Paradiso CrossFit WOD Blog
CF Endurance Games
Friday, July 13, 2012 CrossFit Games weekend! Check it out live on ESPN3 or try to pick up tickets on Craigslist! Mobility: Row 500 meters Hip Mobility on Box, 2
The Wish List
Thursday, July 12th, 2012 Mobility:Shoulder Prep as needed Gymnastics Warm up:10 Minutes for 3 to 5 rounds of5 Handstand Attempts5 Kipping Pull ups attempts (if you have kipping pull ups,
Nutrition Template
Wednesday, July 11, 2012 Mobility/Warmup: Jog 400 meters Sampson Stretch, 30 seconds each Keg Drill, 2 minutes 15 Wall Squats Strength/Skill: 20 minutes to establish a teammate, practice the movements
Beginning of the end….
Tuesday, July 10, 2012 Warm-up/Mobility:Row 500 meters or Jog 400 metersHip mobility on box, 1 minuteRack mobility, 1 minute each Strength:Back squat 3-3-1-1-1 reps at 90,95,100,105,105 percentages of your 3
120709
Week of Monday, July 9, 2012 Single-Sport: Running Short Interval 5 x 400m, 1:00 rest between each Hold splits within 3 seconds of each other. Splits should be 2-3sec
We are the World
Monday, July 9, 2012 Feel free to review this weeks programming HERE! Mobility/Warmup:Jog 400 metersDROM10 PVC Dislocates10 Wall Extensions10 Hip Extensions Strength:3 Rounds of:20 Good Mornings with BarbellRest 60 Seconds10
Tough Mudder
From the website: Tough Mudder events are hardcore 10-12 mile obstacle courses designed by British Special Forces to test your all around strength, stamina, mental grit, and camaraderie. As the
What is in your larder?
Sunday, July 8, 2012 Mobility/Warm-up:Jog 400 meters15-20 Ghd Sit-ups15-20 Hip extensionsRack mobility of choiceHip mobility of choice Strength:1a) 5×3 Push press, rest 60 seconds1b) 5×3 Pause Front squat, rest 60
A Series of Fortunate Events
Saturday, July 7th, 2012 Mobility:Keg Drill, 2 minutes Warm up:15 minutes, 2 to 3 rounds6 Overhead Lunges, walking or in place10 GHD Sit ups10 GHD Hip Extensions10 Pull ups, work
