Paradiso CrossFit WOD Blog
2 weeks until world domination!
Friday, April 27, 2012 First ever Dance WOD this Sunday!! Mobility: Jog 400 Meters DROM 10 Wall Extensions Gymnastics Warmup: 3 Rounds of: 3 Strict Pullups 5 Kick up to
15 Days to Go!
Thursday, April 26th, 2012 Mobility:Shoulder Prep Warm up:400 meter jog10 Front squats, empty barbell10 Push Press10 Strict Pull ups10 Thursters10 Bar taps5 Kipping Pull ups Build up to a heavy
Its on in 16 more days!
Wednesday, April 25, 2012 Mobility: 10 Wall Extensions Keg Drill, 2 minutes 10 PVC Dislocates 10 PVC Overhead Squats Warmup: Burgener Warmup (PVC, Light Barbell, Barbell) Snatch Skill Transfer Series
Almost halfway! 17 Days to go!!
Tuesday, April 24, 2012 Mobility: Row 500 meters, focus on form DROM Hip Mobility with Band, 2 minutes each 15 PVC Dislocates Warmup: Take 10 minutes to work up to
Time flies! 18 days to go!
Monday, April 23, 2012 Mobility:Jog 200 metersPigeon on box, 1 minute eachFloor portion of shoulder prep (push up series, plate walk)Jog 200 meters Basic Level Gymnastics Warm-up: 3 Rounds:3 Attempts Kicking
Say NO to breakfast boredom! (19 days, oh my!)
Sunday, April 22, 2012 Mobility:10 Wall extensionsKeg drill, 2 minSamson stretch, 30 seconds each Volleyball Warm-up! Workout:10-9-8-7-6-5-4-3-2-1 reps of the triplet:Chest-to-bar pull-upBox jump, 30 inch boxGHD sit-up Cool down:100 single
20 Days, 20 Ways
Saturday, April 21, 2012 Team WOD! Grab a partner, come in and see what it is. Movements include: Partner DeadliftsPartner Burpees w/bandsPartner Abmat Sit up toss w/med ball Hug
21 Days and you will believe
Friday, April 20, 2012 Good luck to everyone running the SoCal Ragnar Relay this weekend! Mobility: 10 PVC Dislocates Hip Prep 10 PVC Dislocates Warmup: Burgener Warmup with PVC Skill
