Friday, March 19, 2010 Fran

Since it’s Friday we will be in and out but our main focus is on improvements and as Tex says “measurable growth”.

Isabel
30 reps for time

Snatch 135 pounds

3 min. rest
Then
2 x 200 m run with 1 min. rest between sets

Post time to comments.

Janice earning every Rep! She doesn’t quit!

Thursday, March 18, 2010 3 min. of Fun

CrossFit DeWitt would like you to know how much we appreciate you and the energy you bring to the community. Keep it up.

3 rounds for time
3 min. burpees
waiter walk 40 yrds 45#m 25#w
3 min. rest
3 min. Overhead Squats 95#m 65#w
50 Ab Matt Sit-ups
rest 3 min.

Post time to comments.

Lisa with perfect form!

Wednesday, March 17, 2010 Strength

You are what you think about on a regular basis. Pay attention to your thoughts, are they what you want to happen?

Warm up is progressive. Round 1 is at a comfortable pace. each round increases in speed. Last round id for time.

Deadlift 3 x 5 or 8 sets and coach prescribes weight. Chains, Bands, Tires and anything else we can think of.
RDL 4x4 or sled walk with 20 paces.
Press 3 x 5 or 4 x 4
Dips 4 x max

Metcon:
Tabata Sprint

Post pr’s to comments.

Josh, Tex and Austin working on the new Pull-up station. Joe helped as well, he was probably getting a breather. Thanks for the help and admitting who did it.

Tuesday, March 16, 2010 Elizabeth

I (you) are going to focus on enhancing your life by changing how I (you) look at it. I focus on what I (you) can change and change it. I Let the small things roll of my back. What’s really important?

OK let’s get to it. Each person will stagger start every 2 min.

Elizabeth
For time
21-15-9
Clean 135 lbs
Ring Dips

Then

1,000 m row for time.

Post time to comments.

Monday, March 15, 2010 Angie

We are going to do some board WOD to chart progress. You should all PR. Stay in the Zone you scale loving freaks.
Some time the deference between last WOD time and now is your attitude towards the WOD itself. We expect you to excel.

For time
Complete all reps on each exercise before moveing on.
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Saturday, March 13, 2010 Something from Down Under

This came from Queensland Australia sectional.

10 mins max reps, consisting of the following stations:
4 minutes - Thruster 50/35kg
3 minutes - KB Swing 24/16kg
2 minutes - Muscle-ups
1 minute - Burpees

Post time to comments.

Dom, Jeff (CrossFit SoCal ) and Tex. Notice the green shirt for St. Patrick’s day

 

 

 

Joe running with a little weight.

 

 

Friday, March 12, 2010 You knwo what happens on Fridays!

Quick WODs.

3-5 rounds for time
21 Deadlift m135 w95
1 Power Clean and walk with bar 40 yrds

Post time and comments to comments.

Austin is in the Zone, working his way to the 2010 Games. We all have faith in him.

Thursday, March 11, 2010 Team WOD

Team WOD. Same rules as always. One person works at a time.

5 rounds for time
Power Clean and Press a total weight of 1,080lbs m 680lbs w
1000 m Row
10 Turkish Get Ups with Small KB

Post team and time to comments.

Wednesday, March 10, 2010 GGGRRRRRRR

Ya, you know what that means. Get the bands and chains out. Bust out the chalk and the Belts, were going heavy.

Snatch 4 x 4
Deadlift 3 x 5 or 5 x 2 You do not start counting your sets until you start to wonder if you can really get this weight.
Reverse Hyper 3 x max reps or 4 x 6 reps using bands
RDL 4 x 6

Metcon:
2000 m row for time.

Post pr’s to comments.

All of our Athletes work this hard every day. What was your team doing?

Tuesday, March 09, 2010 Constantly varied, Functional Exercises, Done at a High Intensity!

20 Min. cap
3 Rounds for time.

500m Row
25 Box Hops
400 m Run or 21 Laps in gym
25 Pull-ups
25 KB Swings 1.5 pood

Post time to comments.

Spencer and Mike Pulling for the WOD to end.

Monday, March 08, 2010 Let’s try a sectional

ALT/TN/MS sectional. Event 4 Men

As many rounds as possible in 15 minutes of:
5 Handstand Push-ups
95 pound Squat snatch, 7 reps
20” Box jumps, 10 reps

Post rounds to comments.

Tex working hard as usual.

Saturday, March 06, 2010 Team WOD then Pull-up seminar

Groups of 2. Only one person performs at a time.

3-5 rounds for time coach will pick groups and rounds for teams.

10 Squat cleans m135#  w95#
20 Toes to Bar
30 SDHP m85#  w55#
40 AB MAtt Sit-ups
Post comments to complaint department.

Everybody likes team WODs until they have to start.3,2,1 GO!

Friday, March 05, 2010 In and out

Crossfit WODs are designed to increase the intensity and decrease the duration in your conditioning program. In that essence we have a quickie in store.

Grace
30 Reps for time.

Clean and Jerk 135 lbs

Judy, Liz and Kevin earning results.

Thursday, March 04, 2010 I’m glad we have the rowers

Jackie

For time
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

Post pr’s to comments.

Tex, Adam, Eric, Dan, Judy and Janice (and she didn’t hit her chin on this one).