There is no way she could’ve been working out like that and eating well at home in the time between the last taped show and the finale. Her arms would’ve looked strong instead of amorphous. They need to re-evaluate what it means to be “the biggest loser”. Maybe she did it all for the money and is back to a healthy weight/appearance now, but she shouldn’t have to do that to herself just to win.
        The winner of the at-home prize, who weighed maybe 144lbs, looked amazing, had started running regularly since going home, etc. She was the winner in my book in that she took what she learned and brought it home with her.
        I could go on and on but need to run out for a haircut. I’m in major need of a trim…
        What are your thoughts, Mr. Shamon?

        • Shamwow

          02/21/2014 @ 9:21 pm

          The girl was too big so she went on The Biggest Loser. She was the biggest loser. Now people are pissed that she’s too skinny. Um, what?

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