Paradiso CrossFit WOD Blog
Saturday, December 30th 2017
Every 2 minutes for 14 minutes: 1 Deadlift, building For time as a 2 person team: 100 Push Jerks 90 GHD Sit-Ups 80 Ring Dips 70 Kettle Bell
Friday, December 29th 2017
21-15-9 Shoulder to Overhead 5 rounds for time: 30 air squats 20 Burpees 10 strict toes to bar
Thursday, December 28th 2017
5 Rounds 20 Abmat Sit-Ups (Rx+ GHD) 45 second Arch Up hold (Rx/Rx+:top of Back Ext hold) 8 Bulgarian Split Squats a side 5 Rounds 500 Meter Row 40 Jumping
Wednesday, December 27th 2017
In 10 minutes find a 5RM Back Squat 30 minute EMOM: Min 1: Double Unders Min 2: 15 Unbroken Wall Balls Min 3: 10 Chest to Bar
Tuesday, December 26th 2017
Every 2 minutes for 16 minutes: 10 Bar Facing Burpees 2 Cleans (Full), Building Score is heaviest weight completed Conditioning: Open Workout 16.5 10 Rounds 9
Monday, December 25th 2017
Bring a Friend Day Partner Conditioning: 15 minute amrap: 5 Burpees 10 jumping squats 100 Meter Run Performed, you go, I go fashion Rest 5 minutes then-
Sunday, December 24th 2017
4 Rounds Run 800 Meters Then: 3 Rounds: 5 Power Snatches 10 Wall Balls 25 Double Unders
Saturday, December 23rd 2017
Every 2 minutes for 14 minutes: 1 Back Squat @90% With a partner complete the following and divide up anyhow: 3 Rounds: 40 Calorie Row 30 Toes to
Friday, December 22nd 2017
21-15-9 Shoulder to Overhead 4 rounds for time: 50’ Handstand Walk 15 DL 400m run
