WOD

CrossFit WOD

October 27, 2021

20211027 Back Squat (Establish a 5-RM for today) Metcon (Time) 3 RFT 20/16 Calorie Echo Bike 20 Double Dumbbell Front Rack Lunge L1: 50/35 L2:

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October 26, 2021

20211026 Overhead Squat (4 X 5 @ 75%) Metcon (Time) 21/7 – 15/5 – 9/3 Deadlift Box Around-The-World L1: 225/145 L2: 185/125 L3: 155/105 TARGET

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October 25, 2021

102521 Strength Push Jerk (Build to a 5RM) Metcon Metcon (Time) For time: 20 Burpee Box Jump Overs (24"/20") 25/20 Calorie Row 30 Snatch (95/65)

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October 23, 2021

10.23.21 Metcon (AMRAP – Reps) 8 minute AMRAP 4-8-12-16-20… Bike Calories Burpee Box Jump Over (24/20) -rest 2 minutes- 6 minute AMRAP 4-8-12-16-20… Calorie Row

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October 22, 2021

10.22.21 Hang Power Clean (5×3 @ 80%) Metcon (Time) For Time 15 Back Rack Walking Lunge (115/80) 20 Back Squats (115/80) 3 Box around the

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October 21, 2021

102121 Metcon Metcon (Time) "Miracle Mile" (since we didn’t do this last week) 400m Plate Run (45/25#) 400m Double DB Farmers Carry 400m Single DB

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October 20, 2021

102121 Strength Front Squat (5 x 5 @ 75%) Conditioning Metcon (Time) 2 sets 25 Wall Balls 20/16 Calorie Echo Bike 15 Dumbbell Snatches -Rest

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October 19, 2021

101921 Strength Hang Power Snatch (5 x 2 @ 85%) Conditioning Metcon (Time) 40-30-20-10 Cal Row Hand Release Push-Up Notes TARGET SCORE Target Time: 6-7

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October 18, 2021

101821 Metcon Metcon (AMRAP – Rounds and Reps) 20-minute AMRAP 8 Dumbbell Thrusters 12 Toes To Bar 48 Double Unders or 120 singles L1 =

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Articles

2019 CrossFit Decatur Open

It’s almost time for the CrossFit Open. This year we are doing things different. Here is how we are rolling: Instead of doing the workouts

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Podcast

Maintaining The Stimulus

The podcast is BACK! This week I flew solo to talk about one of the most important pieces of getting fitter via CrossFit: maintaining the

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Wendy McMahon

Coach

Certifications:

Wendy has her CrossFit Level 1 Trainer. In the last year she has co-coached the BYC class which is for women 65+. She is the co-owner of Fun Fit Decatur Kids and has worked as a Teaching Assistant for 10 years. She is an active volunteer in the community having served on the Board of Directors for Druid Hills Youth Sports and taught a fitness related class at The Boyce L. Ansley School.

Mary Grafton

Coach, Crossfit Level 1 Trainer (CF-L1)

Certifications:

Mary has her CrossFit Level 1 Trainer and has done crossfit for 9 years. She has co-coached the Women’s 65 + BYC class for the last year. She is the co-owner of Fun Fit Decatur Kids, an afterschool enrichment exercise program for young children. She is an active volunteer in the community having taught a fitness related class at The Boyce L. Ansley School. Mary also started the non profit readingroomatl.org which provides home libraries for underprivileged children in the Atlanta area.

Aleigh Moore

Coach

Certifications:

Amy

Coach, Doctorate in Philosophy

Certified and Trained in:

Phil Stringer

Coach

Certifications:

Johnny Bouchard

Coach

Certifications:

Eric Willis

Owner, Coach

Certifications: