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This is the real deal for someone looking to advance there conditioning. The workouts are intense and I have…
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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
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?
20 Min. cap
3 Rounds for time.
500m Row
25 Box Hops
400 m Run or 21 Laps in gym
25 Pull-ups
25 KB Swings 1.5 pood
Post time to comments.
Spencer and Mike Pulling for the WOD to end.
ALT/TN/MS sectional. Event 4 Men
As many rounds as possible in 15 minutes of:
5 Handstand Push-ups
95 pound Squat snatch, 7 reps
20” Box jumps, 10 reps
Post rounds to comments.
Tex working hard as usual.
Groups of 2. Only one person performs at a time.
3-5 rounds for time coach will pick groups and rounds for teams.
10 Squat cleans m135# w95#
20 Toes to Bar
30 SDHP m85# w55#
40 AB MAtt Sit-ups
Post comments to complaint department.
Everybody likes team WODs until they have to start.3,2,1 GO!
Crossfit WODs are designed to increase the intensity and decrease the duration in your conditioning program. In that essence we have a quickie in store.
Grace
30 Reps for time.
Clean and Jerk 135 lbs
Judy, Liz and Kevin earning results.
Jackie
For time
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
Post pr’s to comments.
Tex, Adam, Eric, Dan, Judy and Janice (and she didn’t hit her chin on this one).
Strength
Back squat with bands 4 x 4 or 8 x 1 coach will decide your level.
RDL 4 x 4
Weighted sit-ups 4 x 25
Post PR’s to comments.
Sean and Andrea developing tenacity. This doesn’t just come you have to earn it and grow it over time. See you in the gym.
You guessed it 100.
Angie
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post PR’s to comments…
Liz don’t need no stinking band!
Perform each exercise as fast as possible. Rest the remainder of the min. Continue on for 30 min.. If you don’t finish you 3 exercises in the min. time frame your WOD is done.
Each min. on the min. for 30 min.
5 Burpees
10 KB Swings 1.5 pood
15 Cleans m85 w65
Sue had a great suggestion and we are fallowing through with it. Sue suggested that CrossFit Dewitt hold a Kipping pull-up seminar to teach and or refine those who are interested in improving there Pull-up. This will happen this sat. fallowing our class at 8 am.
Post rounds completed to comments.
Sue, Andrea and Mike getting at it….. Keep it up.
“Lynne”
5 rounds for max reps. There is NO time component to this WOD
Bodyweight bench press (e.g., same amount on bar as you weigh)
pullups
Post total reps to comments.
Improvements come over time. This isn’t something you can expect to happen without pressing the envelop. This isn’t something that is easy. This is something that all great athletes have had to deal with. Whether you’re a mom or college level CrossFitter you have to develop tenacity. You have to train to distance yourself from the comfortable and live in the uncomfortable. This is where change happens and where we put our athletes everyday.
Joe wasn’t the same without Tex but Dom tried to fill in and everybody worked hard. Good comments.
3 rounds for time
500m row
30 Burpees
10 push Press m135 w85
Post time to comments
Perform each exercise for 20 sec. work and 10 sec. rest. Stay on one exercise until you have completed 8 rounds
Pull-up
Weighted Lunge
Ring Dips
Overhead Squat m45 w35
Post gripes to comments.
CrossFit DeWitt has sold out our first Sprint Mechanics Seminar. This will lead to many more and also be progressive. We look forward to working with all of the Adult Athletes.
Press 3 x 5 or 5 x 1 Coach will decide.
Weighted dips or Floor Press 4 x 4
Metcon:
2 rounds
2 min. bike
50 AbMatt sit ups
25 Power Snatches with bar- if you put the bar down to rest you have to do 5 burpees
Post max load on squat to comments.
To create a community you need many things to occur on a regular basis. The first being accountability and an understanding of the rules. Today we measure Body Fat %. Let’s see how the community is doing!
Team WOD
Same rules as always, only one person touches the bar at a time.
5 Rounds for time.
5 Tire Flips
10 Squat cleans m155 w115
15 KB swings 2 Pood
500m Row
Post team and time to comments.
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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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