Wednesday, December 16, 2009 CrossFit DeWitt Strength
No time Component
Squat
Advanced 1-1-1-1 Beginner 5-5-5-5-5
You should warm up before getting to these low numbers. With rowing or running for example. Then move into externally loaded implements at a much lower load (45# for 10 reps). Build up to a weight that you can only handle for the required reps.
Press
Advanced 1-1-1-1 Beginners 5-5-5-5-5
Metcon
300 yrd agility drill
rest 1 min.
repeat 3 times
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Posted on 12/16 at 05:36 AM
Tuesday, December 15, 2009 The Name Game
Names are our cornerstone in building our community!
5 rounds for time
500 m Row
8 Squat cleans 135#m 95#w
4 Burpees
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Posted on 12/15 at 05:27 AM
Monday, December 14, 2009 This week will concentrate on Flexibility
3 Rounds for time
400 meter run
21 Burpees
12 box Hops
Post time to comments… yes you!
Posted on 12/14 at 05:21 AM
Sunday, December 13, 2009 As usual
As usual rest and recover.
Posted on 12/13 at 05:47 AM
Saturday, December 12, 2009 CrossFit Chicago
Groups of 3 only one person works at a time.
Angie 250
Pull-ups
Push-ups
Sit-ups.
Squats
Posted on 12/12 at 05:42 AM
Friday, December 11, 2009 Talk about Fat
FAT Fran
18-12-6
Thrusters m 135 w 95
Pull-ups
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Posted on 12/11 at 05:38 AM
Thursday, December 10, 2009 Hero
Tyler
Five rounds:
7 Muscle-ups or 21 Pull-ups and 21 Dips
21 reps 95 pound Sumo-deadlift high-pull
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Posted on 12/10 at 05:33 AM
Wednesday, December 09, 2009 Another Girl
Nicole
AMRAP 20 min.
Run 400 meters
Max rep Pull-ups
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Posted on 12/09 at 05:30 AM
Tuesday, December 08, 2009 Team WOD
If you are doing this alone cut reps in half
For time with groups of 2
30 Deadlift m225 w135
40 Handstand Push-ups or a scaled version
400 m Run with Med. ball m20 w14
30 Tire Flips / burpees (flip the tire and drop for 1 burpee)
20 Box Hops on tire
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Posted on 12/08 at 05:20 AM
Monday, December 07, 2009 The Girls
Helen
3 rounds for time
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
Posted on 12/07 at 05:13 AM
Sunday, December 06, 2009 Rest and repair
Your day to do with as you wish. Dial in your zone or work on flexibility.
Posted on 12/06 at 05:52 AM
Saturday, December 05, 2009 Fort Hood Fund raiser
This WOD is a benefit to raise money for one of our affiliate brothers Lumberjack CrossFit They lost four of our soldiers at Fort Hood. Fund raiser
WE RAISED (JM TRAINING AND CROSSFIT DEWITT) $250 FROM THE OUR ATHLETES. OUR THOUGHTS AND PRAYERS ARE WITH THE FAMILIES.
Lumberjack 20
20 Deadlifts (275lbs) /Run 400m
20 KB swings (2pood) /Run 400m
20 Overhead Squats (115lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24”) /Run 400m
20 DB Squat Cleans (45lbs each) /Run 400m
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Posted on 12/05 at 05:05 AM
Friday, December 04, 2009 Tabata
Don’t forget about our fundraiser for the families of the Fort Hood tragedy. We are hosting a WOD on Sat. at 8 am make sure to bring your A game and some cash!!!!!!! See you there.
This guy (Tabata) really needed a puppy.
Tabata intervals
Tire Flip
KB Swing m76 w30
Push-Press m75 w45
Row
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You will perform either the overhead Squat or Snatch with the concentration on form.
After that the metcon will be: and no I’m not as nice as you see in the video! You get your own Med. Ball, Your welcome!
3 rounds of
400 m run with med. ball ( 2 laps )
400 m row
Jan 02, 2012 Hammerhead WNYCrossFit Challenge Series
The Hammerhead Fitness WNY CrossFit Challenge Series is an opportunity for athletes in Western NY to get together and compete - CrossFit style
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