Sunday, November 15, 2009 Snooze Day
Relax / Regenerate / Recover.
Posted on 11/15 at 05:18 AM
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Having never been an athlete, I started working with Josh & Crossfit Dewitt in January of 2009 from the…
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Saturday, November 14, 2009 Good Morning
Pick ONE from EACH of the following categories. Complete 3 rounds, in order, for time.
A)
750m Row
600m Run
125 Double Unders
B)
15 Deadlifts
15 Power Clean & Jerk
15 Squat Cleans
C)
30 Knee-to-Elbows
30 Push-Ups
30 Box Jumps
Courtesy of BGI North ( Great People)
Posted on 11/14 at 05:06 AM
Friday, November 13, 2009 Breaking old records and setting new ones
Nancy
5 Rounds for time
400 meter run
Overhead squat 95 lbs x 15
Posted on 11/13 at 05:04 AM
Thursday, November 12, 2009 Changing things up
10 rounds FOR TIME!
Row 250 m
Burpees 10
Farmer walk 40 yrds
Groups of 2 will perform this WOD by alternating exercises. Only one person can work at once.
Post time and group to comments.
Posted on 11/12 at 05:00 AM
Wednesday, November 11, 2009 Only fitting
Celebrate Veterans day by saying thank you to our service members in some way
“Nate”
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post Rounds to comments
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
First posted 12 February 20
Posted on 11/11 at 05:06 AM
Tuesday, November 10, 2009 What’s your TOTAL
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post Load Total to comments
Posted on 11/10 at 05:22 AM
Monday, November 09, 2009 Starting the week with Power
From CrossFit HQ
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
Posted on 11/09 at 05:19 AM
Saturday, November 07, 2009 Good Morning
Another Make-up day. You will use this day to catch up with the Board. If you are up to speed you will perform the fallowing.
5 Rounds for time
10 Burpees (Gotta Love Them)
15 Power Snatches 95#m 65#w
250 m row
Posted on 11/07 at 05:07 AM
Friday, November 06, 2009 Row..Your Boat
Everyone did fanomenal yesterday, I think we had everyone PR. Great work.This is one of the WODs we will put on the board (as well as the 2,000m).
5,000m row for time
Then
Max load
Press 1-1-1-1
Super set with
RDL 4 x 6 with 80% rest 2-3 min. between Super sets
Posted on 11/06 at 05:08 AM
Thursday, November 05, 2009 OK THIS IS THE BENCHMARK
CrossFit is fortunate enough to have such a great community and it shows when CrossFitters from other box’s visit. They all come back with great stories of how good they were treated. The one question that may be asked when you meet a fellow CrossFitter is. What is your FRAN time? This is the bench mark WOD (workout of the day). Everybody that participates in this programing knows exactly what there time is. Get the chalk out, were gonna crush FRAN!
FRAN
21-15-09
Thrusters m95#
Pull-ups
Posted on 11/05 at 05:00 AM
Wednesday, November 04, 2009 Dedicated to OUR HERO’S
Randy
For time
75# Power Snatch
75 reps
Posted on 11/04 at 05:07 AM
Tuesday, November 03, 2009 Keep It Up
Foundation class starts tonight. We will see you there.
Diane
21-15-9 for time
Deadlift 225 lbs
Handstand push-ups
Posted on 11/03 at 05:27 AM
Monday, November 02, 2009 Getting Back to The Board
Barbara
5 Rounds for Time
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Posted on 11/02 at 05:23 AM
Sunday, November 01, 2009 Sunday
Rest Ice and Recover. We will see you tomorrow.
Posted on 11/01 at 05:44 AM
Entry Calendar
| November 2009 | ||||||
|---|---|---|---|---|---|---|
| S | M | T | W | T | F | S |
| 1 | 2 | 3 | 4 | 5 | 6 | 7 |
| 8 | 9 | 10 | 11 | 12 | 13 | 14 |
| 15 | 16 | 17 | 18 | 19 | 20 | 21 |
| 22 | 23 | 24 | 25 | 26 | 27 | 28 |
| 29 | 30 | |||||
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