Thursday, July 29, 2010 Burpees and wall ball

5 rounds for time
15 min. cap
25 wall ball
25 Burpees

Wednesday, July 28, 2010 Strength and a Ruow “no Spelling error”

Strength:
Deadlift
RDL
Hypers

Metcon:
Ruow= Run and Row
4 rounds
200m run
250m row

Tuesday, July 27, 2010 Run and Kettlebell

For those of you who haven’t tried CrossFit, WHAT THE HELL ARE YOU WAITING FOR? How long do you spend in the gym? What has actually changed in your conditioning level? How’s that working out for you? Come try a free class, this Sat. at 8 am.

400m run
30 KB swings
30 Pull-ups

Monday, July 26, 2010 10 Deadlifts and 10 Double Unders

every minute on the minute for 15 min. max.
If you can’t make the minute mark your last round is your score.

10 Deadlift 225# 135#
10 Double unders or 35 single unders

Saturday, July 24, 2010 AM WOD

This is what it sounds like when work is done at a high intensity.
5 rounds for time
20 Burpees
10 Toes to bar
5 Muscle ups or progressions

Friday, July 23, 2010 Quicky

Get in and out.

Your choice for time
2500m row
100 Push Press 45#  35#
or
6 laps
50 tire flips

Thursday, July 22, 2010 Thank You for your service

As a memember of the Military, and as someone who is training to be one of America’s elite warriors, it is important I stick to a workout regiment that will get me where I need to be. Crossfit Dewitt is where I train when I am back home. Crossfit Dewitt is the most military friendly gym I have ever been to, and that’s including the gyms on base! The trainers at Crossfit Dewitt are some of the most knowledgeable trainers I have come across. I served eight years in the United States Marine Corps and am currently going through training for an elite unit in the Army. Crossfit provides me with the physical fitness base I need to be the best tactical athlete I can be. If you are looking to step your level of physical fitness up a couple notches, I highly recommend Crossfit Dewitt!!

WOD 2
AMRAP 4 min
60 yrd sprint (one person has to carry med. ball)
30 Med. ball pass back and forth. 15 yrds apart

Wednesday, July 21, 2010 Strength

Strength:
Axle bar Bench press
Tire Press
Invention Skull crushers

Metcon:
2 rounds
500m row
600m run (3 laps on the feild)

Tuesday, July 20, 2010 Cindy

Check the board. What was your last time? Make a new one!

“Cindy”
As many rounds in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats

Tex playing for the Syracuse Shock.

Monday, July 19, 2010 The Games are over.

Austin performed amazingly. He placed 6th overall which is unreal. Keep in mind he was competing against the biggest names in CrossFit. Mikko only beat him by 10 point’s. That’s nothing. We can’t wait until he gets home and we hear all about it. Great job Austin.

WOD:
3 rounds for time
Sled Push 30 yrds with weight (15 out and 15 back)
20 hang power cleans 115# 85#
15 lateral tuck jumps over bar

Saturday, July 17, 2010 The Games are on

Austin will be competing today in the CrossFit Games. Watch it online or contact Sports Center 481 (701-1111) and see what time they will be showing it on the big screen. Post comments on our Face-book page.
Austin will be competing in the third heat. Come to Sports Center 481 and watch it on the big screen!!!!!!

Team WOD:
groups of 2 one person works at a time until burpees then 2 can work.
1200m row
50 SDHP 95# 65#
25 thrusters
50 double unders or 200 singles
25 thrusters
50 double unders or 200 singles
75 Burpees (2 people at a time if game it that way)

Friday, July 16, 2010 Jamie Sutor

I apologize for changing the focus of today. I don’t every make this site about me but I have to share this with you. I will be laying to rest our friend Jamie Sutor today. A very sad day. I feel selfish in saying I wish he could have had longer with us but he had a different path to walk. I will deeply miss him. He was a warrior of life.

WOD:
Horizontally challenged FRAN
21-15-9
Thrusters 135# 95#
Pull-ups

Thursday, July 15, 2010 1 Night and a wake up

CrossFit is 90% mental and 10% physical. Are the WOD challenging? Yes! But once you physically learn the movements you will be challenged physically and mentally. Not only will you develop great physical prowess but a depth of tenacity that can’t be quited. Train hard.

WOD:
3 rounds for time
30 KB swings
30 Pull-ups
30 Box Hops

Wednesday, July 14, 2010 2 Nights and a wake up

Skill:
Handstand Push-up

Metcon:
1 mile run for time

Tuesday, July 13, 2010 Stop and read this!

I apologize if this seems like a ramble but I lost a great friend yesterday. Jamie Sutor was done helping us yesterday and is now looking over us. Jamie has the biggest heart like no other. There is a saying that ” a man is judged buy how he treats little men in both stature and status”. Jamie is a big man. He didn’t care how much money you had or how connected you were, he treated everyone the same. Everyone knew him as being a physically strong guy, but only some knew he had the mental fortitude of an army. Jamie started me in the gym business 10 yrs ago, from taking me to conferences, to giving me the contracts he spent thousands on. This is without a flinch, he just said, “Here you’re going to need this and this and that, call me if you need anything else. I just can’t say enough about him. I will truly miss you, “pisan”!

WOD 2
row 500m
Sprint 200m