CrossFit Dewitt - Main

Announcements

2010-02-17T08:43:05+00:00

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CrossFit DeWitt is now offering CrossFit DeWitt Kids program. This is a national program and is the only one in the Syracuse area. This program is specifically designed to address the needs and enhance the development of young children. Click here to learn more. CrossFit Dewitt Kids

GGGRRRRRRR

2010-03-10T08:33:55+00:00
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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?

Constantly varied, Functional Exercises, Done at a High Intensity!

2010-03-09T08:37:37+00:00
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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.

Let’s try a sectional

2010-03-08T09:03:33+00:00
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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.

Team WOD then Pull-up seminar

2010-03-06T08:30:31+00:00
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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!

In and out

2010-03-05T08:30:33+00:00
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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.

I’m glad we have the rowers

2010-03-04T08:30:55+00:00
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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).

Working on strength

2010-03-03T08:30:52+00:00
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Strength

Back squat with bands 4 x 4 or 8 x 1 coach will decide your level.
RDL 4 x 4
Weighted sit-ups 4 x 25

Post PR’s to comments.

Sean and Andrea developing tenacity. This doesn’t just come you have to earn it and grow it over time. See you in the gym.

Pick a Number between 1 and 101!

2010-03-02T08:33:31+00:00
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You guessed it 100.

Angie

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post PR’s to comments…

Liz don’t need no stinking band!

Chelsea’s UGLY Cousin

2010-03-01T08:36:25+00:00
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Perform each exercise as fast as possible. Rest the remainder of the min. Continue on for 30 min.. If you don’t finish you 3 exercises in the min. time frame your WOD is done.

Each min. on the min. for 30 min.

5 Burpees
10 KB Swings 1.5 pood
15 Cleans m85 w65

Sue had a great suggestion and we are fallowing through with it. Sue suggested that CrossFit Dewitt hold a Kipping pull-up seminar to teach and or refine those who are interested in improving there Pull-up. This will happen this sat. fallowing our class at 8 am.

Post rounds completed to comments.

Sue, Andrea and Mike getting at it….. Keep it up.