WOD

CrossFit WOD

May 20, 2022

05.20.22 Split Jerk (Split Jerk 5,5,5,5,5 Building to 70%) Metcon (Time) 5 Sets 10/8 Cal Echo Bike Sprint 3 Power Clean & Jerks @ 135/95#

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May 19, 2022

05.19.22 Metcon (Time) 3 Sets: In 5:00, complete: 400m Run 10 Double DB Box Steps-Ups (50/35#) to 24/20" Box with remaining time Max Double Unders

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May 18, 2022

05.18.22 Metcon Strength Accessory Day 3 Rounds 8 Aussie Rows with feet elevated if possile 10/side Bent Over DB Rows 12 French Press with DB

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May 17, 2022

05.17.22 Metcon (AMRAP – Rounds and Reps) Murph Prep 25 Min Partner AMRAP 5 Strict Pull-Up 10 Push-Up 15 Air Squat *All w/20lb/14lb vest for

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May 14, 2022

05.14.22 Metcon (AMRAP – Reps) PARTNER THROWDOWN Saturday 3-3-3-4 Minute Intervals with 1 minute rest between each 15/12 Calorie Echo Bike 12 Burpees Max DB

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May 13, 2022

05.13.22 Split Jerk (Split Jerk 5,5,5,5,5 Building to 65%) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Goal = under 3:00. Scale

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May 12, 2022

05.12.22 Metcon T-Spine Keg Opener 4 Rounds 5 Beat Swings 3 Straight Arm Pull Downs 1 Toes To Bar Attempt Metcon (Time) 3 Rounds 400m

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May 11, 2022

05.11.22 Metcon 4 Rounds 10 Seated Double DB Shoulder Press @ moderate weight – maintain quality 10 Single Leg DB Romanian Deadlift (each side) @

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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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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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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

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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: