Paradiso CrossFit WOD Blog

Frogman Challenge

Saturday March 19th, 2011 Lara, Zeb and Brandon participated in the first ever CrossFit competition to include water challenges.

Kettlebell Swing

This is a classic CrossFit movement that teaches how to drive from the hip. Be sure to maintain a tight midline and lumbar curve in the low back throughout the

Website Tutorial

A quick glance at the PCF website, how to make a comment, the nutrition blog, search function and the video library. We encourage everybody to partake in the discussion and

Med Ball Clean

One of the nine foundational weightlifting movements! The medicine ball represents more of a real life object that we may encounter. The movement initiates in a deadlift position and we

DL/OHS – Joe D

21-15-9 reps for time of: 225lb Deadlift 135lb Overhead Squat Joe D hits it in 8:16!

L-Sit

A simple movement in appearance, but brutal to perform. When choosing a progression, start easy and focus on performing the movement perfectly. Take as many sets as needed to complete

Planche

The planche is a difficult hand balancing position. Progress here is measured in months, not days! Master the bent arm progression, focusing on wrist strength and balance before you move

Front Lever

This is another fundamental gymnastic movement. You can perform this on the rings or a bar. Use an overhand grip (palms away from you) at shoulder width to get more

King of the Hill

CrossFit Games Open 11.2 Complete as many rounds and reps as possible in 15 minutes of: 155 pound Deadlift, 9 reps 12 Push-ups 15 Box jumps, 24″ box G 9

Coconut oil

Some good reading for the 17th day of the challenge. Also, it will give you something to think about while doing the Crossfit Games Open 11.2 workout. Longest 15 minutes