Wednesday, May 4, 2011

Posted by on May 3, 2011 in WOD | 14 comments

The first of the benchmarks that will be used for bonus points in Paleo team scoring.


In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 

3 Rounds

  1. Wall-ball: 20/14, 10/9 ft target. (Reps)
  2. Sumo deadlift high-pull: 75/50(Reps)
  3. Box Jump: 20?box (Reps)
  4. Push-press: 75/50 (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Rowers stop at last 5 seconds to allow proper transition for next person.

Here’s how it will work. General scaling ratio for CrossFit regarding men/women WODs is 30%. So for this WOD, the top 3 ladies’ and top 3 men’s scores will be added up. Men have to beat the women by 30% or more to gain team points. Women need to kill the 30% buffer.

Post scores

I think Greg is deep enough. What do you think is being said on the inside??


  1. caption: “Pooooooiiiiiiit…”

    Hey aren’t the weights/wallballs/box already scaled?

  2. Box Jumps are 20″ for FGB as a standard….just throwin that out there 😉

  3. ok, second work out since coming back (still scaling until i get back to ability) but as soon as i opened the web site one word escaped my mouth making my roommates turn around:


  4. Box is 20″ for everyone. The kicker is this has to be performed as rx’d to count. It might just be the male caveman in me saying this… but we will still be able to stomp the ladies scores even with the scaling.

  5. Caption: Good thing I am not having a Paleo “emergency”! (Isn’t that right Nick B)

  6. If I’m not mistaken, FGB is on the white board?

    That means there is also a total of $2700 Paleo Bucks that can be attained if EVERYONE sets a PR today…

    $150 Paleo (bonus) bucks are going to get me haulin’ *ss today!!

  7. I believe at this point I was thinking: “Mike is going to take my picture. I’d better bust out my constipation face.”


  8. WOD: 308? think?

    Fell short of my expectations for today, however, still set a PR over my previous 287 score.

    $150 Paleo Bucks for the old guy! ;o)

  9. 3 reps short of a PR….ah well, maybe next time.


  10. I feel your pain Jon… I did the same thing. Except my score was only 201

    Still, the girls (with the much appreciated help of our honourary team members) kicked butt in this week’s benchmark WOD. Better luck next week guys… 😉

  11. Tried some strategy tonight with this. I was shooting for 270 in a 20-19-18-17-16 rep scheme per round. I got a little greedy in the second round with all the 20s. I’m predicting a 300 the next time I do this…as long as it’s not next week. 😀

    FGB: 278 (PR by 15, +$150 Paleo Bucks!)

    Last 4 FGBs:
    168 Scaled

  12. FGB – 197 (PR by 26 + $150 Paleo Bucks) The last time we did FGB was January 7th and it was my first.

    On that day I used 10lb Medball, bare bar for SDHP, step ups and 60lbs for Push Press.

    This time all Rx’d, holy $h!t. What a difference and I am still not satisfied. Feel like I have more. I see a new PR coming as well. Next goal on FGB is 225.

  13. My first FGB it was a grind! My score was 260 had some problems with the counting. Oh well next time I’ll beat this score. On a high note I did PR double unders 20. Great job tonight awesome to see all the max efforts put in!

  14. It rocked my world for about 10 mins after….
    Partnered with Greg on this one
    PR tonight! It’s worth the knee pain

    Previous PR – 37??
    Tonight – 401

    Last round I lost count going into the Push Press so started counting from where I was going into it…. so I suspect I can beat this one next time.

    The extra intensity due to the team accountability was great. Everyone was really into it and had some ‘fun’

    Wed will be the benchmark WOD day and hope all involved with the Paleo challenge make it… team needs you cause last night’s charity will not happen again 🙂