1.31.13 WOD

By January 30, 2013 Daily WOD

The Benchmark Board has been wiped clean, be prepared to see some of these in the near future!!

**The Crossfit Open Registration has opened. Anyone of any ability level can participate and we would love to see as many of you as possible sign-up. Go to games.crossfit.com


The holidays are behind us and the New Year is in full swing. A great time to get back on track and set some individual goals! We are set for another ‘Paleo’ Challenge to begin, Wednesday, February 6th. This time it will be an individual, points free, goal-oriented challenge with the option of a 6-week duration.

There will be a $5 fee to start and participants will be asked to determine and post their individual goals for the challenge before it begins. “What do you hope to achieve by establishing “better” eating habits?” Dig deep and let your peers know why it’s important to you to participate in such an event.

To kick-off the challenge, Shannon will be holding a Q & A session, Monday evening, February 4th at the gym (6:30 pm). It will also serve as a chance for people to share strategies, favorite paleo resources and exchange recipes.

Shannon will also be using her website (www.primalpeak.com) and Primal Peak Facebook page to give frequent tips, words of encouragement, reminders of goals, helpful info and recipes along the way.

At the end of the challenge, participants will submit their experience, what they gained, and what their results were. Winners will be chosen based on inspiration and results, and announced at an End-of-the-Challenge Celebration.

If you are interested, email Shannon at Shannon@primalpeak.com for more details and guidelines.


AMRAP 15 Minutes

5 Handstand Push-ups

10 1 Arm Snatch- 5/arm

1 Rope Climb


Skill-Rope Climb Technique

AMRAP 15 mins

7 Push Press

12 Swings

1 Rope Climb

Comments: Will you be there on Monday for the Q&A with Shannon?


  • Nancy Tallman says:

    Always look forward to Shannon. Glad my prior commitment bailed and now I can come.

  • Addy says:

    I won’t be there on Monday, as I’ll be traveling, but I am excited for another Paleo Challenge!

    Wow! After years of neglect, “The Board” is wiped clean. Clean gym, clean board. Here’s to Ryan, TP, Frosty, Sherman, Barry, Boomer, Ben, Bassam, etc, etc, etc, leaving a spot or two for me up there! Notice I didn’t include Doleac–guy is too awkward to be worried about.

  • Amy Sharpless says:

    I will be there

  • Nicole K. says:

    I am doing the challenge! But I’m not sure if I can make the meeting – that’s like bedtime!!

  • Doug Z. says:

    Addy, it’s not the ‘twelfth place ribbon board’ or the ‘3/4 range of motion board’ so I guess you might be out of luck.

    Also, forgot to share my favorite quote the other day:

    “Look at THOSE burpees”
    -Sevan Matossian

  • Addy says:

    That’s cruel, Doug. Just cruel. Where’s the positive, uplifting message that we’ve come to expect from our compassionate, intellectual trainers?

  • Ray says:

    Hey Addie – coming from Doug, that message is about as positive, uplifting, compassionate and (dare I say) intellectual as it gets! We just need to embrace him for what he is.

  • Kerry says:

    I’ll be there. Looking forward to it!

  • Robbin says:

    Planning on joining you all on Monday night and meeting Shannon.

  • Mike says:

    Mike@Alicia Be there looking forward to hearing everything

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