CrossFit PARADISE

WOD

For time:

Opposing ladder

Dead lift 100/60kg

10-9-8-7-6-5-4-3-2-1

Burpees

1-2-3-4-5-6-7-8-9-10

Post time [...]

WOD

CFP Mash Up

With a running clock you must complete this task priority workout any way you see fit.  Start where you want, end where you want and slice and dice it any way you desire.

200 squats
100 Push ups
100 Turkish sit ups
1.2km run

Post time [...]

WOD

7 Rounds of 

7 Burpees
21 KB Swings

Post time [...]

WOD

“Running Jackie”

For time:-

1600m Run
20kg (15kg) Thruster, 50 reps
Pullups, 30 reps

Post time [...]

WOD

5 Rounds for time:

30 KB swings
20 Push ups

Post time [...]

WOD

8 Rounds for time

10 Push ups
20 Squats

Post times [...]

WOD

5 Rounds for time:

2o KB Swings
50m Sprint
50m walking lunge

Post time [...]

Happy New Years Day!

WOD

Let’s celebrate the New Year with a cracking CFP workout!

For time:

100kg  (70kg)  Deadlift, 15 reps
50 Pull-ups
100kg  (70kg) Deadift, 12 reps
40 Pull-ups
100kg  (70kg) Deadlift, 9 reps
30 Pull-ups
100kg  (70kg) Deadlift, 6 reps
20 Pull-ups
100kg  (70kg) Deadlift, 3 reps
10 Pull-ups

Post time [...]

WOD

3 rounds for time of:

50 KB swings
20 Push ups
Run 400m

Post time [...]

WOD

4 Rounds for time:

20 Kettle Bell Swings
30 Squats
20 Push ups

Post times [...]