Warmup:

Row 5 min

2 rds of (5 min max):

10x Pull-ups/5x Muscle-Ups

10x Push-ups/Handstand Push-Ups

10x Air Squats/Pistols

10x AbMat Sit-Ups/GHD Sit-Ups

WOD:

100 double unders or 200 singles

50 KB swings 55/35

5 rope climbs or 8 rope getups

35 KB swings 55/35

5 rope climbs or 8 rope getups

20 KB swings 55/35

100 double unders or 200 singles

Tony: 19:12 RX'd

Joyce: 25:29 (25lbs)

Tricia: 26:50 (25lbs)

Mark R: 25:42 RX'd

Gina:  29:50 (35#/1 rc+1 gu)

Margaret:  16:59

Jason L:  12:54 rx'd

Amy P: 12:55 rx'd

Tabs:  21:28 rx'd

Z:  21:45 (singles)

Ambar:  16:04 (1/2 reps, singles, 8kg KB, 4 gu)

Jennifer:  14:43 (singles, 8kg KB)

Anna P:  26:30 rx'd

Anita:  22:07 rx'd

Antonio:  ??/rope gu

Patrik:  10:50 rx'd

Daniele:  11:50 rx'd

Chelsea S:  14:54 rx'd

Sabrina:  24:05 (100 du attempts/singles)

Maggie D:  28:24 (singles)

Art:  27:08 (climbs & gu's)

Nat:  14:35 rx'd

Javi:  21:51 (singles, 35#, gu's)

Bryan:  11:49 rx'd

Joseph: 18:54 Rx'd

Alba: 19:35 (singles, 25#)

Sean: 15:52 (singles, 35#)

Amanda: 29:40 (singles, 25lbs)

Lindsay: 24:06

Heidi: 19:06 (singles, 25#)

Mario: 17:47 (singles, 45#)

Alejandra: ??

Trina: 14:35 (singles/ 25#)

Congratulations to Alba for winning the April 2012 CFL Paleo Challenge. She Lost 8 lbs, 3.5 inches, and took 5 minutes off of her Paleo WOD time. Lindsay came in a very close second with a loss of 7 lbs, 2 inches, and took 7 minutes off of the Paleo WOD time. All who participated did a fantastic job, even though it was Fiesta Time here in San Antonio!

Alba receives a one month free membership and Lindsay will receive a CFL T-Shirt, Water Bottle, and a WOD Book.

Warmup:

Row 5 min

Shoulder Mobility (5 min)

Skill Work:

Squat Series

WOD:

OHS:

5-5-3-3-2

rest 5 mins

60 mountain climbers (2 count exercise)

30 abmat situps

50 mountain climbers (2 count exercise)

20 abmat situps

40 mountain climbers (2 count exercise)

10 abmat situps

Erica:  40#/3:48 (1/2 MC reps)

Sofia:  35#/3:46 (1/2 MC reps)

Justin H:  75#/2:45 (1/2 MC reps)

Amy P:  115#/3:26 (1/2 MC reps)

Joyce:  40#/3:25 (1/2 MC reps)

Anna M:  65#/5:30 (1/2 MC reps)

Tricia:  65#/4:35 (1/2 MC reps)

Gina:  70#/3:46 (GHD) (1/2 MC reps)

Margaret:  skill work/7:15 (1/2 MC reps)

Chelsea S:  95#/4:00 (1/2 MC reps)

Ambar:  45#/5:55(1/4 MC reps, 1/2 SU reps)

Z:  115#/4:15 (1/2 MC reps)

Tabs:  90#/4:58 (1/2 MC reps)

Patrik: 125lbs/4:56

Daniele: 75lbs/5:00

Luc: 205lbs (1 rep)/5:50

Jason L: 155lbs/5:49

Bryan: 225lbs (1 rep)/6:53

Maggie: 35lbs/7:55

Trina: 25lbs/7:52

Javi: 55lbs/8:40

Rey: 130lbs/7:49

Jesse: 125lbs/9:21

Tracy: 90lbs (PR)/9:09

Heidi: 90lbs/6:19

Sean: 105lbs/6:33

Tony: 15lbs/4:15

Alba: 65lbs/16:54

Antonio: 115lbs/5:46

Chris: 45lbs/6:32

Jenn: 45lbs/6:45

Warmup:

Roll out (5 min)

Shoulder Mobility (5 min)

Press Series (10 min max)

WOD:

Run 1200

15 box jumps 20/24

15 shoulder to overhead 135/95

15 box jumps

15 shoulder to overhead 135/95

Row 1000

Amy P:  15:26 rx'd (24")

Tricia:  17:20 (65#/24")

Mark R:  14:21 rx'd

Sofia:  18:32 (35#/18")

Joyce:  18:52 (45#/24")

Gina:  21:36 (65#/20")

Chelsea S:  20:24 rx'd (24")

Z:  18:51 rx'd

Ambar:  25:01 (55#/18")

Patrik:  12:25 rx'd

Luc: 12:13 rx'd

Chris:  15:53 (105#)

Anna P:  17:25 (65#)

Jason L: 14:28 rx'd

Charles:  8:29 (400m run, 10 box jumps/17", 35#)

Christine:  8:41 (400m run, 10 box jumps/17", 15#)

Sabrina: 15:54 (65#/24")

Joseph:  14:10 rx'd

Raymond: 18:08 rx'd

Maggie D: 17:27 (55#/24")

Trina: 16:46 (55#/24")

Bryan: 12:41 rx'd

Rey: 17:32 (105#)

Tony: 12:34 (105#)

Sean: 14:58 (95lbs)

Jesse: 17:23 RX'd

Tracy O: 20:08 (65lbs)

Javi: 19:06 (95lbs w/30")

Amanda: 23:11 (55lbs w/24")

Heidi: 15:02 (35lbs)

Warmup:

Row 5 min

2 rds of (5 min max):

10x Pull-ups

10x Push-ups

10x Air Squats

10x AbMat Situps

WOD:

Deadlift

3-3-2-2-1 (no more than 5 total sets)

rest 5 mins then

8 rounds for time:

10 toes to bar

10 burpees

Joyce: 105lbs/14:46

Tricia: 155lbs/9rds@16:30

Amy P: 275lbs/14:28 RX'd

Anna: 135lbs/4rd@11:00

Jason L: 405lbs/12:39 RX'd

Patrik: 385# PR/ ??:?? RX'd

Luc: 425#/9:50 RX'd

Anna: 205# PR/17:30

Richard:  275#/12:11 RX'd

Chris: 325#/16:24

Bryan: 440#/11:28 RX'd

Charles: Baseline 7:02

Chris: Baseline 6:54

Joseph: 385lbs/14:32 RX'd

Trina: 105lbs/17:35

Javi: 225lbs/13:24 RX'd

Rey: 275lbs/19:21 RX's

Raymond: 385lbs/14:10 RX'd

Chelsea: 245lbs/16:23 RX'd

Gina: 170lbs/17:26

Sabrina: 210lbs/18:47 RX'd

Art: 265lbs/19:12

Nat: 285lbs/18:24 RX'd

Tracy: 175lbs/21:54 RX'd

Jesse: 355lbs/21:30 RX'd

Mike: 315lbs/13:17 RX'd

Amanda: 120lbs/14:50

Sean: 225lbs/15:04

Alba: 220lbs/18:30

Debi: 175lbs/19:02