CrossFit PARADISE

WOD

No Class at CFP today.  Here is a WOD you can do at home.  Let’s get ready  for Easter tomorrow!

For time:

100 Push ups
100 Squats
100 Turkish sit ups

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WOD

5 Rounds for time of:

10 Pull ups
15 Push ups
30 Squats

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Chest [...]

WOD

“Helen”
3 rounds for time:-

400m run
21 Kettlebell swings, 24kg (16kg)
12 Pullups

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The bottom of [...]

WOD

For time:

Opposing ladder

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

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

Reps for time of:

Deadlift 120/90kg
Push ups

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The [...]

WOD

For time

300 Double unders

Start the workout with 5 burpees and then perform 5 more burpees every minute on the minute.

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Sunset from the [...]

WOD

For time 

250 Kettle bell swings

Every time the bell stops swinging, go for a 100m run.

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WOD
Workout 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar [...]

WOD
No class at CFP Headquarters tonight

Here is a WOD that you can do at home with minimal equipment.

3 Rounds for time

10 Burpees
40 Lunges
50 Turkish Sit ups
Run 400m

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WOD

3 Rounds for time:

5 Clean and Jerk 60kg (40kg)
10 Power Cleans
10 Dead lifts
Run 400m

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WOD
Workout 12.4

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls  10/6kg
90 Double-unders
30 Muscle-ups

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Getting [...]