Call Us: (860) 339.5317

3/14/2014, paleo challenge WOD


3/14/2014, paleo challenge WOD

Midcoast CrossFit – CrossFit

View Public Whiteboard

Winter arrival (No Measure)

Watch for snow and ice around the building and on the road if you are going to run outside.

800 m run/ 1000 m row

Shoulder smash

Foam roll

Upward/downward facing dog

Mobility/dynamic 2 (No Measure)


Shoulder smash

Walking arms

Dynamic 90’s

4 way banded stretch

KB squat sways

KB good mornings


Frankenstein walks

Duck walks

Burpee broad jump

High knee skips

Metcon (No Measure)

Skill work:

4 rounds Tabata:

Box jumps

Abmat medball sit-ups

Metcon (Time)

Paleo WOD #3:

For time:


Thrusters (75/55)(95/65)(115/85)

Box jumps (20/18)(24/20)(30/24)

Post WOD stretching B (No Measure)

Hamstring therapy on wall

Upward/downward dog

Couch stretch

Frog stretch

Leave a Reply