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Home Articles posted by Dan Cerrillo (Page 339)
formats

Thurdsay 666

Published on April 15, 2010, by in WOD.

Reminder – The gym will be closed all weekend for CFHQ Gymnastics Certification. No workouts or classes will be conducted to include games athletes. CrossFit: Strength and Endurance Day. Warm-up:JA's, Coaches lead Burgner drills. Strengh: 1-1-1-1-1 of Snatches. Endurance: 3k row. Pre-BUD/S: 0900 – 20 x 50 meter freestyle sprints with 20-push-ups per side, 1000

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formats

Wednesday 665

Published on April 14, 2010, by in WOD.

Reminder – The gym will be closed all weekend for CFHQ Gymnastics Certification. No workouts or classes will be conducted to include games athletes. CrossFit: AMRAP in 20:00 of 10-burpees, 20-wall ball, stairs. Warm-up: JA,s, 25-OH squats, 25-box jumps, 2-rope climbs. Level-2 & 3: Men 20, Women 16 @ 10'. Level-1: Men 15, Women 10. Moms2B:

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formats

Tuesday 664

Published on April 13, 2010, by in WOD.

Reminder – The gym will be closed all weekend for CFHQ Gymnastics Certification. No workouts or classes will be conducted to include games athletes. CrossFit: AMRAP in 20:00 of 3-HSPU, 5-ring dips, 7-push-ups. See coaching notes. Warm-up: JA's, 2;00 total minutes of strict mature ring holds, 2:00 total minutes of strict HS hold. New Members: 10 rounds of

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formats

Monday 663

Published on April 12, 2010, by in WOD.

Reminder – The gym will be closed all weekend for CFHQ Gymnastics Certification. No workouts or classes will be conducted to include games athletes. CrossFit: "Great Pyramid" – Untimed 1-10 10-1, 1-pull-up, 2-sit-ups, 3-squats. See coaching notes for rules. Warm-up: JA's, 20-second deep squat hold, 5-pull-up holds, hold 3-seconds at top, 1-minute tuck ring sit. Injured: Substitue

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formats

Sunday 662

Published on April 11, 2010, by in WOD.

Rest Day Kym's son wrote this after he saw his mom destroy the HSPU's at the regional. For those of you that dont know about Kym's performance she did her HSPU's the fastest of anyone there. 40 HSPU's in under 2:30 seconds. Our children love and adore us, if we show them the way they

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