Paradiso CrossFit WOD Blog
Next Level Invitational
The Next Level Invitational is a series of competitive events that we have taken part in over the past few months. The next event is Saturday, December 10th in Costa
Hips Don’t Lie.
Sunday, December 11, 2011 Warm-up: 10 Front Squats 10 Bounding Box jumps 10 Hollow rocks Hold Bottom of Squat for 2 min 5 Squat Cleans 10 Bounding Box jumps 10
Visual Perspicacity
Saturday, December 10, 2011 DROM Row 100 m arms only Row 100 m back and arms only Row 100 meters Shoulder Prep Deadlift 3-3-3-3 (challenging but not too heavy) Rest
Win win!
Friday, December 9, 2011 With no rest between movements, perform5 Deadlifts with Barbell5 Hang Squat Cleans with Barbell5 Jerks with Barbell5 Basic Dot DrillsRest, add weight to the bar, mobilize
Sweet Potato Hash
While there are many variations on a hash, this version is pretty basic and can be doctored up to suit your palate’s desires, please feel free to add any veggies
The basics done well
Thursday, December 8, 2011 Jog 400 metersDROM10 Wall SquatsShoulder Prep10 Wall Ball shots10 GHD Sit ups10 Hip ExtensionsRun 200 meters fastPractice and find your rope climb Rest as needed Complete
Woop Woop!
Warm up250 meter Row15 Light Front Squats15 Pushups Mobilize the Rack Position, 1 minute each arm10 Moderate Front Squats10 Handstand Push ups or variation10 Toes to Bar, practice today’s variation5 Heavy
Gettin’ Funky!
Tuesday, December 6, 2011 Warm-up:10 Roll to stand-up15 second flexed arm hold on rings10 Snatch grip behind the neck press5 Push-up5 Push-up (wide)5 Push-up (narrow)5 Push-up (planche)Plate walk Practice movements
Sweet Potato Ginger Soup
Sweet Potato and Ginger Soup 2 tablespoons coconut oil 1 medium red onion, diced 1 1/2 pound of sweet potatoes, peeled and diced 1 1/2 teaspoons cumin 2 teaspoons salt
Deadlifts and what?
Monday, December 5, 2011 10 Deadlifts (light)DROM10 Deadlifts (moderate)Shoulder Prep5-5-5 Deadlifts (heavy)10 GHD Sit ups10 Wall Squats30 Seconds in a Handstand Rest as needed 225 lb Deadlifts, 21 repsHandstand walk 21 meters225
