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I just wanted to give a shout out to the staff at Crossfit Dewitt. Josh has given me tips…
Read....
Let’s show our troops a little respect in 2010.
We will be open for a 3:30 class.
7 rounds or 20 min.
Run 200m
20 Burpees
20 squats
20 sit-ups
Run 200m
Post rounds to comments
Going Fast and Heavy
Rest period will be dictated by coach.
Speed Squat 2-2-2-2-2-2-2-2
Deadlift Advanced 1-1-1-1 Beginner 5-5-5-5
Bech Press (something diffrent) Advanced 1-1-1-1 Beginner 5-5-5-5
Post max load to comments.
10-9-8-7-6-5-4-3-2-1 Time!
Thrusters 95# 65#
Knees to Elbows
Hand stand Push-ups or a variation
Burpees
Post time to comments.
3 Rounds for Time
50 squats
45 Sit-ups
40 Push-ups
35 Pull-ups
30 Double Unders or Tuck Jumps
25 Kettle Bell Swings 1 pood
400 m Run or 200 m Row
Post time to comments!
Rest and Recovery… and preparing your meals for the week.
AMRAP in 20 min.
Weighted sled pull 20 yrds
Pull-ups 10
Burpess 5
Hope you and yours have a great Christmas, God Bless.
Christmas eve is a time to eat, enjoy family, get regifts and TELL OTHER PEOPLE ABOUT CROSSFIT DEWITT!!!!!!!!!!!!!!!!!!
We are closed so we can do our shopping. AT THE LAST MINUTE. Once you park and get out of your car yell 321 GO…. When you finish yell TIME!
If your still going to train perform.
Run, Bike, Swim, Burpee (if you choose this, you have issues) or a combanation of the three for time (45 min.), at comfortable pace.
Team WOD
If your training by yourself cut reps in half.
AMRAP in 20 min.
Row 1,500m
Tire Flip 24
KTE 24
Post time and group to comments.
Rest period is 5-10 min. some times it’s hard for us to stop and wait. We are so used to moving quickly from exercise to exercise. This is the essence of CrossFit, constantly varied. That means you have to change your mindset on these days. to be totally well rounded you have to perform all exercises with different modalities and at a variety of intensity’s.If you were to perform a max lift without proper recovery you can’t max out. The minimum rest is 3 min.
Squat 1-1-1-1 Advanced Beginner 5-5-5-5
Push Press 2-2-2-2 Advanced Beginner 3-3-3-3
Weighted Glute Ham Raise 3 x 15 while holding a weight
Floor Press 4 x 4-6 rest period is 3 min.
post loads to comments.
Stretch and roll yourself out. ZONE AS WELL!
Team WOD
2 rounds for time
50 Push Press 95#m 65#w
50 Pull-ups
25 Dips
25 SDHP 95#m 65#w
15 Tire Flips
15 sprints (40 yrds, down and back)
Post time and team to comments.
In and out.
3 Rounds for time
400 m run
15 Overhead Squats 95#m 65#w
5 Med. Ball Squat Throws
Post time to comments.
Sometimes a Minute seems forever, By having the mindset that you have you will beat this WOD!
The partmer with the most reps per exercise is the count we will use.
3 rounds
Row
Partner tire Flip
Partner bar drill (or perform push press)
Wall Ball
1 min. rest
Post time and partner to comments.
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Feb 27, 2010
Pull-Up Seminar
Learn how to do a Pull-Up or imrove your performance
Announcements...
Strength...
Tuesday...
Closed...
team wod...
in and out...
3 wods for…
strength...
AMRAP...
Sat....
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