Paradiso CrossFit WOD Blog
Recovery Day or not!
Friday, November 25, 2011 Warm up 10 Front Squats with Bar 10 Dips Spend 6 minutes mobilizing your Front Rack position 10 Skin the Cats 10 Squat Cleans (95/65) 10
How’s it going to start?
Thursday, November 23, 2011 Classic Warm up:Overhead Squat x 10GHD Sit ups x 10GHD Hip Extensions x 10Pull ups x 10Push ups x 10 Rest as needed Snatch Balance 1-1-1-1-1-1-1
Good Food
Wednesday, November 23, 2011 Warm up2 Deadlifts, EMOTM for 10 minutes (every minute on the minute) Rest 5 minutes, then 3 Rounds for time of:800 meter runRest 2 minutes Cool
Get some.
Tuesday, November 22, 2011 Warm up: 1/2 “Flight Simulator” 5-10-15-20-25-30-35-40-45-50 reps of Double Unders Rest as needed and load up to perform: Thruster 1-1-1-1-1-1-1 Cool Down: 10 inverted to lowers
Beach Cruiser Triathalon!
The 1st Annual PCF Beach Cruiser Triathalon coming up on November 20th! PLEASE NOTE: THE EVENT DETAILS HAVE ALREADY BEEN SENT OUT, IF YOU DID NOT RECEIVE THE EMAIL AND
Thank You Giving
Monday, November 21, 2011 Warm up12-9-6 reps for Quality of:Strict Pullups“Perfect” BurpeesBasic Dot Drill Rest as needed, then perform 3 Rounds for time of: 500 meter Row21 Inverted Burpees400 meter
