Paradiso CrossFit WOD Blog
Saturday, June 28
Beach WOD- 11:30 am! Prehab: Handstand holds 2×30″ Banded Squats 2×10 Wall Extensions with PVC Warm-up: 2 min jump rope -then- 50′ Bear Crawl 50′ Crab walk 50′ Skipping 50′
Partner Up
Friday, June 27, 2014 PreHab: Banded Posterior Floss Leg Swings Shoulder Bridges PVC Dislocates Warmup: Row 400M Then 2 Rounds: 16 Walking Lunges 8 Plank to Down Dog 8 Knee
Recovery is > Half the Battle!
Swim Night! 730pm- Culver City Plunge Gymnastics Club- 8pm Venice Thursday, June 26 Prehab Tuck Sit 30″ Banded Hip Distraction Groiners Warm Up 1 minute “burpee battle” vs. partner Then
Reserve your spots for class!
Gymnastics Club at 8pm- Venice! Wednesday, June 25, 2014 PreHab GHD Hip Extensions Hollow Hold, 1 minute Arch Hold, 1 minute Warm Up 2 Rounds: 15 Tucks Ups 100m Run
Firey Glutes!
Tuesday, June 24 Reminder to get your meat orders in by Friday! Click HERE for how this works! Prehab Theraband Routine Lat Activations 30 sec Handstand Hold Group Warmup 2
Let the Fitness Begin!
Monday, June 23, 2014 Weekly Programming Links: Group Class, Venice Barbell Club, Paradiso Gymnastics Today is the first day of our new Fitness and Advanced leveled programming! The prehab, group
Sunday
Sunday, June 22 Gymnastics Class 7pm- Venice Mobility: 10-15 reps of each:Bird Dogs Fire Hydrants Prone Snow angels (2.5 lb weights) Gristle/Groiners/ Samson stretch Warm-up: 10-9-8-7-6-5-4-3-2-1 reps of:Mountain Climbers (Right
Routine is the Enemy
Saturday, June 21, 2014 Beach WOD- 11:30 am! Prehab: Fire hydrants x15Hollow Hold x30 secondsPVC dislocates (seated) x10 Handstand hold 30-45 seconds Warm up: 300m Row-then 2 rds with moderate weight
Athlete Profile
Friday, June 20, 2014 Prehab: Band Super RackWrist and Ankle StretchesLeg Swings Warmup: 6 T-Pushups6 Inchworms12 KB Swings12 Goblet Squats4 T-Pushups4 Inchworms10 KB Swings10 Goblet Squats2 T-Pushups2 Inchworms8 KB Swings8
