Paradiso CrossFit WOD Blog

April 29

Wednesday, April 29, 2015 7:30am Venice class cancelled to host a workout for Santa Monica Police! Tomorrow evening classes at MDR are FightFit!  Friends and family can drop in for $15.

April 28

Tuesday, April 28 Prehab Wrist mobility x 1 minute Side Plank Leg Raises, 2×10 reps Bottom of the Squat and Ankle Mobility x 2 minutes Scapula Push ups, 2×15 reps

April 27

Monday, April 27, 2015 Rowing faceoff! Prehab Posterior chain flossing, 1 minute each Super rack stretch with Barbell, 1 minute each Groiners, 30 seconds each Fire Hydrants, 15 each direction,

WARMUP EXAMPLE #4

WARMUP EXAMPLE #3

WARMUP EXAMPLE #2

WARMUP EXAMPLE #1

HERE ARE SOME GOOD WARMUP EXAMPLES.

WEEK OF 4/27-5/3

Monday –4/27 1)  Power Clean- 5×3 75% (speed) 2) Hatch Squat Cycle Week 7 Day 1 3) Clean Pull off Platform with 3 second pause-5×3 85% 4) Hyperextension with 3 sec. pause-

April 26

Sunday, April 26, 2015 Prehab: Groiners/Gristle stretch, 30 seconds each 10 Wall squats Overhead band distraction, 1 minute each 15 Scapula push ups Super rack stretch, 30 seconds each Warm-up:

April 25

Saturday, April 25, 2015 Prehab: Monster walks, 10 each direction Leg swings, 10 each direction Downdog calf stretch, 20 reps Gristle/Groiners/Samson stretch, 1-2 minutes Rack stretch w/ barbell, 1 minute