Paradiso CrossFit WOD Blog
Suprise!
Team WOD! Third Model of Fitness. You will come in, teams will be formed, and a rep from each team will be called to pull a mode from our ‘Hopper’, and thus
Our Next Box Jump
Five rounds for time: 5 Muscle ups 115 lb Overhead Squat, 10 reps 15 Toes to bar 20 GHD Sit-ups Chris Spealler 15:55, Kristan Clever 16:53 (95lbs), Laurie Galassi 18:03
Do the Math
Three rounds for time of: Row 500 meters 30 Box jumps, 24 inch box 25 Back extensions 20 Deadlift Graham Holmerg 14:04, Elyse Umeda 17:45 (20″ Box, 155lbs) Post time
Get By
Snatch, 1 rep Clean and jerk, 1 rep As many rounds and reps as possible in ten minutes of: 6 Squat cleans (55kg/ 40kg) 12 Pull-ups 24 Double-unders Add together
Your midline is now stable
“C-Rose” 21 – 15 – 9 reps of: 135 lb Overhead Squat GHD Wall Ball toss GHD Wall Ball tosses are to a 10′ target, with an 8 to 12
Skillz
Three rounds for time of: 50 Double-unders 25 Wallball “2-fer-1s”, 20 pound ball Mike McKenna 6:26, Rob Orlando 7:22. Post time to comments. WOD demo by Zach Pine wmv
Fight Gone Good
5 Rounds for time of: 5 Squat Clean Thrusters (135/ 95) 10 Chest to Bar Pull Ups James Hobart 3:57, Stacey Kroon 6:10. Post time to comments. Watch a demo
Eat. Drink.
6 rounds for time of: Run 400 meters 25 Burpees Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar
Party WOD
It’s Brandon’s birthday WOD! I’m not going to say how old he is, BUT…… For time: 30 Wall Ball shots, 20/14 lb, 10 ft target 30 Pull ups 30 Squat
Put it to the test
“Isabel” For time: Snatch 135 lbs, 30 reps Use 95 pounds, 65 pounds or broomstick as needed. Miranda Oldroyd 2:13 (95lbs), Christopher Stowe 2:44, Mary Lampas 3:26 (95lbs). Post time
