Paradiso CrossFit WOD Blog
Sunday, April 30th 2017
10 Rounds for time: 100m Sandbag Run 200m Run 30 Wall Balls 40 Double Unders
Saturday, April 29th 2017
5RM thruster Teams of three – 3 rounds each for time: Row 750/650 Meters 25 Box Jumps 20 T2B
Friday, April 28th 2017
20min alternating btw: 4×5 Muscle Snatches 4X5 Snatch Pulls 15min AMRAP: Row 250m Muscle Ups
Thursday, April 27th 2017
45min AMRAP: 400m Run 30 Abmat Sit-Ups 20 GrassHoppers 10 HSPUs 5 Clean and Jerks
Wednesday, April 26th 2017
Alternating sets of: A) Standing Dumbbell See Saw Press 4X20 B) Alternate with Sumo Deadlifts 4X10 Master’s Qualifier 1 For time: 100 dumbbell snatches, 50 lb. 80-calorie row 60 burpees
Tuesday, April 25th 2017
Every 2min for 18min 5 box squats building Master’s Qualifier 4 2 rounds for time: 10 deadlifts 20 deficit handstand push-ups, 4.5-in. deficit 30 front squats, 95 lb.
Monday, April 24th 2017
Rotate for 21min: 1: 5 transitions, 1-5 MU depending on ability 2: Acc 20-30 Second bottom of the Dip Hold 3: Acc 20-30 seconds top of the Dip hold
Sunday, April 23rd 2017
2 rounds for time: 20 push-ups Run 200m 30 clean and jerks Run 200m 40 box jumps Run 200m 50 deadlifts Run 200m 60 wall-balls Run 200m 70 Double Unders
Saturday, April 22nd 2017
For time, one partner working on the odd minutes, and one on the even minutes: 100 C2B 125 push presses 150 Burpees 200 back squats
Friday, April 21st 2017
20min Alt Btw 4×10 Snatch Grip Deadlift 4X20 GHD situps 15min AMRAP: 1 MU/1 Thruster, building
