Intro WOD

16
Apr

Intro WOD

This is the second WOD of the three day Paleo Challenge test.

AMRAP in 10min of:
5 pushups
10 situps (bent knee)
15 squats

Marlene celebrating after deadlifting 200#

45 Responses

  1. Guy

    Didn’t somebody say a couple days ago that and I quote “It’s not your mother’s fitness center”. You sure proved him wrong. Way to go! 🙂

  2. Marc H.

    Sorry Gym Guy but I’ll have to cancel my 6:30 class. I’ll have to do my CFT on monday. That was my last thing to do for the paleo diet guinea pig testing.

    1. sonya

      Sorry for the double message. It didnt show the first one until it posted the second…Oh well deserves two congrats. lol

  3. Gabrielle

    I can switch my 6:30 for a 4:15 if Melanie still wants it 🙂

    Marlene and Shallon, once again, you were inspirational 😀

  4. Jamie

    CFWU x 2

    WOD – AMRAP in 10 mins
    5 Pushups
    10 Situps
    15 Squats
    10 Rounds and 11 Squats

    PR by 3 Pushups, 10 Situps and 11 Squats

  5. Liam

    WU x 2
    Strength = Push Press x3
    3-3-3-3-3
    115-125-135-145-155 (PR for reps)

    WOD
    AMRAP in 10 Min:
    5 Pushups
    10 Situps (bent knee)
    15 Squats

    11 rds and 5 Pushups (PR by 4 Rounds)

    This WOD was my intro to crossfit. I think I only got 6 1/2 or 7 rounds. Much better today. PLUS I was able to move afterwards!
    I think I may be able to walk down a flight of steps tomorrow too! Big improvement over not being able to walk stairs for like 3 days after I first tried this one.

    Great work 4:15 crew!
    Have a kick ass weekend everyone!

  6. Andy

    CFWU x 2 ( pull ups BB 10 x 2)

    No Strength

    WOD
    AMRAP 10:
    5 push ups
    10 sit ups
    15 squats
    —————
    8 rds + 12 squats

    Last time did 9 rounds + 5 push ups

  7. Jeff

    Front Squats – 1RM
    95-135-155-185-215(PR by 10)

    WOD:
    12 rounds + 5 pu + 6 su = Jane + 1

    No PR. We did this on February 8th and that day I finished with 8 situps.

  8. Dan

    CFWU x2

    OHSx5
    45-65-75-85-95

    WOD: AMRAP 10 Min
    5 Push ups
    10 Sit ups
    15 Squats

    12 + 5 Push ups

    Sit ups still holding me back. PR by a round.

  9. Heidi

    Warm Up x 2

    Dead Lifts @ 3 Reps.
    125-135-135-135-135 (Still working on my technique)

    AMRAPS in 10 minutes
    5 push ups
    10 bent knee sit ups
    15 squats

    10 rounds + 5PU + 10 SU
    Jeff, Dan, & Jane…12 rounds plus…seriously! Great Job

    Oddly enough, I had the exact same score as on Feb 8th, so bit disappointed with no PR.

    AWESOME job on the Deadlift PR Marlene. The Cavemen Gods are treating you well. Congrats.

  10. Tracey

    Warm Up x2

    Shoulder Press (x1)
    45-50-55-60-65(PR)

    AMRAP in 10 min:
    5 Push Ups
    10 Sit Ups
    15 Squats

    13 rounds + 5 push ups + 1 Sit up

    Way to go 6:30 crew!

  11. Marcel

    CFWU x 2

    WOD – AMRAP in 10 mins

    5 Pushups
    10 Situps
    15 Squats

    12 Rounds and 6 sit ups
    PR by 1 full round!

    Quite a difference from my intro in Sept. 5 1/2 rounds.

    Dave buddy you are a speed demon on those squats!

  12. Gabrielle

    Warm up x2 knee on band for pullups to make it more challenging

    strength did 3’s of presses instead of OHS because of the pain in my legs

    WOD AMRAP of 5 push ups knees (need to start doing more plank pushups) 10 situps and 15 squats (my legs are still hurting so these were tough and slowed me down quite a bit)

    total: 10 rounds 4 squats

    Great work everyone! Hope your “dinner” was fun Liam 🙂

  13. Kevin

    HUGE scores today! Makes me a proud coach!

    I did a different WOD.

    5 rounds of
    7 Deadlifts (275#)
    7 Chest to bar pullups
    7 HSPUs (kip)

    11:05

    Deadlifts x5
    45×10
    205-235-255-275-300

    Push Press x5
    45×10
    95-155-155-155-160 (PR for reps)

  14. Gillyon

    CW x 2
    Shoulder Press 45-55-65-70-75(Fail)

    WOD:
    13 Rounds + 5 pushups + 1 squat
    1 Round less than my PR 🙁

    Thanks Tracey for the push!!!

  15. Steph F.

    WU x 2
    Overhead squat x 5: 15-25-35-40×2 +1fail, 40×3 + 1fail.

    WOD:
    5 knee push-ups
    10 situps
    15 squat

    10 rounds + 5 pu

  16. Steph F.

    CFWU X 1
    I did the CFT because I’m missing tomorrow’s WOD
    Backsquat 1’s
    185-225-235
    Shoulder press 1’s
    135-145-155
    Deadlift 1’s
    225-315-365

    CFT=755 PR by 60 on feb 23rd :D:D:D

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