WOD
CrossFit WOD
July 24, 2021
072421 Metcon (Time) For Time 1.5 Mile Run (1 Mile Route + Flat 800) -then- 8 Rounds Of: 19 Pull-Ups 19 Burpees 19 Push-Ups -then-
July 23, 2021
072321 Push Press (5 x 4 @ 82%) Metcon (AMRAP – Rounds and Reps) AMRAP x 5 10 Single Arm Push Press (R) 10 Single
July 22, 2021
072221 Metcon (AMRAP – Reps) EMOM x 30 Minutes 1,3,5, etc. 200m Run Max Double Unders Minutes 2,4,6, etc. Rest Score is total number of
July 21, 2021
072121 5 x 4 Deadlift @ 82% (Weight) Metcon (AMRAP – Rounds and Reps) AMRAP 3 Minutes 15/12 Calorie Echo Bike Max Rounds Of DT
July 20, 2021
72021 Workout Of The Day Metcon (2 Rounds for reps) Every 5:00 for 30:00 (6 Rounds) Ski 400/300m Row 500/410m Score best and worse interval
July 19, 2021
71921 Strength Front Squat (5 x 4 @ 82%) Conditioning Metcon (Time) 50 Air Squats – 50-40-30-20-10 Push-Ups 25-20-15-10-5 Toes To Bar – 50 Air
July 17, 2021
71721 Workout Of The Day Metcon (AMRAP – Rounds and Reps) AMRAP x 10′ 3 Rounds 125 Double Unders 20/16 Calorie Bike with remaining time
July 16, 2021
71621 Strength Push Press (5 x 5 @ 80%) Workout Of The Day Metcon (AMRAP – Reps) 5 Rounds AMRAP x 3 20 Barbell Floor
July 15, 2021
71521 Workout Of The Day Metcon (Time) 100 Sit-Ups 80 DB Snatch 60 DB Goblet Step-Ups (24/20") 40/30 Cal Ski 20 Burpee Box Jumps (24/20")
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
