For time:

Walking lunges 100 ft

21 Pull-ups

21 Sit-ups

Walking lunges 100 ft

18 Pull-ups

18 Sit-ups

Walking lunges 100 ft

15 Pull-ups

15 Sit-ups

Walking lunges 100 ft

12 Pull-ups

12 Sit-ups

Walking lunges 100 ft

9 Pull-ups

9 Sit-ups

Walking lunges 100 ft

6 Pull-ups

6 Sit-ups

WOD courtesy of the mainsite at Jen's request.

Post time and thoughts to comments.


Lisa looking super strong completing Randy as rx'd.  Awesome Lisa!

More specifics on the upcoming Paleo challenge:

Eat NONE of the following:

Grains – including bread, pasta, noodles, beans, potatoes, dairy (excluding eggs), sugar, and salt.

Eat ALL of the following:

Meat, chicken and fish, eggs, fruit, vegetables – including lots of avocado, nuts (excluding peanuts or cashews), and berries – they deserve a category all their own.

Expect this to be a challenge.  Start by changing one meal a day.  Try it now before the challenge starts, so that you are used to at least a few paleo meals a day.  Take it on like you take on the WOD's, fight through it and the health benefits will far out weight your cravings.  Once we have the quality of the paleo nailed down, we can dial in the zone.  What's seven weeks anyways? You can do anything for seven weeks.


  1. luke :

    No peanuts?! Oh dear . . .

  2. Jeff :

    Completed my elements course today and tore up my hands on the kipping pull ups, so I got my first battle wound from CF. Did Fran in 14 min 04 secs, pull ups kicked my butt but will mosdef practice them! Lookin forward to my first WOD next week!

  3. Joylyn :

    Jeff–congrats and welcome! Can’t wait to workout with you. We all share your pain.
    For everyone that was interested in the fun adventure ride we discussed last Sunday, and everyone else that is down for a good time–here’s the link! I can’t think of a better way to spend a hot summer day!

  4. Jeff :

    That looks sick!!!! You’ll have to take pics and post them so I can see it. I’ll be overseas in July 🙁

  5. Tiff :

    hi! so, i’ve been missing my black workout pants and green tank top since the century workout. i think i put them in a sunflower bag. has anyone seen them anywhere??? =)

  6. Rich :

    I have heard the Urban Assault Ride is an awesome time! I would definitely do it – but I will be overseas just as Jeff is going to be, different country though! Maybe we can get a Flickr account set up and pass around the login/password where we can post pictures of activities, parties, fun stuff, etc to share with everyone… Maybe?

  7. Erin :

    WOD as RX’d
    SMFR Station 42
    Erin 14:52

  8. Tammer :

    I found some Navy Seal CF WODS:
    5 rounds:
    10 burpees
    20 box/bench jumps
    30 pushups
    40 squats
    50 lunges
    20-16-12-8-4 reps of:
    Onearm pushups
    Onelegged squats
    Running with Angie
    100 pullups
    Run 1 mile
    100 pushups
    Run 1 mile
    100 situps
    Run 1 mile
    100 squats
    Run 1 mile
    Murph Tribute
    Run 1 mile
    50 pullups
    100 pushups
    150 situps
    200 squats
    Run 1 mile
    50 pullups
    100 pushups
    150 situps
    200 squats
    Run 1 mile
    Deck of Cards (original)
    Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued.
    Flip each card and perform the movement and the number of reps specified. Cycle whole deck.
    Jokers Run-1 mile
    I completed them all today. They kinda get your heart rate up there. LOL!

  9. luke :

    as rx’d, 13:33
    cookie: 5 sets of 5, back squats and push presses @ 135. Word to your mother.

  10. James :

    We have to post our bad times also…. As rx’ed 19:31. Those pullups sucked.
    And Luke, don’t talk about my mama like that. Why, yo mama’s so fat when I tell he’d to haul ass, she gotta take two trips!
    Sorry, just has to flash back to junior high there for a minute.

  11. cherie :

    Yup even bad times… Momma and baby Chan 19:57 subbed good mornings for sit-ups.

  12. Rich :

    As rx’ed, 16:32 I think! That was a fun workout – Cookie of 100 Double Unders – which I can finally link together with no Single between each double! Its about time!

  13. Emmalee :

    Had to sub push ups for pullups, I’m a barsnob. Plus my elbow is still not 100% time: 12:27

  14. Joylyn :

    As rx’ed, 25:20. This WOD suffered from my hands still being tender. Can’t wait to try it again next time—Arrrrrgh!

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