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Home Articles posted by Dan Cerrillo (Page 392)
formats

Sunday 402

Published on July 26, 2009, by in WOD.

Rest or make-up day.   Yesterdays Results

 
formats

Saturday 401

Published on July 25, 2009, by in WOD.

Monster Mash:  "Sweaty Balls" Overhead Lunges, 400 run, Walking Squats, 400 run, Broad Jumps, 400 run. All runs are without med-balls. If you drop the ball on the ground you need to do 20-burpees before you can continue the workout.     Level-1:Men 20lbs, Women 16lbs, 100 yards of distance per exercise.     Elements:Men 16lbs, Women 10lbs, 50 yards of

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formats

Friday 400

Published on July 24, 2009, by in WOD.

CrossFit: 1000 row, 15 Handstand Push-ups, 30 ring dips, 45 burpees, 1000 row.     Level-2: Elevated handstand push-ups. Men 6", Women 4".        Level – 1: Regular handstand push-ups.     Elements: Handstand Progressions, NO STINKBUGS. CrossFit Kids:      Super Frogs: 2" elevated handstand push-ups.     Leap Frogs: Regular handstand push-ups or progressions. NO STINKBUGS.     Tree Frogs: 500 rows, Progressions, holds, or stinkbugs.     Tadpoles:  200 runs,

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formats

Thursday 399

Published on July 23, 2009, by in WOD.

CrossFit:  Skills or Make-up day. Skills: Rope climbs, GHD sit-ups, hip and back extensions, Handstands.  Strength: DB Shoulder Presses, 5 sets max reps. Men 50lbs, Women 25lbs.   Rachel had a great competition this weekend, check her out making some big lifts.

 
formats

Wednesday 398

Published on July 22, 2009, by in WOD.

Sign up for CFBV's weightlifting workshops taught by Rachel Izzo, a nationally ranked Olympic weightlifter.  Click here for more details. Download Weightlifting workshop flier CrossFit: "Angie" – Pullups, pushups, situps, squats, complete each before moving on.     Level – 1: 100 graded reps of each for board. 35:00 minutes cutoff.     Elements:  75 of each. CrossFit Kids:  Same as

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