CrossFit Dewitt - Main http://www.crossfitdewitt.com/index.php/Main/index/ CrossFit Dewitt Workout en jmezzo@aol.com Copyright 2010 2010-09-02T08:53:44+00:00 Announcements http://www.crossfitdewitt.com/index.php/Main/announcements/ {summary} Austin placed 6th place overall at the CrossFit Games. Phenomenal effort and it showed. Totally prepared for any situation. Great job. Austin performed this WOD at the Regionals and did it in 5:03, he was working on his rhythm. Then he did it today after being in the car for 3 hours and blows away his old time with a 3:40. As of this posting this is the best time for this WOD. Watch this Video!!!!!! http://media.crossfit.com/cf-video/CrossFit_AustinMalleolo_NE1.wmv   Tex   If you are interested in buying this GREAT meal management system type in   jmtraining   in the coupon code and receive 20% discount. NICE! Austin placed 6th place overall at the CrossFit Games. Phenomenal effort and it showed. Totally prepared for any situation. Great job.

Austin performed this WOD at the Regionals and did it in 5:03, he was working on his rhythm. Then he did it today after being in the car for 3 hours and blows away his old time with a 3:40. As of this posting this is the best time for this WOD.
image
Watch this Video!!!!!!
http://media.crossfit.com/cf-video/CrossFit_AustinMalleolo_NE1.wmv

 

Tex

 


If you are interested in buying this GREAT meal management system type in   jmtraining   in the coupon code and receive 20% discount. NICE!
6 Pack Bags

]]> 2010-02-17T08:43:34+00:00 3 wods for time http://www.crossfitdewitt.com/index.php/Main/3_wods_for_time/ {summary} Ya Joe wod 1 21-15-9 Ground to overhead 85#  65# Pull-ups wod 2 for time 25 toes to bar 25 burpees wod 3 Max. Squat snatchs in 4 min.  85# 65# Ya Joe
image


wod 1
21-15-9
Ground to overhead 85#  65#
Pull-ups

wod 2
for time
25 toes to bar
25 burpees

wod 3
Max. Squat snatchs in 4 min.  85# 65#

]]> 2010-09-02T08:53:44+00:00 strength http://www.crossfitdewitt.com/index.php/Main/strength17/ {summary} Joe on a work vacation! Nice! GRRR Skill: 10 min. of practicing the snatch strength: Press 3 x 5, 3 x 10, 5 x 3 JM Press Ring Dips metcon: 1.5 mile run Joe on a work vacation! Nice!
image

GRRR
Skill:
10 min. of practicing the snatch

strength:
Press 3 x 5, 3 x 10, 5 x 3
JM Press
Ring Dips

metcon:
1.5 mile run

]]> 2010-09-01T08:50:17+00:00 AMRAP http://www.crossfitdewitt.com/index.php/Main/amrap2/ {summary}AMRAP 10 min 300 yrd shuttle run 5 deadlifts 225#  135# 10 Tuck Jumps 2 min. rest AMRAP 10 Min. 10 box Hops 15 Push Ups 25 sit ups AMRAP 10 min
300 yrd shuttle run
5 deadlifts 225#  135#
10 Tuck Jumps
2 min. rest
AMRAP 10 Min.
10 box Hops
15 Push Ups
25 sit ups

]]> 2010-08-31T08:47:39+00:00 Sat. http://www.crossfitdewitt.com/index.php/Main/sat/ {summary}Team WOD 3 rounds for time 4 lap sprint 35 Squat cleans and press 95# 65# Team WOD

3 rounds for time
4 lap sprint
35 Squat cleans and press 95# 65#

]]> 2010-08-28T08:38:05+00:00 In and Out http://www.crossfitdewitt.com/index.php/Main/in_and_out3/ {summary} 3 rounds for time 30 push press 85# 65# 20 wall balls 250m row        image


3 rounds for time

30 push press 85# 65#
20 wall balls
250m row       

]]> 2010-08-27T08:38:14+00:00 Take it 10 yrds at a time http://www.crossfitdewitt.com/index.php/Main/take_it_10_yrds_at_a_time/ {summary} chipper 240 yrd waiter walk switch arms every 60yrds 120 yrd walking lunge weights at the catch position 60 yrd power skip for height with db’s 300 yrd sprint image


chipper
240 yrd waiter walk switch arms every 60yrds
120 yrd walking lunge weights at the catch position
60 yrd power skip for height with db’s
300 yrd sprint

]]> 2010-08-26T08:30:50+00:00 Strength http://www.crossfitdewitt.com/index.php/Main/strength16/ {summary}   Strength: Press JM Press Shoulder circuit Metcon: 3 x 500m row trying to pr every round  image


image 


Strength:
Press
JM Press
Shoulder circuit

Metcon:
3 x 500m row trying to pr every round 

]]> 2010-08-25T09:03:01+00:00 Thruster box hop and sdhp http://www.crossfitdewitt.com/index.php/Main/thruster_box_hop_and_sdhp/ {summary} 3 rounds 20 thrusters 85# 65# 40 box hops 50 SDHP        image

image


3 rounds

20 thrusters 85# 65#
40 box hops
50 SDHP       

]]> 2010-08-24T08:49:52+00:00 AMRAP http://www.crossfitdewitt.com/index.php/Main/amrap1/ {summary} 10 min. amrap 3 muscle ups 2 Overhead squats 135# 95# 1 lap run rest 2 min. 5 min. amrap 5 burpees 2 handstand push ups 1 lap run          image

image

10 min. amrap
3 muscle ups
2 Overhead squats 135# 95#
1 lap run
rest 2 min.
5 min. amrap
5 burpees
2 handstand push ups
1 lap run         

]]> 2010-08-23T08:38:28+00:00