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Home Articles posted by Dan Cerrillo (Page 345)
formats

Tuesday 636

Published on March 16, 2010, by in WOD.

CrossFit: 10rds of 15-Dead-lifts and 15-Push-ups. Warm-up:  JA's, 30-squats, 30-med-ball Dead-lifts, 30-push-ups, 30-bar dead-lifts. Level-3: Men 135lbs, Women 95lbs. Level-2: Men 115lbs, Women 80lbs. Level-1: 65lbs. Moms2B:  5-10 rds, 35lbs, knee push-ups. If you feel your back tightening "Stop". Knee push-ups. CrossFit Kids: Super Frogs: Boys 95lbs, Girls 80lbs. Leap Frogs: 65lbs Tree Frogs:  5rds, 35lbs. Tadpoles:  5rds, 20lbs

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formats

Monday 635

Published on March 15, 2010, by in WOD.

CrossFit: Every min on the min conduct a Power Clean and Jerk, add 1-rep per minute, once you fail, subtract a rep per minute, so 1-2-3 etc per minute, then 10-9-8 etc per minute.  Warm-up: JA's, 15-bar C&J's. Level-3: Men 135lbs, Women 95lbs. Level-2: Men 105lbs, Women 80lbs. Level-1:65lbs. Moms2B and injured:   CrossFit Kids: Super Frogs: Boys 95lbs, Girls

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formats

Sunday 634

Published on March 14, 2010, by in WOD.

Rest Day Hi Dan, Erin Ron Onyon has left you a comment: So your pre buds guys can warm up the air temperature, sweeeeeeet. To save on your heating bill do you use them to warm up your building? I liked yesterdays workout a lot more than I was originally expecting, so thanks zach It will

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formats

Saturday 633

Published on March 13, 2010, by in WOD.

CrossFit: "I love my sandbag" 1-mile run, 200 yard toss, 21-15-9 of box jumps and push-ups, 1-mile run. 50lb sandbag, teams of 4. Moms2B and injured:  10rds of stairs and 10-push-ups and 10 squats. Pre-BUD/S: Muster 0800 at the gym in the uniform of the day, depart to Enatai beach park to check the water tempature

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formats

Friday 632

Published on March 12, 2010, by in WOD.

Sign-up now for this weekends Introductory Boot Camp and get started on your road to Elite Fitness. Saturday 8-10 am. info@crossfitbellevue.com CrossFit: For Zach –  "Chicken Legs" 10 rds of 10-Lunges / Thrusters / Squats and a stair climb. With a plate. M45, W25.    Warm-up: JA's,  1-round of the WOD.   Moms2B and injured:   Five rounds use 15lb DB.

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