Monday, August 16, 2010 Fran
Building a community! Post WOD.
Let’s see were everyone is!
Fran
21-15-9
for time
Thrusters 95# 65#
Pull-ups
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I live in NYC and I was in Syracuse for a couple of days and had the
pleasure…
Read....
Building a community! Post WOD.
Let’s see were everyone is!
Fran
21-15-9
for time
Thrusters 95# 65#
Pull-ups
On a special day. How’s that Gio?
4 rounds for time
1200m row
90 AB Mat sit ups
60 Burpees
30 Squat Snatchs 65# 35#
15 Burpees
Allison gettin a muscle up. Thhis girl works so hard to get the MU you would think she had money on it. Keep it up Allison.
Skill:
Doulbe unders
WOD:
6 x 400m sprint with 1 min. rest
WOD 1
AMRAP 5 Min.
Max KB Swings 1.5 pood and Max Push Press 115# 75#
1 min. rest
WOD 2
AMRAP 5 min.
Max Pull-ups and Max Toes to Bar
1 min. rest
WOD 3
AMRAP 5 min.
Max Squats and Max Box hops
Skill:
Muscle ups progressions
Strength:
Press
JM Press
Weighted Dips
Metcon:
150 Double unders for time
Skill:
Snatch
AMRAP 15 min.
Choose any exercise
5 Push Press 135# 105#
8 SDHP
5 Jerk
Choose any exercise
50 AB Mat sit-ups
15 Burpees
20 GHSU
Choose any exercise
Row 25 cal.
25 Pull-ups
25 KB Swings
5 rounds for time
20 KB Swings
10 Handstand Push-ups
5 Double Unders
Only one person works at a time
1500m row
100 pull-ups
75 Burpees
50 Toes to bar
25 Squat Cleans 45#
15 Overhead squats
10 Push Press
5 Handstand push-ups
5 rounds for time
400m run
15 Overhead squats 95#
A CrossFit WOD!
For the length of the feild. 60 Yrds you can only flip the tire 4 times and then have to do Cleans.
Tire Flip Sub with SDHP 40 reps
Hang Power Cleans 135# 85#
Skill:
L sits
Strength:
Back squat
RDL
Box Hops “Low box”
Metcon:
1000m Row for time
Coach Austin and Coach Joe working with crossFit Kids DeWitt.
Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Gabe and Abi visiting from Florida, Welcome any time!
Skill:
Snatch
25-15-10
Deadlift 225# 135#
Muscle up or progressions
Teams of 2. One person works at a time
WOD 1
8 Min. Amrap
20 Tire Flip
15 Power Snatch (don’t ask if this is from the ground) 135# 95#
10 Push Press
2 min. rest
3 rounds for time
1000m row
30 handstand Push ups
30 Ring Dips
In and Out, I promise!
4 rounds for time
5 Hang Clean 155# 105#
10 Box Hops
200m sprint
Austin (one of our family member’s) had his last coaching class at CrossFit DeWitt last night.I can’t begin to tell you how great it was having him on our staff. It was our honor being part of his world. Finishing 6th in the Crossfit Games was a huge accomplishment and it gave a glimpse to the CrossFit community how lucky we were to have him represent CrossFit DeWitt. Austin will be moving to Albany were he will pursue his masters degree. Thank you for being part of the CrossFit DeWitt family. Good luck on your college carrier and conquering CrossFit WODS.
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Feb 27, 2010
Pull-Up Seminar
Learn how to do a Pull-Up or imrove your performance
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In and Out...
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