Month: December 2019

WOD for 1.1.20 We are CLOSED for the New Year. If you need to do something at home this is a fun short one I like Every :90 for 21 Minutes (14 Total Rounds) 7 Burpees 10 Air Squats 14 Sit-Ups CrossFit Decatur will be open on NEW YEARS DAY (Wednesday January 1st) from 10am …

CrossFit WOD, January 1, 2020 Read More »

WOD for NYE 2019 We only have AM Classes Today CrossFit Decatur will be open on NEW YEARS DAY (Wednesday January 1st) from 10am – NOON for Open Gym. There will be no formal classes. Metcon (AMRAP – Reps) "2020" AMRAP x 20 Minutes 20 Power Cleans (95/65 lbs) 20 Burpees 20 Front Squats (95/65 …

CrossFit WOD, December 31, 2019 Read More »

WOD for 12.30.19 Workout Of The Day Overhead Squat (10 Minutes to Find 5RM) Metcon (Time) 3 Rounds For Time 65 Double Unders 400m Run 10 Hang Power Snatch (135/85 lbs)

WOD for 12.28.19 Workout Of The Day Metcon (Time) "1/2 Murph In A Boat While Wearing Skis" For Time 1000m Row 10 Rounds Of Cindy 1000m Ski 1 Round of Cindy= 5 Pull-Ups 10 Push-Ups 15 Air Squats This is the Coach Jim special. He is coaching today. Make sure to come in and tell …

CrossFit WOD, December 28, 2019 Read More »

WOD for 12.27.19 “The Judge” (AMRAP – Reps) 5 Rounds of: In 5 Minutes complete 400 Meter Row 21 Wall Ball Shots 20/14 12 Deadlifts 225/155 with remaining time AMRAP Burpee Box Jumps 24" *Rest 2 minutes after each round Score for Total Burpee Box Jumps

WOD for 12.2.619 Reminder: Today we only have classes at 8:30, 9:30 & 10:30 AM Metcon (Time) Blackjack Of KB Swings (53/35 lbs) Push-Ups –20 Minute Cap– A blackjack is 21 reps of 2 movements. So today you are doing 20 KB Swings and one push-up. Then 19 KB Swings and 2 Push-Ups…etc

CHRISTMAS WOD Hi, We are CLOSED today. Enjoy the holiday with your family. If you are a psycho and need a workout this is a good one: Run for 30 Minutes, every 5 minutes stop and do 20 Burpees.

WOD for 12.24.19 We only have AM Classes today. Please be don’t show up at 4, 5 or 6 PM. Metcon (Time) For Time: 50-40-30-20-10 Cal Bike Abmat Sit-Ups Double Unders

WOD for 12.23.19 Merry Christmas Ya Filthy Animals (Time) Merry Christmas Ya Filthy Animals (workout performed like the 12 days of Christmas song) For Time (35:00 Cap) 1 Shoulder to Overhead (155/105 lbs) 2 Front Squats (155/105 lbs) 3 Hang Cleans (155/105 lbs) 4 Deadlifts (155/105 lbs) 5 Handstand Push-Ups OR Dips (skull matt) 6 …

CrossFit WOD, December 23, 2019 Read More »

12/21/2019 Metcon (Time) Christmas has come yearly and Santa has been good to you… He is giving you everything you want for Christmas! Coach Phil and the Following gifts: For Time: 5 Rounds of: 5 ManMakers 55/35 500M Row You Are Welcome!!