Monthly Archives: July 2015

WOD – 112.7 –

Skill/Strength Weighted Plank PreGame Fun Weighted Prone Plank (with a twist) Weighted Side Plank (with a twist) WOD For time 3 Rounds 20 Alternating DB Reverse Lunges (45/30) 20 DB Push Press (45/30) immediately followed by 1 Mile Run immediately followed by 3 Rounds 20 Burpees to a 10 lbs. plate 20 Alternating DB Reverse […]

“Hats on for Mike”

“Michael Kriesel, 22, of Manlius, New York died in a car accident on January 6, 2013 while heading back to college. Mike was someone who adored his family and friends and lived his life to the fullest. Mike joined CrossFit Dewitt begrudgingly. Mike was never one to back down from any activity or challenge, but […]

WOD – 112.8 + Dirty WOD 1.6 –

Skill/Strength Front Rack Mobility Many CFS members were struggling with a proper catch position on the power clean yesterday due to front rack mobility limitations.  Today we start with front rack mobility drills.  We will test our front rack positions before and after the mobility work. Drill 1 – Triceps mashing on barbell Drill 2 […]

WOD – 112.9 –

Skill/Strength Organize and Warm Up WOD 4 Stations – 1 min per Station – 30 sec transition – 4 Rounds Station 1 – AirBike – Arms Only – Feet on Pegs – 1 Cal = 10 Points Station 2 – KB Burden Carry (53/36) – 1 Length = 3 Points Station 3 – Rings Rows […]

WOD – 113.0 –

Skill/Strength Squat Snatch – 10 min For most of us, this is going to be drilling with a light to moderate load.  Some CFS athletes who have regularly attended Barbell Club or worked with a coach will be able to build to a heavy single because their form is solid.  If your form is still […]

WOD – 113.1 –

Skill/Strength Warm Up and Get Ready For Fun WOD Part A On Minute Zero 3 Rounds for Time 10 Hang Power Cleans (135/95) Rx+ (155/105) 15 Box Jumps (24/20) 20 Air Squats   Part B On Minute 15 1 Round for Time 25 Shoulder to Overhead (135/95) Rx+(155/105) 75 Wall Ball (20/15) 100 KB Swings […]

WOD – 113.2 –

Skill/Strength KB Mash on Quad Low Back Mash on Barbell on Rig 10 min Mash WOD 20 min AMRAP 6 Pull-Ups 12 Alternating DB Reverse Lunges (35/20) DBs held at shoulders 6 Toes to Bar 6 DB Renegade Rows (35/20)   Scores from Tuesday…Fun Times

WOD – 113.3 –

Skill/Strength Warm up quick for this one WOD Mystery WOD Hints -We have never done this WOD at CFS -It is interval based with long rest periods -If you eat poorly prior to this workout…you might be in trouble   Scores from Wednesday

WOD – 113.4 –

Skill/Strength Back Squat – Build to a heavy set of 5 in 12 minutes WOD 5 Rounds for time 15 Thrusters (95/65) 500 meter Run   Scores from Thursday…Fit J 123 Cals….

WOD – 113.5 + Dirty WOD 1.7 –

Skill/Strength Power Snatch – Work to a heavy single WOD  “Isabel” – 5 min rest – “Grace” 30 Power Snatch (135/95) – For Time 5 min rest 30 Power Clean and Jerk (135/95) – For Time   Add your times together to get a final score for the day.   Dirty WOD 1.7 In Team […]