Friday, January 13 WOD 011312

Day 5 of CFA Paleo / Fitness Challenge 

Buy-In:  Weigh-Ins and 4 minutes of Mobility Work

WOD:  Fitness Tests #5

  • 800 meter run
  • 21 Thrusters, 75/55lbs
  • 21 L Pull-Ups

Cash-Out:  Do 1, 2, 3, 4, 5 rep rounds for time of…

  • Wall Ball, 20/14lbs
  • Burpee
  • Tuck Jump

This week starts our 6 Week Paleo / Fitness Challenge.  Each participant will score points based on number of days eating Paleo, pre and post testing of fitness, completing weekly fitness challenges and through pre and post body composition measurements. This first week each participant will complete all of the pre-testing of body measurements and fitness assessments.  The next 4 weeks will have our usual “WODs” plus additional fitness challenges and the last week will consist of the post-testing. Points will be awarded as follows:

  • Each day of eating 100% Paleo = 1 point
  • Each weekly fitness challenge completed = 1 point
  • Improvements in body composition and fitness will be awarded points on a scale to be determined in week 6


Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

CrossFit Journal

CrossFit Kids

CFA Coach Fun Facts

Turn-Ons: Kettlebells, Long MetCons, Handstands

Coach Capobianco

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