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Home Articles posted by Dan Cerrillo (Page 7)
formats

Friday 4424

Published on October 28, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Strength Deadlift (work to heavy set of 5) WOD Metcon (Time) For time: 30-20-10 Hang Power cleans 95/65 Box jump overs 24/20 Youth Athlete Strength Strength: Back Squats use three rounds to build to 65% and then do 2-sets of 5-reps at 65%, 2-sets of 3-reps at

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formats

Barbell Club and CF Skills- Thurs

Published on October 27, 2016, by in WOD.

CrossFit Bellevue – Barbell and CF Skills Club View Public Whiteboard Skill Ring Kips – 3-5 sets of kipping on the rings *If you haven’t played extensively on the rings, use this time to get familiar with how to kip while maintaining control throughout the movement. The goal is the kip until our hips rise

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formats

Thursday 4423

Published on October 27, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up Mobility Mobility / Make up WOD Metcon (AMRAP – Reps) 3 Rounds 3min AMRAP 12 Ring Dips Max Calorie Row Rest 1 Minute 3min AMRAP 12 Ring Dips Max Burpees Rest 1 MinuteScore = total dips + total cals + total burpees Youth Athlete Strength Strength: Bench

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formats

Wednesday 4422

Published on October 26, 2016, by in WOD.

CrossFit Bellevue – CrossFit View Public Whiteboard Warm-up CFBV dynamic warm up Strength 3 Rounds Sled Push Down and Back (2×45/2×25) Farmers Carry 400m (55/35) rest 2 min WOD Metcon (AMRAP – Rounds and Reps) 12min AMRAP 30 Overhead Squats (75/55) 20 Box-jumps (24/20) 10 Pull Ups Youth Athlete Strength Strength: Power Cleans use three

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formats

Barbell Club and CF Skills- Tues

Published on October 25, 2016, by in WOD.

CrossFit Bellevue – Barbell and CF Skills Club View Public Whiteboard Skill Handstand Push-Ups – Movement Review Strength Deficit Deadlifts (If you have never done these, start on 10lbs plate. Otherwise, 25lbs plate) – 3×5 working up to 85% *Between sets, practice HSPUs