Monday, August 31, 2009 Another Hero

Randy

Snatch   m75#  w55#

Sunday, August 30, 2009 REST

THIS IS YOU’RE DAY.

Saturday, August 29, 2009 GOOD MORNING CROSSFIT DEWITT

IF THIS DOESN’T WAKE UP YOU NEED TO DO IT AGAIN.
3 ROUNDS FOR MAX REPS

2 MIN. SPRINT
2 MIN.REST
2 MIN. PUSH PRESS M65# W35#
2 MIN. REST
2 MIN. BURPEES
2 MIN. REST

Friday, August 28, 2009 iN AnD oUT

ROW 5,000 M (NOT 500 M) FOR TIME

Thursday, August 27, 2009 Enough Resting

5 rounds for time

20 OH LUNGE m95# w 65#
25 Knees to Elbows
30 KB SWINGS M45#  W 30#

Wednesday, August 26, 2009 Swim or Bike

On you’re day off Bike or Swim your you now what off. With our Sept 5th Tri. coming up you should be working at a relatively good pace for race distance’s.

Tuesday, August 25, 2009 Remembering a hero

Murph

for time ( break up the exercises as needed but do 1 mile run in the begining and the end)
1 Mile run
100 pull-ups
200 push ups
300 squats
1 mile run

Monday, August 24, 2009 Starting the week easy

AMRAP IN 20 Min.

5 Box Jumps 20’ box (not hops. hips don’t have to get over box)
10 Kettle Jacks m45# w35#
15 sit-ups

Hint Video

Sunday, August 23, 2009 Your day

Swim,Bike or Run. The distance is determined by how well you want to sleep tonight!

Saturday, August 22, 2009 Another day of Functional exercises

4 rounds for time

400 M Run
25 kettle jacks m45#  w35#
400 M Row
15 Burpees

Friday, August 21, 2009 Freaky Friday

21-15-9
for time
Distance between each exercise is 40 yrds. ( run to it)
Burpee
KB Swing m55# w35#
Box Hop 20”

Thursday, August 20, 2009 The Chief is always looking out for you.

The Chief
complete as many rounds as possible in 3 min.
3 Power Cleans m135#  w 85#
6 Push-ups
9 Squats

Rest 1 min. and repeat for 5 rounds

Wednesday, August 19, 2009 Swim

Triathlon is coming up you should be swimming!

Tuesday, August 18, 2009 Keep moving

21-15-9
for time

DB Clean -Thruster- Burpee   m30# w20#
Pull-ups

Monday, August 17, 2009 Vacation week

We are on vacation this week and will only have CrossFit Dewitt class on Tues. and Thurs @ 7pm. and Sat. at 8am.
I will try to make the WOD’s as home friendly as possible.

3 Rounds for time
100 jump ropes
25 Wall Ball 20# m 16# w