CrossFit Dewitt - Main

Announcements

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

{summary}

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

Elizabeth

2010-03-16T08:30:44+00:00
{summary}
I (you) are going to focus on enhancing your life by changing how I (you) look at it. I focus on what I (you) can change and change it. I Let the small things roll of my back. What’s really important?

OK let’s get to it. Each person will stagger start every 2 min.

Elizabeth
For time
21-15-9
Clean 135 lbs
Ring Dips

Then

1,000 m row for time.

Post time to comments.

Angie

2010-03-15T08:55:27+00:00
{summary}
We are going to do some board WOD to chart progress. You should all PR. Stay in the Zone you scale loving freaks.
Some time the deference between last WOD time and now is your attitude towards the WOD itself. We expect you to excel.

For time
Complete all reps on each exercise before moveing on.
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Something from Down Under

2010-03-13T08:41:47+00:00
{summary}
This came from Queensland Australia sectional.

10 mins max reps, consisting of the following stations:
4 minutes - Thruster 50/35kg
3 minutes - KB Swing 24/16kg
2 minutes - Muscle-ups
1 minute - Burpees

Post time to comments.

Dom, Jeff (CrossFit SoCal ) and Tex. Notice the green shirt for St. Patrick’s day

Joe running with a little weight.

You knwo what happens on Fridays!

2010-03-12T08:33:23+00:00
{summary}
Quick WODs.

3-5 rounds for time
21 Deadlift m135 w95
1 Power Clean and walk with bar 40 yrds

Post time and comments to comments.

Austin is in the Zone, working his way to the 2010 Games. We all have faith in him.

Team WOD

2010-03-11T08:35:26+00:00
{summary}
Team WOD. Same rules as always. One person works at a time.

5 rounds for time
Power Clean and Press a total weight of 1,080lbs m 680lbs w
1000 m Row
10 Turkish Get Ups with Small KB

Post team and time to comments.

GGGRRRRRRR

2010-03-10T08:33:55+00:00
{summary}
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
{summary}
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
{summary}
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
{summary}
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!