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#
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
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
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
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
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
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
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) @
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
