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Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/15/16

  Intermediate Strength: Push press 3 x 5 Add 20% to push press weight, then: Push jerk  – 3 x 5 Muscular Endurance Kettlebell pyramid – 4/5/6/7/6/5/4   (reps) Squat clean / arm Snatch / arm Swing / arm Figure 8 / direction Around the world / direction *All exercises...
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9/14/16

  Intermediate Strength: Barbell row  – 4 x 10 *Pullups if not present on 9/13 * Muscular Endurance 5 Rounds: 12 Back squats (5# heavier than on 8/23) Complete squats in 2 sets 400 Meter run Mobility: Super couch stetch Bow stretch Cat Cow Beginner  Strength: Barbell...
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WOD 9/13/16

  Intermediate Strength:                                               4 x 8 Deadlift Muscular Endurance                         5 Rounds: 6 Pullups 10 Dips Metcon:                                                  3 Rounds for max reps 40 sec work / 20 sec rest: Jump Rope...
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WOD 9/12/6

Intermediate Strength:                                           5 x 2 Snatch Complex: 2 Snatch to bottom hold 2 Snatch balance 2 High hang snatch Muscular Endurance                      4 Rounds: *Buy in – 20 V-ups* 100 Meter farmer carry 20 Pushups 20...
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Lifting The Elephant

How do you lift an elephant ? One movement at a time! The average adult elephant weighs between 6000 and 13000 pounds. This game involves lifting that weight from ground to overhead. You can break it down into as many repetitions as needed, using as many movements as you like.  ...
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9/9/16

  Intermediate Strength:                                          5 x 6 Floor press * Pullups if not present on 9/8 * Muscular Endurance                    10 Min AMRAP 1 Turkish get up / side 1 Kettlebell windmill / side Metabolic conditioning:               70 Reps for...
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WOD 9/8/16

  Intermediate Strength:                                          6 x 3 Barbell lunge Muscular Endurance                     4 Rounds 8 Pullup 8 Renegade row Metabolic conditioning:               5 Rounds: 5 Wall walk 20 Russian KBS &...
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WOD 9/7/16

Intermediate Strength:                                          10 Min EMOM Clean Progression Min 1-7: 3 Squat cleans Min 8-10: 5 Clean pulls Metabolic conditioning:               4 Rounds for time 3 Rope climb 8 (1-arm) Thruster / arm 30 Squats 400 Meter zercher carry Beginner  ...
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WOD 9/6/16

  Intermediate Strength:                                          6 x 4 Strict barbell press Muscular endurance:                    21-15-9 Deadlift Bar over burpee *Focus on technique* Metabolic conditioning:               4 Rounds for time 10 Grasshoppers 15 Sit-ups 20 Med...
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Labor Day – At Home Workout

Set a timer and work for max reps during the time limit at each station. Record reps independently for each exercise. Complete all stations 2-3 times (rounds), aiming for a consistent score at each station.  Rest as needed between rounds. Lunges – 60 sec 30 sec rest Pushups – 60...
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