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Home Articles posted by Dan Cerrillo (Page 369)
formats

Monday 514

Published on November 16, 2009, by in WOD.

CrossFit: 800 m run, 21-18-15-12-9-6-3 of Wall-ball and KB Swings, 800 m run Warm-up: JA's, 5:00 JR, 5 rounds of 3-HS-pushups, 10-pistols. Level-2: Men 20 & 50, Women 16 & 35. Level-1: Men 15 & 30, Women 12 & 25. Elements: 10 & 15 CrossFit Kids: Super Frogs: Boys 16 & 35, Girls 12 &

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formats

Sunday 513

Published on November 15, 2009, by in WOD.

Rest day Yesterdays results 1) Janice 39:40, 2) Levi 52:16, 3) Charles 57:09, Daniel 37:47, Marcus 43:55, Jessica 47:01, Jon R. 54:33, Ron 60:38 Complete Hero Week Levi, Charles, Janice, great job Jan way to lead from the front.  

 
formats

Saturday 512

Published on November 14, 2009, by in WOD.

CrossFit: "Murph" 1-mile run, 100 pull-ups, 200-push-ups, 300 squats, 1-mile run. Level-2:Body Armor or 25lb backpack.   Level-1: No weight Elements:Half WOD Coaching Notes:This workout was invented by Murph, he called it Body Armor and he did it once a week. It was just one of the many hardcore workouts he regularly did. This week has

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formats

Friday 511

Published on November 13, 2009, by in WOD.

This week is for the Frogmen who took the walk to Valhalla, we will never forget! CrossFit: "Mr. Joshua" Five rounds of 400 meter run, 30 Sit-ups, 15-Dead-lifts. Warm-Up: JA's, 400 meter jog, 15-toes to bar, 15-medball DL's, 15-Bar DL's, 15-BW DL's. Level-2:Men 250lbs, Women 135lbs, GHD Sit-ups for board. Level-1:Men 185lbs, Women 95lbs, toes to bar. Elements: Men 95lbs, Women

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formats

Thursday 510

Published on November 12, 2009, by in WOD.

This week is for the Frogmen who took the walk to Valhalla, we will never forget! CrossFit:  "JT" 21-15-9 of Handstand push-ups, Ring dips, Push-ups.   Warm-Up: JA's, 25-passthroughs, 25-push-ups, 10-deep ring dips holds, 20-second HS hold. Level-2: Single plate elevation for board. Level-1:Inverted push-ups. Elements: Stink bugs and bands. CrossFit Kids: Super Frogs: Single Plate. Leap Frogs:Flat ground or

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