The results of the Paleo challenge have been tabulated, but we are awaiting two results that were incorrectly assigned and could tip the scaled. It is a fight to the finish for the top three spots.
Shoulder Press
5×3
“Death by 10m”
Every minute on the minute you run 10m, adding another 10m run at each progressive minute (2 mins. = 2×10m runs, 3 mins. = 3×10m runs, etc.) until you can no longer perform the next increment of 10m runs within the alloted 1 minute of time.
Point Blank will be closed this Friday April 6th and Saturday April 7th, for the Easter Long Weekend.
Classes resume Monday.
Back Squat
10×2 @ 80% 1RM
4 rounds for time:
Run 400m
40 V-Ups
This is it! Our 8 week Paleo Challenege ends this week as our members much repeat their benchmarks by the end of the week. If you are unable to get in on the days that benchmarks are posted please make arrangements with one of the trainer to get in and get them done.
Benchmark #1
“Fran”
21-15-9
Thrusters
Pull-Ups
Partner WOD
With 1 partner working at a time complete the following for time:
50 Double Unders
50 Pushups
50 Thrusters 65/45
50 Pull Ups
50 Walking Lunges
50 Sit-Ups
50 Kettlebell Swings – 2/1.5pd
50 Air Squats
50 Box Jumps
50 Knees to Elbows
CrossFit Games Open WOD
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.
We remind everyone that next week marks the end of our 8 week Peo challenge. Remember to get for
your benchmarks.
“Tabata Something Else”
Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Squats
Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with no rest between exercises.
Score is the total reps from all four stations (32 intervals).
Clean and Jerk
1-1-1-1-1-1-1
AMRAP in 22mins.
700m Row
35 KB Swings – 1.5/1pood
15 Box Jumps – 24″
Strength and Conditioning
1000m Row
50 Double Unders
AMRAP in 17mins:
15 Air Squats
20 Box Jumps
25 Mountain Climbers (every 2nd as 1)
Weightlifting
Snatch Pulls 7×5 @ 70%
Good Mornings 3×3
Deadlift 4×5 @75%
35 Box Jumps
“Michael”
3 Rounds for time:
Run 800 meters
50 Back Extensions
50 Sit-ups
Skill of the Week
Pull-Ups
Strength and Conditioning
50 Med Ball Slams
4 Rounds for time:
30 Ring Dips
14 Front Squats – 135lbs/95lbs
Weightlifting
Back Squats 3×5 @ 80%
Cleans 4×5 @ 75%
Jerk From Rack 5×3 @85%
100 Sit-ups
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