WOD for 5.26.17

by Eric on 26/05/2017

CrossFit Decatur – CrossFit

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Metcon

Metcon (Time)

For Time

100′ OH Lunge (45/25# DB, single right arm)

25 Calorie Row

50 Wallball Shots (20/14#)

25 Calorie Row

50 Wallball Shots (20/14#)

25 Calorie Row

100′ OH Lunge (45/25# DB, single left arm)

[25 Min Cap]

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WOD for 5.24.17

by Eric on 23/05/2017

CrossFit Decatur – CrossFit

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Warm-up

Warm-up (No Measure)

Mobility: Iliacus Smash wih KB

Warm-up:

Rowing Pick Drills

:30 row arms only

:30 sprint

:30 row hips + arms

:30 sprint

:30 1/2 slide row

:30 sprint

:30 full slide row

:30 sprint

Metcon

Metcon (AMRAP – Reps)

7 Rounds

In 2 minutes:

Row 25/18 Calories *

w/ remaining time max rep Burpees

rest 2 minutes b/t rounds

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WOD for 5.23.17

by Eric on 22/05/2017

CrossFit Decatur – CrossFit

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Warm-up

Warm-up (No Measure)

Super Frog with 45/25# Plate for 2 minutes each side

1 min Goblet Squat hold with KB

3 Rounds

10 Goblet Squats

10 Russian KB Swings

10 Single Arm KB Press (5 each side)

MVMT Prep: Power Clean progression with an empty barbell

Metcon

Metcon (Time)

For Time

15-12-9

Power Clean

Thruster

(135/95)

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Workouts for the week of May 21, 2017

by Johnny Bouchard on 21/05/2017
Here are this week’s workouts. If anyone guesses this week correctly I will do 300 burpees for time and you can count my reps – Johnny
Monday

WOD

AMRAP x 20
400m Run*
40 Sit-Ups
10 Double Overhead Lunges (?/?)
*if it’s thunderstorming this will become a 500m row
 
Tuesday
WOD
For Time
15-12-9
______
Thruster
(?/?)
Wednesday
WOD
7 Rounds
In 2 minutes:

Row 25/18 Calories *

w/ remaining time max rep __________
rest _ seconds b/t rounds
Thursday
WOD:
CrossFit Total
1 rep max Back Squat (5 minute warm-up 10 minutes to find max)
1 rep max Deadlift (5 minute warm-up, 10 minutes to find max)
1 rep max Strict Press (do 10 strict press with empty barbell and then 10 minutes to find a 1 rep max)
Friday
 
WOD:
4 Rounds For Time
21 Box Jumps (?/?”)
15 Pull-Ups
9 Hang Power Snatch (?/?#)
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5/20/2017

by Eric on 19/05/2017

CrossFit Decatur – CrossFit

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Metcon (AMRAP – Reps)

Tabata Saturday:

As Many Reps As Possible:

1.ASbike

:60 rest

2.Sit-up

:45 rest

3.Air Squat

:30

4.Push-up

:15

5.Row

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WOD for 5.18.17

by Eric on 17/05/2017

CrossFit Decatur – CrossFit

Pick the workout below that best suites you and do it as hard as possible. It’s only the run or the row. Not both.

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Warm-up

Warm-up (No Measure)

The Hinshaw Warm-Up: http://journal.crossfit.com/2016/04/hinshaw-warm-up.tpl

Metcon

Metcon (Time)

For Time:

1 Mile Run

rest 3 Minutes

800m Run

rest 2 minutes

400m Run

Rest 1 Minute

200m Run

(Your time includes the rest)

Metcon (Time)

For Time:

2k Row

rest 3 Minutes

1k Row

rest 2 minutes

500m Row

rest 1 minute

250m Row

(your time includes the rest)

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WOD for 5.17.17

by Eric on 16/05/2017

CrossFit Decatur – CrossFit

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Warm-up

Warm-up (No Measure)

Partner Shoulder Stretches from CF Gymnastics (https://www.youtube.com/watch?v=n6rmmNnEPI8)

Movement Prep: Empty Sled Pull with Rope, Learn Sledge Striking, 3-5 HSPU or 1 Wall Walk

Metcon

Metcon (AMRAP – Rounds)

In Teams Of 4 or 5:

Complete As Many Rounds As Possible In 30 Minutes Of:

•15/10 Cal Air Bike

•20 Sledge Hammer Strikes (10 each side)

•100′ Sled Push (125/90#, does not include the sled weight)

•10 Handstand Push-Ups or 3 Wall Walks [this can be scaled for those who are afraid to go upside down)

•10 Sandbag Snatches (M=Black/W=Large Green)

**Only whole rounds count. This is to be done conga line style. So it’s 3-2-1 go..partner 1 takes off when they clear the assault bike partner 2 starts and partner 1 moves on to the sledge strikes…..etc

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