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17 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Pre WOD: EMOTM for 12 minutes:

3-5 Strict Press into 5-8 Push Ups

WOD 1: 4 rounds for time of:

11 Push Press (Pre WOD load)
9 Pull Ups

10 Burpees or every 60 seconds it takes you to finish the workout (this count towards the time)

There is a 50 Burpee limit for WOD 1.

WOD 2: 4 rounds for time of:

12 Push Press (Pre WOD load)
12 Chest to Bar Pull Ups

10 Burpees for every 60 seconds it takes you to finish the workout (this count towards the time)

There is no Burpee limit for WOD 2.

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This is weird…

I decided to Google the meaning of inspiration today and what I saw really surprised me.  Let me share it with you:

in·spi·ra·tion (inspəˈrāSH(ə)n):  noun
  1. the process of being mentally stimulated to do or feel something, especially to do something creative and/or whatever it takes to do less Burpees in the WOD.

That is one precise definition,

CG

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Princess Swanson liked this post
16 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Coach Justin’s Pre WOD:

6 x 3 Tempo Front Squats (heavy) @ 23×1

WOD 1: For time:

1000M Row with EMOTM

Minute 1: 8 Burpees
Minute 2: 8 Wall Balls (20/14)
Minute 3: 8 Ring Rows

12 minute time limit

WOD 2: For time:

1000M Row with EMOTM

Minute 1: 11 Burpees
Minute 2: 11 Wall Balls (20/14)
Minute 3: 11 Ring Rows

12 minute time limit

Coach Justin’s Post WOD:

4 sets of: 30 seconds of:

Double Overhead KB/DB Hold
10 Lateral Plate Raises

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Lots of zeroes…

I see that a lot of you are crushing this Paleo Challenge!!!  Well done!  Looks like a lot of you are taking it seriously, but a few of you out there have petered out with plenty of time left to go.  Please keep putting your scores in!  Please keep up the good work!  And for some of you…

Please keep up the fundraising,

CG

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Princess Swanson liked this post
16 Mar
by: Published in Uncategorized

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