Paradiso CrossFit WOD Blog
Oh yeah!
Run 10K (Route here) Cool down: 3 sets for quality: 15 GHD Sit-ups 15 GHD Back extensions Post time to comments. Compare 3/21/2011 Eddie V. Some of you may chose
As One!
Saturday, December 3, 2011 With a partner, preferably of similar athletic ability 60 Push presses200 meter buddy carry60 Pistols200 meter buddy carry60 Kettlebell swings200 meter buddy carry60 Front squats200 meter
Something New!
Read the new On-Ramp Intro Packet now! Friday, December 2, 2011 Warmup Burgener Warm up with PVC Row 250 meters 2 minutes Overhead Mobility with Foam roller aka the Keg
Heavy and Fast
Thursday, December 1, 2011 Row 500 meters and DROM With light loads10 Deadlifts, clean grip with a shrug at the top10 Hang Power Cleans10 Front squats10 Push or Split Jerks
Straight forward!
Wednesday, November 30, 2011 Warm up: 3 Bench Press, every minute on the minute for 12 Minutes Rest as needed, then perform “GI Jane” For time: 100 Burpee Pullups Cool
Rest day…
Tuesday, November 29, 2011 Warm up: 3 rounds: 5 False grip pull-ups on rings 5 Ring dips 10 Front squats 10 Hollow rocks Load up and perform: 4 Rounds for
One Lung
Monday, November 28, 2011 Warm up: Max Double unders for 2 minutes Bounding Box Jumps for 1 minute 10 Wall Extensions 10 Handstand Pushups or variations, practice kipping 10 Light
Butternut Squash Lasagna!
Ingredients: 1 lb ground beef, sausage or turkey1 red onion3 cloves garlic15 oz pizza/tomato sauce1/2 c roasted red peppers1/4 c olive oilfew leaves of fresh basil1 small butternut squash Process:
Quick and Dirty
Sunday, November 27, 2011 Warm up: “Mini Bear Complex” Perform 5 rounds where one round is 3 cycles through. Try and increase load each round. 1 Deadlift 1 Hang Power
Good Morning Run
Saturday, November 26, 2011 Warm up3 Rounds for Quality:Sampson Stretch 15 seconds each legPower Clean to Push Press to the Back of the Neck to 5 Good Mornings to Push
