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

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2019 CrossFit Decatur Open
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2019 CrossFit Decatur Open
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Episode 2 | Seth & Chantelle
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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