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

Fran

2010-03-19T08:36:19+00:00
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Since it’s Friday we will be in and out but our main focus is on improvements and as Tex says “measurable growth”.

Isabel
30 reps for time

Snatch 135 pounds

3 min. rest
Then
2 x 200 m run with 1 min. rest between sets

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Janice earning every Rep! She doesn’t quit!

3 min. of Fun

2010-03-18T08:35:19+00:00
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CrossFit DeWitt would like you to know how much we appreciate you and the energy you bring to the community. Keep it up.

3 rounds for time
3 min. burpees
waiter walk 40 yrds 45#m 25#w
3 min. rest
3 min. Overhead Squats 95#m 65#w
50 Ab Matt Sit-ups
rest 3 min.

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Lisa with perfect form!

Strength

2010-03-17T08:36:06+00:00
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You are what you think about on a regular basis. Pay attention to your thoughts, are they what you want to happen?

Warm up is progressive. Round 1 is at a comfortable pace. each round increases in speed. Last round id for time.

Deadlift 3 x 5 or 8 sets and coach prescribes weight. Chains, Bands, Tires and anything else we can think of.
RDL 4x4 or sled walk with 20 paces.
Press 3 x 5 or 4 x 4
Dips 4 x max

Metcon:
Tabata Sprint

Post pr’s to comments.

Josh, Tex and Austin working on the new Pull-up station. Joe helped as well, he was probably getting a breather. Thanks for the help and admitting who did it.

Elizabeth

2010-03-16T08:30:44+00:00
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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
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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
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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
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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
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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
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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?