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Home Articles posted by Dan Cerrillo (Page 344)
formats

Sunday 641

Published on March 21, 2010, by in WOD.

Rest Day Congratulation's Frankie and Kelly may you live long lives filled with joy and happiness, may you bear outstanding and educated children, may you find the strength to support each other in sorrow and hardship, and may you face the challenges of life with all the strength and courage of a warrior. We love

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formats

Saturday 640

Published on March 20, 2010, by in WOD.

CrossFit: Log PT, teams of 4. Load up a log with 185lbs. The race will begin at the bottom of the stairs with 25-burpee push press log lifts,  Pre-BUD/S will demo. Then you will run your log 800 meters in the low or high carry and at the bottom of the stairs conduct 15-burpee push press

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formats

Friday 639

Published on March 19, 2010, by in WOD.

CrossFit: Tabata Abs, :20 seconds on, :10 seconds off for 8-rounds of each of the following, sit-ups, leg levers, atomic sit-ups, toes to bar. Warm-up:  JA's, 25 GHD back extensions, and sit-ups. Level-2 & 3: Toes to bar. Level-1: Knees to Elbows Moms2B: no sit-ups or atomic situps, leg levers and knees to elbows. CrossFit Kids:

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formats

Thursday 638

Published on March 18, 2010, by in WOD.

Join the CFBV Final Four tournament group and lets see who picks the most winners. We will watch the final four in the gym on the big screen. Join CrossFit: In honor of SFC Daniel Crabtree, "Daniel" 50-pull-ups, 400 run, 21-thrusters, 800 run, 21-thrusters, 400 run, 50-pull-ups. Warm-Up: JA's, 800 run, 25-wall ball, 15 bar thrusters,

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formats

Wednesday 637

Published on March 17, 2010, by in WOD.

CrossFit: Strength and Endurance day. Warm-up:  Endurance. Moms2B and injured: 2-mile walk or 3000 row. Strength: 5 x 5 heavy back squats. Endurance: 3.2 mile run. Yes 10:00 am ladies this means you too. Pre-BUD/S: 0900 with me in the gym. 1600 Endurance and Strength. Coaching Notes: Ensure you go through the procedure before going heavy.

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