WODs & News
Get our latest posts delivered to your inbox!
Event 1 – Thor
7 minutes for both teammates to establish a max weight for the complex:
1 Squat Clean + 1 Jerk
Score = Total weight lifted by each teammate will be combined into one total weight
There are 2 separate movements to this complex:
1- “1 Squat Clean” You may perform either a full, squat clean or a power clean into a front squat for it to count for the “1 Clean” portion of the complex.
2- “1 Jerk” Just a forewarning, we are going to be VERY strict with this! We will accept any form of shoulder to overhead (S2OH) to count for the “1 Jerk” portion of the complex (strict press, push press, push jerk, split jerk). Just be sure to show control with the weight overhead, head through so we can see your ears slightly in front of your arms, and ALL joints stacked in one, vertical line in the frontal plane. Make sure you show control (are you shaking, or do you have a stable body?), get your head through (can we see some part of your ear in front of your arms from a profile view?), and lockout all joints stacked in the frontal plane (if you were to take a picture, are your joints lined up in one vertical position from a profile view?).
A few other things:
a) Above all else, we want everyone to be safe. We would love to see some PR’s happen, but please don’t hurt yourself!
b) You MUST hear a call of “GOOD” from your judge after EACH component of the lift.
c) Once the bar is picked up off the ground, the bar cannot be dropped until you are given the call of, “GOOD,” by your judge after you’ve completed your jerk.
Event 2 – The Punisher
9 minute time cap. Complete the following as a team in a “Chipper” style (all reps must be completed before moving on to the next movement), partitioning as desired between teammates:
– 30 Cleans (135/95)
– 45 Wall Balls (20/14 and 10’/9′)
– 60 Burpees-Over-The-Bar
– 45 Box Jumps (24″/20″)
– 30 Toes-To-Bar
Score = Time to complete. If you do not complete the event within the time cap, each rep not completed will be added to the 9:00.
Ex.- Team “X” completes only 20 of the Toes To Bar. Their score would be 9:00.10
The bar starts on the ground. You must start standing and not touching the bar. Bring the bar up to your shoulders by any means (power, squat, muscle). We are looking for the bar to be resting on your shoulders with at least your fingers still on the bar, and your elbows to be in front of the frontal plane created by the barbell to be considered a “good” rep. Also, lock your knees and hips out so that we could draw a straight, vertical line along the frontal plane. Be sure to touch the floor with both weights on the sides of the bar between reps.
The ball starts on the ground, after which the athlete must pick it up and travel through a full, hip crease below the knee squat before pressing the ball to the required height (above 10’ for men, above 9’ for women). If any part of the ball makes contact below the required target, or if the athlete fails to reach required squat depth, a “no-rep” will be called. The ball may be dropped after a good rep, however the “bounce” of the ball may not be used to enter the next rep.
Burpees Over Bar
Starting from a position parallel to the barbell, the athlete must complete a burpee, in which a point of the body between the sternum and clavicle hits the ground. The athlete must then move himself or herself over the bar in whichever manner they choose (a jump, hop, or step-are all legal). A full extension of the hips is NOT required as the athlete is clearing the barbell. Your feet must hit the ground on the other side of the bar first. No diving-over-the-bar burpees.
From a standing position on the ground the athlete must JUMP, taking off from two feet, landing on two feet on the requisite height box. While on the box the athlete must demonstrate a full lockout of the hips, and knees, and shoulders, achieving a vertical body position. Full control must be demonstrated on the box. Step-ups onto the box WILL NOT be allowed. But step-downs are OK.
Toes To Bar
Start each rep hanging from a bar, with your hips extended and open, and with your feet/ankles behind the vertical plane created by the bar. Both feet must touch bar simultaneously and need to touch the bar inside your hands.
EVENT 3 – Two Face
This event has a 11 minute time cap. Once the first partner has completed their assigned task they will physically “tag” their partner in to begin the second portion.
500m Row (males)/400m Row (females)
9 Deadlifts (225/155)
9 HSPU (Level surface- 2 plates with an abmat in between)
9 Squat Clean Thrusters (115/75)
9 Pull Ups
6 Squat Clean Thrusters
6 Pull Ups
3 Squat Clean Thrusters
3 Pull Ups
500m Row (males)/400m Row (females)
Score= Time to Complete.
Partial points will be awarded, based on how many reps the team needed in order to finish. (In the row every 25m= “1 rep”)
If a male team completes everything except the final set of 3 Pull Ups + the row their score would be reflected as follows:
(20 reps from the row + 3 Pull Ups)
Athlete 1 starts row strapped in handles IN the holster, hands off until the call of GO. The athlete must have their hands on the handles until the rower reads the required distance, failure to do so results in a 10 Burpee penalty. Before Athlete 2 gets to the row Athlete 1 may setup the screen and adjust the foot pads and damper as desired, so long as no meters are accumulated in the process.
The loaded bar will start on the ground and must be picked up to a fully locked-out body position. This “fully locked-out body position” will be interpreted as being able to draw a straight, vertical line through your joints along the frontal plane, and that line should be behind the barbell’s position. Just be sure to stand all the way up with your shoulders behind the bar and your knees and hips locked out.
Hand Stand Pushup
The athlete starts in a handstand against the wall with the elbows in a fully locked position. They must then descend and touch the ab-mat with their head, and press back up fully extending their arms while their heels are still in contact with the wall. Failure to properly lockout the arms while the heels are in contact with the wall, or to touch the mat with your head will result in a no-rep.
Squat Clean Thruster
Every rep of the squat clean thruster begins with the bar on the ground, from which point it must be cleaned to the shoulders and pass through a full squat before being pressed overhead in one motion. A “jerk” motion is legal to get the bar overhead, so long as there is no pause between the completion of the squat and the overhead lift. While overhead the athlete must demonstrate full control, showing the ears in front of the locked elbows, and stacking shoulders over hips, and hips over locked knees.
Athlete starts from an elbows locked hanging position, from which they pull up until their chin clears the bar. Any hand position is legal provided the standard is met, as well strict, kipping, or butterfly pull-ups are legal.
Can everyone please check this Paleo Challenge Participants list?!
We want to double check that everyone who wants to be involved is on this list, and also check to see that if you changed your mind, you are now off the list. Please email one of the coaches for any changes. Thank you!
Click Here for the January 2014 Paleo Challenge Information so far. This has almost all of the information that we’ll be going over, but the rest will be covered during our Kick-Off Meeting on Saturday, December 28th at 9:00am.
January 2014 Paleo Challenge Information
(Click the above Red Lettering to be linked to the document)
Alright! The time has come guys. Here is all of the information we are going to be giving out right now until the Kick-Off meeting. We wanted to show everyone, especially those who are still on the fence of participating, what the challenge is going to be all about this year (or next year I guess). Please feel free to ask us any pertinent questions, but if they’re food questions, etc. just hold on to those until the meeting. It’s going to be another great month! We want to try to get at least 100 members participating this year!