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

Saturday, August 14, 2010 Team WOD

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             

Friday, August 13, 2010 Quicky

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

Thursday, August 12, 2010 Three for Thursdays

WOD 1
AMRAP 5 Min.
Max KB Swings 1.5 pood and Max Push Press 115# 75#

WOD 3
AMRAP 5 min.
Max Squats and Max Box hops         

Wednesday, August 11, 2010 Strength

Skill:
Muscle ups progressions

Metcon:
150 Double unders for time         

Tuesday, August 10, 2010 AMRAP 15 Min.

Skill:
Snatch

Choose any exercise
Row 25 cal.
25 Pull-ups
25 KB Swings 

Monday, August 09, 2010 KB and a few other things

5 rounds for time

20 KB Swings
10 Handstand Push-ups
5 Double Unders

Saturday, August 07, 2010 Team WOD

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

Friday, August 06, 2010 Nancy

5 rounds for time

400m run
15 Overhead squats 95#

Thursday, August 05, 2010 What do you get when you combine a Tire and Cleans?

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#

Wednesday, August 04, 2010 Strength

Skill:
L sits

Strength:
Back squat
RDL
Box Hops “Low box”

Metcon:
1000m Row for time

Tuesday, August 03, 2010 Angie

Coach Austin and Coach Joe working with crossFit Kids DeWitt.
 

Angie

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats 

Monday, August 02, 2010 Deadlift and Muscle ups

Gabe and Abi visiting from Florida, Welcome any time!

Skill:
Snatch

25-15-10
Deadlift 225# 135#
Muscle up or progressions

Saturday, July 31, 2010 Team WOD

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

Friday, July 30, 2010 Freaky Friday

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.