Paradiso CrossFit WOD Blog
Watchin the Cup
Five rounds for time of: 15 Thrusters (135/ 95) Run 400 meters Post time to comments.
Partners!
“Balls ‘n Bells” With a partner, 3 rounds for cumulative reps of: Partner Kettlebell toss, 2 pood/1.5 pood GHD med ball throw situp, 12 lbs/8 lbs 2 Person Deadlift, 315 lbs/225 lbs
Heroes
“Johnson” Complete as many rounds as you can in 20 minutes of: 245 lb similar athletic ability. There will be a CrossFit 101 at eleven o’clock am; also this Saturday.
Ass Blaster
Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups
Thirst for Knowledge
For time: 20 Back Squats (225/ 135) 40 Toes to bar 60 Kettlebell swings (70/ 55) WOD demo with Chris Spealler (mov/ wmv) Josh Everett 4:18, Rob Orlando 5:18, Chris
Puhlayo Market Sign Up
Our first market delivery at the new box is this Thursday! If you’re interested in what we receive, come in and check out one of the boxes. Its a
The Cleanse
As many rounds and reps as possible in 20 minutes of: 15 Double unders 65 lb Thruster, 15 reps 15 Burpees Post rounds and reps to comments. Kara’s good thruster position exhibits feet
Run. Pull. Squat.
“Luce” Wearing a 20 pound vest, three rounds for time of: 1K Run (map here) 10 Muscle-ups 100 Squats Post times to comments. Yeah you… To continue with our CrossFit
Second Chances
Bike 30K or… Set a cone at 20 meters. Five rounds for time of: 185 lb Barbell Overhead walk, 40 meters 30 Wall Ball shots 95 lb Barbells farmer carry,
Back on Track
Complete as many rounds in 15 minutes as you can of:5 Dumbell Push Jerks 7 Box jumps, 30 inch box Watch the WOD demo (mov/ wmv) Eric Magee 23
