Paradiso CrossFit WOD Blog
Training on The Road
Saturday Dec 27 2013– BRING A FRIEND OR FAMILY DAY! Prehab: Keg drill 1-2 minGymnastic Leg swings x10 ea legWall Squats x10 Partner Warm-up: Alternate between 200 m run and
It’s Friday Y’all
Friday, Decmber 27, 2014 Prehab: Keg DrillExternal/Internal Rotation Warm Up: 400 meter Run10 Wall Squats Perform unbroken with pvc, or any weight barbell: 10 Good Mornings10 BtN Snatch Grip Press10
Water!
Thursday, December 26th, 2013 Prehab: Monster walks (lateral/forward/back)Tricep mashLat activationsGroiners/Gristle Warmup: Row 500 Meters easy, then-2 Rounds:10 Wall Squats Plank Hold 45 sec5-15 push ups10 WallballsSampson Stretch 3o sec Strength: 5
Merry Christmas!
Wednesday, December 25, 2013 We are CLOSED for the day! Merry Christmas to the entire Paradiso CrossFit family! I hope everyone enjoys a rest day surrounded by the
Merry Christmas Eve!
Tuesday, December 24, 2013 Check the schedule for class times! Closed tomorrow! Mobility: 10 PVC Dislocates10 Prone Dislocates10 Scapula Push ups30 second bottom of Overhead Squat hold30 second Handstand or
The show must go on!
Weekly Programming Links: Group Class, Advanced, Holiday Homework (and Holiday Homework from Thanksgiving week too) Stop hitting refresh every 5 minutes and relax by subscribing to the blog! You will
Accomplish your 2014 weight loss resolution!
Sunday, December 22, 2013 Prehab: Monster walks Super rack stretch Ankle/Wrist mobility Samson stretch The goal for today is continual movement. We will work to keep everyone together. If you
Injuries = Blessing in Disguise
Saturday Dec 21, 2013 Prehab: Side Plank accumulate 60” each armScapula Push ups x15Fire Hydrants x15 Warm-up 2 min Jumping Jacks Set 1 PVC –> set 2 Barbell 7 OHS
Planning Ahead
Friday, December 20, 2013 Prehab: DROMShoulder External RotationStep Aways w/Theraband Warm Up: 400 meter Run20 Grasshoppers10 T-Push ups10 Strict Pull ups or Ring Rows10 Good Mornings w/barbell Strength: 4 Rounds:
