WOD
CrossFit WOD
January 19, 2021
WOD for 01.19.21 Workout Of The Day Metcon (Time) 7 Rounds for Time 10 Snatches @ 75/55# 30 Double Unders
January 18, 2021
WOD for 01.18.21 Workout Of The Day Metcon (Time) 5 Rounds For Time 5 Bar Muscle-Ups or Burpee Chest to Bar Pull-Ups 20/15 Calorie Row
January 15, 2021
WOD for 01.15.21 Workout Of The Day Part A Metcon (Time) For Time 10 to 1 Overhead Squat @ 95/65# —> from the floor, no
January 14, 2021
WOD for 01.14.21 Workout Of The Day Metcon (AMRAP – Reps) EMOM x 16 (4 Rounds) 1: Max Deadlifts @ 315/205# or 75% of 1RM
January 13, 2021
WOD for 01.13.21 Workout Of The Day Part A Box Squat (5×5) BOX Squat 5 x 5 with :03 eccentric @ 75% of 1RM Part
January 12, 2021
WOD for 01.12.21 Workout Of The Day Metcon (AMRAP – Reps) "13.4" AMRAP x 7 3 Clean & Jerks (135/95#) 3 Toes To Bar 6
January 11, 2021
WOD for 01.11.21 Workout Of The Day Metcon (AMRAP – Reps) Monday – Light Your Hair On Fire For 13 Minutes AMRAP x 13 150
January 9, 2021
1.9.20 Metcon (Time) 4 Rounds 400m Run 30 Box Jump Overs @ 24/20" 30 Push-Up Notes: target time is 16 – 20 minutes. No worm
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
