2010
09.07
09.07
CrossFit Decatur
Forging Elite Fitness
2010
09.07
09.07
100 Sit-Ups for Time
3 Minute Rest dictated by fastest member in group.
400 Meter Lunge for Time
Record # of steps with time
3 Minute Rest dictated by fastest member in group.
400 Meter Lunge for Time
Record # of steps with time
2010
09.05
09.05
CrossFit Decatur will be holding our Labor Day Challenge this Monday, September 6th.
- We will be open on a Saturday Morning Schedule
- Basic and Sport classes will both work out together at 8:00 am, 9:00 am and 10:00 am
- Each person will complete THREE 10-Mintute AMRAPS with TWO minutes of rest between each AMRAP
- Each person can choose from any of the 7 AMRAPS listed, but cannot do the same AMRAP twice.
- Score is total number of rounds completed
We will still be collecting donations for the Ret Thomas Pediatric Cancer Foundation until the completion of the Labor Day Challenge. Information on the Foundation is available at the front desk. Please give to this worthy cause.
2010
09.05
09.05
09.04.10
On September 4, at 8am CrossFit Hilton Head and CrossFit Decatur will be participating in the 5k “Run For RET”. RET, the son of two of CFHH athletes Rich and Suzanne Thomas and brother of a local athlete Jen Newman(CF Decatur), died after a year long battle with Ewing’s Sarcoma in April of 2000. He was 15.
CFHH has programmed a Hero WOD in his honor that we will be performing during the 5k. You all are invited to participate and the WOD will be scaled to all abilities. All proceeds will be donated to the RET Thomas Pediatric Cancer Foundation! The WOD being performed that day will be as follows:
On September 4, at 8am CrossFit Hilton Head and CrossFit Decatur will be participating in the 5k “Run For RET”. RET, the son of two of CFHH athletes Rich and Suzanne Thomas and brother of a local athlete Jen Newman(CF Decatur), died after a year long battle with Ewing’s Sarcoma in April of 2000. He was 15.
CFHH has programmed a Hero WOD in his honor that we will be performing during the 5k. You all are invited to participate and the WOD will be scaled to all abilities. All proceeds will be donated to the RET Thomas Pediatric Cancer Foundation! The WOD being performed that day will be as follows:
“Ret”
15 Deadlifts at Your Bodyweight
800m run
15 pushups
800m run
15 burpees
800m run
15 pushups
800m run
15 burpees
800m run
15 pushups
800m run
15 burpees
“Sprint” to Finish Line of 5k
15 Deadlifts at Your Bodyweight
2010
09.03
09.03
“Double Trouble”
In this workout you will have a 10 minute time limit to complete each workout.
There is a 3 minute rest period between each workout.
You choose the order of the workouts.
WOD 1
3 Rounds for Time
10 DB Hang Squat Cleans M#35/ W#25
500 M Row
WOD 2
3 Rounds for Time:
20 Wall Ball Shots
200 Meter Sandbag Run
In this workout you will have a 10 minute time limit to complete each workout.
There is a 3 minute rest period between each workout.
You choose the order of the workouts.
WOD 1
3 Rounds for Time
10 DB Hang Squat Cleans M#35/ W#25
500 M Row
WOD 2
3 Rounds for Time:
20 Wall Ball Shots
200 Meter Sandbag Run
2010
09.03
09.03
2010
09.02
09.02
5 Rounds for time of:
12 Hang Power Snatch M#75/W#55
12 Burpees
12 Hang Power Snatch M#75/W#55
12 Burpees
2010
09.02
09.02
For time, compete in any order you wish:
- Row 50 Calories
- 500 Single Unders or 100 Double Unders
- 50 Wall Ball Shots
- 400’ of Walking Lunge
- 50 Ring Rows or 25 Pull-ups
- 50 Box Step-ups each leg (20” box)
You must complete all of 1 movement before beginning another movement.
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