Paradiso CrossFit WOD Blog
Partner up!
Sunday, July 20 Prehab: Fire Hydrants Bird Dogs Scapula Push ups x 15-20 Lat activations Super rack stretch Warm-up: 2x: Row 250 meters 10 GHD Hip Extensions 5 Front Squat
San Onofre Surfing/Camping Trip
It’s time for our third PCF trip down to the legendary San Onofre to enjoy some of the best surf SoCal has to offer. If you haven’t heard – San
Girls of The Games
Saturday, July 19 Beach WOD- 11:30 am! Prehab: Scap Push ups 2×10 Lat activations 2×10 Fire Hydrants 2×12-15 Warm-up: Row 400m (200 easy/200 moderate pace) 2 rds with barbell of:
Deadlift 1 Rep Max
Friday, July 18, 2014 Prehab: Leg Swings, 12 Each Banded Posterior Chain Floss 5 Jefferson Curl, Light Weight Warmup: 400M row 5 Inchworms 10 Mt Climbers, wide and slow 5
Its Like Gym Class, But More Fun
Swim Night! 730pm- Culver City Plunge Thursday July 16, 2014 Prehab T Band Routine Keg Drill w/ Jerk Grip Fire Hydrants Warm Up Jog 400m 2 rounds: 10 Bulgarian Split
More Man Makers and Bench PRs
Wednesday, July 16, 2014 PreHab PVC Wall Extensions x 15 Pike Sit Ups x 15 T Push Ups x 8 on each side Warm Up 3 Rounds: 100m run 10
New Crossfit Moves | Man Maker Technique
Description This is a series of movements that combine into what is called the Man Maker. Start with two dumbbells in a plank position. First move is a push-up back
EIE Discussion Thursday at Venice!
Tuesday, July 15 Reminder to get your meat orders in by Friday! Click HERE for how this works! Prehab: Scap Push Ups Bird Dogs PVC Dislocates Warm Up: 2 rounds –
Testing Week!
Monday, July 14, 2014 (Bastille Day) Weekly Programming Links: Group Class, Venice Barbell Club, Paradiso Gymnastics Prehab Keg Drill, 1 min Banded Hip Extension, 1 min each side Fire Hydrants, 10 reps
