Paradiso CrossFit WOD Blog
How To Get a Strict Pullup in 4 Weeks
Weekly Programming Links: Group Class, Venice Barbell Club, Track Night Monday, April 28, 2014 Prehab Fire HydrantsFoam Roll GlutesPVC DislocatesKeg DrillBanded Overhead/Lat Distraction Warmup 2x Rounds, unbroken set with empty barbell:5 Back
Tactical Weapons Training/Combat Shooting Day
Back by popular demand! 🙂 We’re heading back out to Burro Canyon Shooting Park in Azusa! Two years in a row, big group of PCFers spent the day shooting away
Enchilada Pasta
Sunday, April 27, 2014 Yoga at 8pm at Venice – Sign up HERE! Mobility: Posterior floss Samson stretch Super rack stretch w/ band Warm-up: 50’ Bear crawl 20 Jumping jacks
Don’t Let Your Ego Injure Your Back
Saturday, April 26, 2014 Prehab: Wall Squats x10Doorway StretchProne Snow Angels x20 (2# weight) Warm up: -With a partner- Row 1k (switch every 250m)While Partner rows, complete 10 push
Let Nature Be Your Playground
Friday, April 25, 2014 Prehab: Banded Posterior FlossLat ActivationsPVC Dislocates Warmup: 50 ‘ Walking Straight Leg Kicks5 Inchworms50′ Walking Samson Lunges10 Straddle Situps2 Rounds:5 Pullups10 Pushups15 Squats Classic Strength: Deadlift
Honest.ify
Swim Night! Register HERE! Thursday April 24, 2014 Prehab Keg DrillFire HydrantsMonster Walks Warmup 15 Bird Dogs each side:30 Side Plank + 10 ‘heel clicks’ each sideTHEN 2 rounds:10 Good
Bench Bro
Track Night at 6pm and Yoga at 8pm – Sign up HERE! Wednesday, April 23, 2014 PreHab Theraband RoutineBird DogsPVC Dislocates Warm Up 2 Rounds:10 Tuck Ups/V Ups10 Push Ups10 Air
Clearing the Air
Track Night at 7pm at SamoHi– Sign up HERE! Reminder to get your meat orders in by Friday! Click HERE for how this works! Tuesday, April 22, 2014 Prehab: PVC
