Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds

WOD Demo with CrossFit Milpitas - video [wmv] [mov] [HD mov]

From the Vault:
WOD Demo, October 2007 – video [wmv] [mov]

Back Squat

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

Rope Climb/Push-Up AMRAP

Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups

Ted Vigil 11 rounds + 13 push-up, Jackie Perez 11 rounds + 3 push-up

Regional Info

Our brave Paragonian warriors head off to the wilds of Florida to battle for fitness supremacy. They leave with an enormous amount of preparation behind them.  They could not be better prepared and  we are all immensely proud of them.  Win, lose or draw they have provided the paragon that every crossfitters aims for.

We will be updating this page with results every night.

The best way to follow the action in real time is on our Twitter account or facebook page.

Runny Fran

For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

Rest Day

or

CFP Home Brew

Deadlift

Deadlift
1-1-1-1-1-1-1

Run/Gymnastics/Run

Run 800m.

10 Rounds of:
10 Handstand Push ups
10 Pistols Squats

800m. Run

Just a Quick Reminder

The team will be heading off to Regionals on Thursday and we will be down there through Monday. The schedule at the gym will only slightly change as THERE WILL BE NO NOON CLASS THURSDAY THE 26th THROUGH MONDAY THE 30th.  Every other class time will remain the same. Paul and sung will be your coaches for the time Nate and I are out of town.

THANKS

Rest Day

Rest Day

or

“Partner Marathon”

(2 rounds)
52 toes to bar
run 200m/200m
52 box jump (24,20)
run 200m/200m
52 kettlebell swings (53,35)
run 200m/200m
52 walking lunges
run 200m/200m
52 pushups
run 200m/200m
52 situps
run 200m/200m
52 squats
run 200m/200

Snatch…Again

Snatch 1-1-1-1-1-1-1 reps

Natalie Burgener 105, 125, 135, 155, 165, 170. 175lbs.
Post loads to comments.

Paleo Challenge Results

We would like to take this opportunity to congratulate Milton for winning the paleo challenge. Milton dropped 17lbs., 5.6%of his body fat and improved on his performance challenge time by almost 4 minutes!!! He also went to New York City and completed his first half marathon in 1:57.11!!! Milton is a true expression of what we can do when we set ourselves to a path of change.

Milton, thank you for such an outstanding ambassador for CrossFIt Paragon, we look forward to your continued growth and improvement. We also want to congratulate everyone else on completing the challenge. You guys have shown some serious fortitude and it has paid off big time.

T-Shirts

     We would also like to take this opportunity to ask for early payments on any t-shirts you wish to buy. The price is $25 a piece and we will try to get them out to you guys by the middle of next week. If we run out of time before leaving for the trip, we will be handing them out the first week of May. Just make sure to leave your money in an envelope or attached to a post it note with your name on it.

Thanks,
Chace