BTT WOD

3 X 200 Meter Run

50 Hang Cleans 135/95

50 Med Ball Sit Ups 20/14

5 Over The Bar Burpee Each Break

For Time.

Warm Up - Standard

400 Meter Run

10 Back Squats 225/155

For Time.

6 Bench Press 225/155

12 Atomics 20/14

10 Med Ball Lunges

For Time.

Warm Up - Mike’s

For Time.

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

20 Back Squats 225/155

30 GHD Sit Ups

40 Calorie Row

SDHP 2/1.5 Pood

Push Ups

2 Med Ball Laps Every Round

For Time.

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

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

Calorie Row

Weighted Sit Ups 50/35

For Time.

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

3 X 100 Sprint

30 Hang Clean & Jerk 135/95

30 GHD Sit Ups

30 Calorie Row

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

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

100 Meter Sprint

10 Front Squats 135/95

10 Toes To Bar

for Time.

Warm Up - Dynamics

12 Reps For Each Exercise

SDHP  115/75

Atomics

Lateral Bar Hops 

For Time.