BTT WOD

Since 2008

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5 Rounds

6 Bench Press 225/155

12 Atomics 20/14

10 Med Ball Lunges

For Time.

Warm Up - Mike’s

Strength - Bench Press 1-1-1

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50-40-30-20-10 Double-unders Sit-ups 35/25

For Time.

Warm Up - Dynamics

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Main Site.

21-15-9

Calorie row Thrusters 95/65

For Time.

Warm Up - 2 Rounds of: 2 Med Ball Laps, 10 Med Ball RDLs, 10 Atomics, 10 Med Ball Thrusters, 10 Ring Rows

Strength - Thrusters 1-1-1

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3 Rounds

20 Back Squats 225/155

30 GHD Sit Ups

40 Calorie Row

For Time.

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25-20-15-10

SDHP 2/1.5 Pood

Push Ups

2 Med Ball Laps Every Round

For Time.

Warm up - Med Ball Dynamics

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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 crossfit made him nervous. He was convinced, in the beginning, that he “sucked at everything”. Then it clicked. He learned the movements and challenged himself to improve…cheering on others in the process. He fell in love with crossfit. Mike was known at CrossFit Dewitt for always wearing his hat, usually his Miami Dolphins hat, during the wods. Even if it got in the way! So, for Mike, we celebrate him and his love of crossfit with a special wod…designed by his CrossFit Dewitt family…Hat’s a must!

“Hats on for Mike” 22 minute amrap (for his age) 1990m row then (for the year he was born) amrap: 7 power cleans (185/115) 17 pullups

Count Your Rounds/Reps.

warmup: Mike’s favorite Miami Dolphins player was the now former Dolphin Devone Bess, #15: 2x 15 walking lunges 15 GHR 15 dips 15 situps or Russian twists 15 OHS

If you do not go to CFD, if it’s possible, please post a group photo after the wod…hat’s on and thumbs up. Please email the photo to [email protected] with the name and location of your box and we will post it on CFDs FB page. THANK YOU!

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5 Rounds

10 Bench Press 165/110

25 Double Unders

15 Russian Twist 20/15

For Time.

Warm Up - 2 Rounds of: 10 Push Ups, 10 Scorpions, 10 Inch Worms, 10 Atomics, 10 Med Ball Lunges

Strength - Bench Press 2-1-1 OR Speed 3 X 3 Close/Wide/regulars Grip.

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25-20-15-10-5

Calorie Row

Weighted Sit Ups 50/35

For Time.

Warm Up - Dynamics

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9 Rounds

5 Dead Lifts 275/185

5 Burpee Box Hops 24/20

For Time.

Warm Up - 2 Rounds of: 10 RDLs, 30 Second Hang, 10 Press, 10 Atomics 20/14, Bear Crawl

Strength Dead Lift - 2-1-1

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3 Rounds

3 X 100 Sprint

30 Hang Clean & Jerk 135/95

30 GHD Sit Ups

30 Calorie Row

For Time.

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Diane

21-15-9

Deadlifts 225/155

Handstand Push Ups.

For Time.

Warm Up - 3 Laps, 10 RDLs, 10 Good Mornings, 10 Grasshoppers, 15 Jumping Jacks

Strength - Deadlifts 2-1-1

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5 Rounds

250/225 Meter Row

6 Bench Press 225/155

20 Russian Twist 20/14

For Time.

Warm Up - 2 Rounds of: 10 Push Ups, 10 Scorpions, 10 Inch Worms, 10 Atomics, 10 Med Ball Lunges

Strength - Bench Press 2-1-1 

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5 Rounds

100 Meter Sprint

10 Front Squats 135/95

10 Toes To Bar

for Time.

Warm Up - Dynamics

Strength - Front Squat 1-1-1

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5 Rounds’

12 Reps For Each Exercise

SDHP  115/75

Atomics

Lateral Bar Hops 

For Time.

Warm up - Standard

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15-12-9-6-3

Snatches 135/95

5 Burpee Box Hops 24/20

For Time.

Warm Up -

 2 Rounds of: 10 OH Lunges, 30 Second Hang, 10 GHD Sit Ups

Then Bergner’s Warm Up

Strength/Skill - Snatch 1-1-1

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3 Rounds

3 X 10 calorie Row

30 Cleans 165/115

30 Weighted Sit Ups 50/35

30 Dumbbell Snatches 50/35

For Time.

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 4 Rounds

250/225 Meter Row 8 Bench Press 225/155

For Time.

Warm Up - 2 Rounds of: 2 Laps, 10 Ring Rows, 10 OHS, 5 Up/Downs, 20 Sit Ups

Strength - Bench Press 2-1-1