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:
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
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)
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
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
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
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
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
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 =
Articles
5 Cues For Improving Your Running
If you’re not a member of the private CFD Facebook Group make sure you request to join it. Coach Amy is going to be posting more in
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
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
CrossFit Decatur December Run or Row Challenge
The holiday season is here! If you are like me than you already maybe feeling a little more jiggly than normal after just a few
CrossFit Decatur December Run or Row Challenge
The holiday season is here! If you are like me than you already maybe feeling a little more jiggly than normal after just a few
Your Brain Is Being Tricked! Why You Can’t Stop Overeating
You know the feeling: You just wanted one bite of that birthday cake someone brought in the office and all of the sudden you’v eaten
Just The Tip E3: Toes To Bar Technique For Speed vs. Volume
On Episode 3 of the Just The Tip coach Johnny talks about 2 different ways to do Toes To Bar and in what situation you
Just The Tip E1: How To Grip A Pull-Up Bar
On the first ever episode of “Just the Tip” Coach Johnny talks about how to grip a pull-up bar and why drinking beer is great
The Mental Game & Improving Performance
Greg Glassman, the founder of CrossFit, has famously said “the greatest adaptation to CrossFit takes place between the ears” and as a coach and an
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
Episode 5 | Happiness Found with John Wallis
On the 5th episode of Beyond The WODcast Coach Johnny catches up with the king of overhead mobility, John Wallis, to learn how easy it
Episode 4 | Sara & Lee
On Episode 4 of Beyond the WODcast Coach Johnny sits down with 2 doctors (one a PhD and one an MD) to talk about their
Episode 3 | Amy Wang
The 3rd edition of the Beyond WODcast Podcast is a special one of sorts. It’s the last time many of you will get to hear
Episode 2 | Seth & Chantelle
On Episode 2 Coach Johnny catches up with Seth & Chantelle to talk about why wearing shirts during workouts is dumb, having a million kids
Episode 1 | Brenda & Sandra
On Episode 1 of the CrossFit Decatur Beyond, The WODcast Eric and I sit down with CrossFit Decatur’s longest lasting member Brenda and one of
