Wednesday, January 11 WOD

Day 3 of CFA Paleo / Fitness Challenge

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

WOD:  Fitness Tests #3

  • Tabata Squat
  • AMRAP in 4 minutes of Muscle-Ups
  • The muscle-ups start 10 seconds after the last round of Squats

Cash-Out:  5 Rounds for time of…

  • 10 Ring Rows
  • 1 Suicide (shuttle run)
  • 250 Row (drag set to 10)

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!