The WOD

Results / 04.09.2011

On September 5 CrossFit Decatur and CrossFit Hilton Head 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.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: "6 K Row for Ret" Partner WOD (Alternate version due to weather) 3000# of  Deadlifts (Divided by chosen weight on bar) 1000 m Row (250 Meter Shifts) 30 pushups 1000 m Row 30 burpees 1000 m Row 30 pushups 1000 m Row 30 burpees 1000 m run 30 pushups 1000 m Row 30 burpees "Sprint" to Finish  3000# of  Deadlifts (Divided by chosen weight on bar)
Results / 03.09.2011

"31 Heroes" AMRAP in 31 Minutes 8 Thrusters (m#155, w#105) 6 Rope climbs 11 Box Jumps (m30", w24") Score for Total Reps This is a partner WOD. Partner #1 will perform worklisted above. Partner #2 will run 400M with a sandbag Once Partner#2 comes back from Run. Partner #1 will grab...

Results / 31.08.2011

"Fight Gone Bad" Three rounds of: Wall-ball #20/12 10 ft target (Reps) Sumo deadlift high-pull, #75/55 (Reps) Box Jump 20" box (Reps) Push-press #75/55 (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Results / 30.08.2011

Labor Day Weekend Hours Friday September 2, 2011 Normal morning sessions,  CLOSED for afternoon sessions. Basic: 6, 7, 8, 9:30, 11:30 A.M. Sport: 5:30, 6:30, 8, 9 A.M. Saturday September 3, 2011 Normal Saturday Hours NO Movement Workshop this week.  Basic: 8:30, 9:30, 10:30 A.M. Sport: Open Gym- "31 Heroes WOD" Labor Day Monday September 5,...

Results / 30.08.2011

"Fight Gone Bad" Three rounds of: Wall-ball #20/12 10 ft target (Reps) Sumo deadlift high-pull, #75/55 (Reps) Box Jump 20" box (Reps) Push-press #75/55 (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.