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Home Articles posted by Dan Cerrillo (Page 341)
formats

Monday 656

Published on April 5, 2010, by in WOD.

Sign-up now for this Saturday's Introductory Boot Camp and get started on your road to Elite Fitness. CrossFit: Squat 10 tons. Teams of four will squat 10-total tons. See Coaching notes for rules.  Warm-up: JA's, 15 deep squat :10 second holds,  50-air squats, 25-back extensions, 15-50% WW squats. Level-3: Men 225 x 89 reps, Women 135 x 137 reps. Level-2:

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formats

Sunday 655

Published on April 4, 2010, by in WOD.

Rest or snow day. Drive up to the mountain we only have a few weeks left. The sub club, sub 4:00 minute Fran, sub 40:00 murph, sub 10:00 helen, sub 5 on good looks. Yesterdays Results

 
formats

Saturday 654

Published on April 3, 2010, by in WOD.

The annual CFBV Easter Egg Hunt. Which team will be the first to find all there eggs. Each team needs to find one egg at a time from each designated section. Do not open your egg until you come back to the gym and show the bunny and then do what you magical egg tells you to do. There

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formats

Friday 653

Published on April 2, 2010, by in WOD.

CrossFit: "The Onyon Monster" 21-15-9 of cleans, rings, jumps, and swings. Squat cleans. Warm-up:  JA's, three rounds 25-squats, 15-big box jumps, 10-bar cleans, 5-ring dips. Level-3: Men 135lbs, 36", 70lbs. Women 105lbs, 30", 50lbs. Level-2: Men 115lbs, 30", 50lbs. Women 95lbs, 24", 35lbs. Level-1: 65lbs, 18", 30lbs. Ring progressions. Moms2B and injured:  15lbs DB's, ring progressions, 18" step-ups, 25lbs.

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formats

Thursday 652

Published on April 1, 2010, by in WOD.

CrossFit: "CrossFit Total" Max rep for Dead-lift, Shoulder Press and Back Squat. Warm-up:  JA's, 50-squats, 15-HSPU, 15-1/3 WW dead-lifts. Moms2B and injured: Three rounds of 500 row and 50-lunges. Dont do CFT!!!!!! CrossFit Kids: Tree Frogs:  Please provide one on one supervision. Prevent kids from hyperextending during DL's. Tadpoles: Red – light – green light game. Endurance: 10k Run.

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