WOD
CrossFit WOD
May 10, 2021
51020 Strength Metcon (Weight) Every :90 for 9:00 do the following @ 70% of C & J Max 1 Hang Power Clean 2 Front Squats
May 8, 2021
5.8.21 Metcon (Time) 3 rounds for time: 400m Run 12 Deadlifts 21 Burpee Box Jumps L1 = 225/155#, 24/20" Box L2 =185/125#, 24/20" Box L3
May 7, 2021
5.7.21 Annie Are You Ok (Time) 21-15-9 Row Thruster Med Ball Cleans SDHP Wallball Burpee L1 = 75/55#, 20/14# Med ball L2 = 65/45#, 16/12#
May 6, 2021
5.6.21 Metcon (AMRAP – Reps) 5 x In 3:00 Ski 500/400m 15 American KB Swings w/ remaining time max Double Unders Rest 3:00 b/t rounds
May 5, 2021
5.5.21 Clean and Jerk (EMOM x 10 ) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# L1 = 135/95# L2 = 115/75#
May 4, 2021
5.4.21 Metcon (AMRAP – Reps) Every 2:00 for 10:00 Max Unbroken Push-Ups with 45/25# plate on back Metcon (AMRAP – Rounds and Reps) AMRAP x
May 3, 2021
Back Squat + PP Max Out Workout Of The Day Back Squat (1 Rep Max) Push Press (1 Rep Max)
May 1, 2021
5121 Workout Of The Day Metcon (Time) 3 Rounds For Time 400m Run 25 DB Walking Lunge 10 Deadlifts L1 = 50/35#, 245/165# L2 =
April 30, 2021
43021 Workout Of The Day Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps,
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
