* New Updates Paleo Challenge 2014 HERE

** 2014 Evening Class Schedule Change HERE

*** New Products/Supplements..A Little Info HERE

**** Tickets are on sale for the Holiday/Winter Party HERE

WOD:

1) 20 minutes EMOTM: Odd, Chest-to-bar Pull-ups, Even, Up To 10 Jump Over the Box 24/20

Pick a rep count for both movements that you can maintain for all 10 sets. Don’t spend more than 20 seconds/round on the Jump Over the Box. Work on any variation.

2) Back Squat: 7-7-7

Warm-up as needed. Rest 2 minutes between sets. Heavy as possible.

3) Front Squat: 5-5-5

Warm-up as needed. Rest 2 minutes between sets. Heavy as possible.

4) AQAP:

15 Power Snatch 115/75

15 Handstand Push-ups

50 Double-unders

12 Power Snatch 115/75

12 Handstand Push-ups

50 Double-unders

9 Power Snatches 115/75

9 Handstand Push-ups

50 Double-unders

Sub for Double-unders is 50 Single-unders and 5 Burpees

5) Run: 8 x 400m

Rest 2 minutes between intervals. Fastest consistent pace is the goal.

6) Reverse Hyper: 4 x 15

Rest 90 seconds between sets. Heavy as possible.

7) Good Mornings: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, etc. for all work completed.

Post Results/Thoughts To Comments

If you’re really looking to tune up your diet, combining the Zone with Paleo has been hugely successful for many in the CrossFit Community