Paradiso CrossFit WOD Blog
Core Values
“Michael” – Results Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Austin Malleolo 20:40 (GHD sit-ups), Kim Malz 23:39 (GHD sit-ups). Post time to comments.
The Beatdown
In 7 minutes complete the following: – Results 500 meter row 20 lateral burpees over 20″ bar Max reps of ground to overhead 95 lbs (men and women) Score is
Aftermath
Complete 5 rounds of: – Results Deadlift, 3 reps Max rep Handstand Push-ups Post loads and reps to comments. Austin Malleolo 495/24, 495/23, 495/20, 495/18, 495/18 Elyse Umeda 235/15, 235/15,
Party Time…Excellent…Deeddlideedlideedlee…Wahng!
The Grand Opening Slash One Year Anniversary Party is finally upon us! Food and drink will be served promptly at 5pm, informal dress attire is recommended! Don’t worry, there are
More and Heavier
9-6-and 3 reps, for time of: – Results 165 pound barbell Thrusters Muscle-Up Rob Orlando 2:44, Heather Bergeron 5:29 (115lbs) Post time to comments. Ring Push ups feel soo gooood
What are PCF’ers eating?
Patrick’s Paleo Bacon Pancakes. If you haven’t had these you better get the recipe NOW! Eddy V. shows off his skills with baked tofu, steamed kale with cashews and almond
Belated
Happy Belated Birthday to Garrett! As before, we’re not revealing any age, but you guys are smart . . . 8 Rounds for time: 5 pistols, right leg 5 right legged
Girl
“Kelly” – Results Five rounds for time of: Run 400 meters 30 Box jumps, 24″/20″ 30 Wall Ball shots, 20/14 lb Scale Version A) 3 Rounds of the above
Drominator
Complete five rounds of: – Results On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps 15 Ring Push-ups Move SLOWLY and methodically attempting
Don’t worry be Happy
“Fat Fran” – Results 15-12-9 reps for time of: 135lb Thrusters 45lb Weighted Pull-ups Pat Sherwood 5:52, Kim Malz 7:56 (95lb thruster, 32lb vest) Post time to comments. Scaling Option
