Paradiso CrossFit WOD Blog
The Morning After
Complete 4 Rounds for Quality of: 4 Forward Rolls 6 Pistols, weighted if possible, increase load each round 10 second Hanging L-sit Rest as needed, then perform Complete as many
Cheers!
Deadlift 3-3-3-3-3 repsRest:As a team of 2, perform as many 50m sprints as possible in 6 minutes. Post loads and rounds to comments. Happy Birthday to you!!!!!!!!!!! Today we toast
Fight!
“Santiago” Seven rounds for time of: 35/20 lbs dumbbell hang squat clean, 18 reps 18 Pull ups 135/95 lb Power cleans, 10 reps 10 Handstand Push ups Rob Orlando 28:59,
The Man in the Mirror
Review and Perform the Burgener Warm-up Spend 15 minutes finding 1RM Hang Squat Snatch, with quality form of course! Rest as needed, then perform “Jeremy” 21-15-9 reps for time of:
The first Athlete Profile Harvest
POSE Drills Run a 5 K for time Cool down with 3 sets of GHD Sit-ups and Hip Extensions, 15 reps Jamie ‘Badger’ Murphy Some of you might not realize
Mint Lamb Burgers
If you haven’t pre-ordered “Make it Paleo,” the new book my Bill and Haley over at primal-palate.com then be ashamed of yourself! Nah, just kidding! If you are interested in
Rounding Out
Track night tonight at 6:30! “The Classic CF Warm up” 2-3 Rounds of 10-15 reps for quality of: Overhead Squats GHD Sit ups Hip Extensions Pullups Dips or pushups Sampson
Can’t beat it with a (fat) stick!
Warm-up with Shoulder Prep “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Compare to 4/15/2011 Lara with another piece of hardware to add to her collection:)
Bring It
5 Rounds for Quality of: 1 Squat Clean 3 Front Squats 3 Pull Overs Rest as needed, then perform: For time: 800 meter sprint Rest precisely 3 minutes, then perform
Looking back…
Split Jerk 1-1-1-1-1-1-1 Warm up with a partner and perform “Junkyard Dog Warm-up!” Cool down with 3 sets of 15 reps for quality of GHD sit ups and Back extensions.
