24 Jan 2014


5 Min on Bikes 15sec slow 15sec fast


Squat Snatch


Deadlift 5×5 @ 65% 1RM


Partner WOD:  You go I go
15 minute AMRAP of:

20 meter – OH plate lunges (25/15)
10 Ground to OH with plate (25/15)
20 meter – bear crawl
10 box jumps (24/20)

Set up boxes along the red line (white board side). 20 meters is approximately one round trip from red line to red line


23 Jan 2014


3 Rounds
10 Sit-ups
10 Squats
10 Leg Raises


Squat Clean


For time (cap is 9 minutes):
Power clean (65/95)
KB swings (53/35)
Goblet squats (53/35)

Rest 3 minutes

For time (cap is 7 minutes):
75 Slam balls (30-40/15-25)
EMOTM – 10 sit ups



22 Jan 2014


Med Ball Warm-up


Sumo Deadlift High Pull


Back Squat 5×5 (65%1RM)


12 Minute AMRAP

9 Front Squat (115/75)
12 Hand release push ups
15 box jumps (24″/20″)
Finisher: 3-5 burpees every 30 seconds for 3 minutes.

21 Jan 2014


400m Run

20 Twisted Push-ups

20 Mountain Climbers

20 Knee to Elbow Jumps


Jerk/ Split Jerk


For time  (Time cap is 20 minutes):

40 Burpees
30 Ground to OH (75/55)
30 Burpees
25 Ground to OH (95/65)
20 Burpees
20 Ground to OH (135/85)
10 Burpees
15 Ground to OH (155/105)

Scale options… athletes scale the weight. Go up by 5-10 pounds each effort.  For examples: 65/35, 85/45, 95/65, 135/75




More Paleo Info!

Paleo Warriors,

We are still waiting on a few logs, so considering this is the first week we will not be penalizing you for late submissions. Please ensure you are sending them to paleo@hanscomwarriortraining.org or to Tipp’s personal account if that email address isn’t working.

Also, just to clarify a couple rules:

1. you are allowed to gain up to +6 points for zoning you meals per day (high payoff in points and in the diet for not a ton of extra work).
2. working out in general can count towards your exercise points as long as you are doing something that is comparable to CrossFit.
3. yes you must eat 3 servings each of fruit and veggies. However, it is acceptable to sub one serving of fruit in favor of veggies.

The leaderboard will be posted later this evening. The next challenge is to make a bread like substance that can be used for toast, crackers, sandwich bread etc. using only paleo ingredients. Save your recipes and send them to the paleo email along with your log Sunday, 26 Jan.

Your Paleo Support Team