Hope all you Paleo Challengers stuck with it because today will be the moment of truth as we repeat “Helen”
Make sure you do the workout the same way you did on 10/3 if you scaled at all!!
Crush that time and log it into Wodify and compare to last time!
Extra Credit work again after “Helen” just like that last time!
Start the week off great and it’ll end that way!
Let’s do this!
Back to work.
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Make note today of exactly how you did the workout, if you scaled pullups with a band or note where you kept your feet the whole time during the workout, try not to change mid workout, challenge yourself and stick with it. This workout will be repeated at the end of the Paleo Challenge to see your improvement!!
Extra Credit
3 sets of 15 Hamsting curls with a band, lay on your stomach put the band around your heels and pull your heels to you butt, try and do all 15 in a row.
In between sets perform a 40-60 second Plank Hold on your elbows.



The foundation is the squat.
When in doubt, squat.
Get under the bar today and try to push some heavy numbers. sets of 3 you’re looking between 70-80%
Sets of 2 should be around 80-85%
See what the heavy sets are feeling like and maybe that last single could be 95-100% of your 1 rep max.
All depends on feel, play it smart and don’t get greedy and start missing sets, the goal is always to have no misses, you can try more than once on the last single but no more than three attempts.
Get after this chipper today, keep moving, plan your breaks.
Big sets with small breaks on the wall balls.
KB swings should be heavier than normal today but you need to be able to get them done in under 3 minutes.
Step over if necessary on the burpees to keep moving, RX is too feet hops
Overhead squat weight choose wisely, at least 5 at a time.
Fridays are for winners.
Back to work.
Back Squat (3-3-2-2-1)
Metcon (Time)
For time
40 Wall Balls 20/14
40 Bar Over Burpees
40 KB Swings 70/53
40 Overhead Squats 95/65

Pumpkin Spice Isn’t Always Nice


Do you have your costume ready for this Saturday? Well Do YA? Remember this Saturday is Night of the Living Deadlift. Bring some Nonperishable food items, your Halloween spirit, your best costume, and some PR potion.
Not knowing the WOD all day is probably nerve wrecking to have the thought of what it could be. But you came you did it you killed it. That is what CrossFit does to us, it gets us ready for the unknown, not knowing what the day will throw at us and being able to do it without having the doubt in our heads if we can do something or not.
Clean pulls are a good way to help us nailing down the important parts of the clean. The pull from the floor to your knees in a clean is the same as the deadlift, but once it passes your knees is when it really starts to differ. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the upper thighs. The movement should be directed vertically with a focus on extending the body upward, although to maintain balance, it will be leaned back slightly. The arms are not engaged in the movement (those of us that have that early arm bend), but remain relaxed in extension. The shoulders should be shrugged up somewhat after the completion of leg and hip extension to continue the bar’s upward path and allow it to stay against the body.
If you don’t come today because you think this “isn’t much of a workout” then that is why you probably struggle with cleans in a workout. Days like toady is what will help you get stronger and hit new PR’s as well as help your coaches correct the parts of your movement so you can get that new PR.
3 Rds NFT
10 Hip Extensions
20 Sec Banded Samson Stretch ~each leg (green band)
10 Banded Leg Curls (red band)
Pumpkin Spice Isn’t Always Nice
EMOM For 16 min
Odd 1 Clean Pull*
Even 1 Power Clean 80% of 1 rep max
* The clean pulls are going to be heavier than the power cleans.
Score is just what you did for the power clean.
Put what you did for the clean pull in the comments.



In the spirit of Halloween, I’m going to let your minds tinker a little and wonder jsut exactly what youre going to be walking into today. 🙂
If you come to the earlier classes, don’t tell your friends that come later!! Let the have some surprise to it too!!!
Come on in, unless you’re scared? Ain’t nobody got time for scared.
We will write down our times on the whiteboard!!
Back to work.

Get The Flip Out


Today we will spend time on flipping some tires. Tire flips are a great tool to help on power and strength. When getting setup have your chest and shoulders on the tire with your chin resting on the top and set your back. Drive the tire in an upward direction of a 45° angle using the hips and legs to move the tire.
You can watch a video from back in the day with some tips and ways to do tire flips.
When doing the deadlifts today try to go unbroken on them. Set the shoulders back and down head neutral and have your abs on.
For the GHD’s kick up on the pads to lock out the legs to help bring yourself back up. Take a big breath of air going down and let it out on the way up to help you stay tight.
As for those dreaded double unders, stay springy on the feet let the shoulders be relaxed and elbows by the side.
Tire Flips:
Spending 15 minutes working on tire flips. We can do them solo or with a partner. Try to get at least 5 flips
Get The Flip Out (Time)
4 Rounds For Time
10 Deadlifts 225/185 *
20 GHD*
50 Double Unders
*Rx+ 255/205
*Masters (50+) 185/135
GHD for masters touch to a 20″ box