Paradiso CrossFit WOD Blog
Wednesday, May 10th 2017
15min Alternating btw 4XME Strict Press @70% of 1RM 4X8 each side DB Rows (off bench) For time: 15 push presses 5 rope ascents 12 push presses 4 rope ascents
Tuesday, May 9th 2017
Every 2min for 18min 5 box squats 15min AMRAP: 10 HSPUs 10 Power Snatches 10cal row
Monday, May 8th 2017
Rotating for 21 minutes: Minute 1: Hips to Rings Minute 2: Dips Minute 3: Pull-Ups 50-40-30-20-10 of: Wall-balls Box jumps
Saturday, May 6th 2017
3RM Deadlift In teams of two: 20 minute amrap of: 10 wall balls 10 box jumps 10 burpees onto a plate
Sunday, May 6th 2017
Row 1K 4 Rounds of Cindy Run 800 4 Rounds of Cindy Row 1K 4 Rounds of Cindy Run 800 4 Rounds of Cindy Row 1K 4 Rounds of Cindy
Friday, May 5th 2017
Spend 20min alternating between: 4×5 Snatch Deadlift 4X5 Snatch Balance 12 minute AMRAP: Muscle Ups 100 Double Unders
Thursday, May 4th 2017
For Time: 1,000m Row Then: 6 Rounds of: 25 Wall Balls 5 Snatches 5 Clean and Jerks 5 Pull-Ups Then strip your bar and do: 50 Barbell Thrusters
Wednesday, May 3rd 2017
15 minutes alternating sets of: Snatch Grip Behind the neck Push Press 5X5 4X10 Cuban Press 5 Rounds For Time: Run 400 10 Turkish Get-Ups a side
Tuesday, May 2nd 2017
Every 2min for 18min 5 box squats Annie 50-40-30-20 and 10-rep rounds of: Double-unders Sit-ups
Monday, May 1st 2017
Rotating for 21 minutes: 1: Hips to Rings 2: Dips 3: Pull-Ups 15min AMRAP: 10 Push Press 10 T2B 200 meter run
