Paradiso CrossFit WOD Blog
Rope Climbs
The above video will go through a variety of techniques and scaling options. Be sure to watch and read the safety tips below! Safety Tips: Beware and avoid rope
Burgener Warm up
The series is performed as 3 reps of each movement listed below, without a break between movements. Be sure to review the proper stance, grip and hand position FIRST! Focus
The Classic CrossFit Warm up
One of our first video pages ever! The Classic CrossFit Warm-Up is 2-3 Rounds of 10-15 reps of : Sampson Stretch Overhead Squats GHD Sit-Ups Hip Extension Pull Ups Dips
The Fun Part
Five rounds for time of: Run 400 meters 20 Burpees 15 Two-hand dumbbell Bent over row, 50 pounds each Josh Everett 16:01, Kristan Clever 17:45 (35lb) The Mobility Project
Things to Come!
“The Chippa” from the 2011 OC Throwdown For time, with 17:00 time limit: 50 Wall Balls 40 Pull ups 30 Ring Dips 20 Power Snatches (115/75) 10 Burpees 20 Shoulder
Wear long socks!
Five rounds of: 15′ Rope climb, max reps in 3 minutes Kevin Montoya: 13, 11, 9, 8, 9. Candice Ruiz: 8, 7, 7, 6, 5. Today begins our skill
Easy day.
“Crossfit Total” Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep Post total to comments. Remember what Rippetoe says about the Total, “It’s a test and
201
“Elizabeth” 21-15-9 reps of: Clean 135 pounds Ring dips Josh Everett 4:21, Kristan Clever 5:30 (95lbs) This Sunday from 6pm to 730ish will be our first CrossFit 201. Where our
