The WOD

Results / 14.07.2011

CrossFit Decatur will be holding part 2 of the new movement workshop Saturday Mornings from 8:00 AM- 8:30 AM. We are asking our Basic and Sport Athletes for input on which movement you need help with. We are considering, kipping pull-ups, double unders or rowing mechanics. Blog...

Results / 14.07.2011

In 3 minutes Run 400 Meters with remaining time: Rnd 1: Max Rep WB Shots M#20/W#12 Rnd 2: Double Unders Rnd 3: Max Rep WB Shots Rnd 4: Double Unders Rnd 5: Max Rep WB Shots Rnd 6: Double Unders Resting 1 minute between each cycle
Results / 08.07.2011

Strength: Build to a heavy set 1x5 of deadlift and / or Bench Press 3x5 or find your 5 Rep Max with a partner Accessory Work: (untimed) 3 Rounds of 30 GHD Sit-Ups 30 Push-Ups (#20 vest option on Paralettes) and / or 5 Rounds 10 Alternating Partner Pistols 30 Second Handstand Hold WOD Selection: "Grace" 30 Clean...

Results / 08.07.2011

Part A: Strength 10x2 Front Squat Max on The minute every minute to a 2 rep Max Part B: WOD In 3 Minutes complete 250 M Row Max Reps Unbroken Kipping Pull-Ups with remaining time: Max Reps #45 Thruster Repeat for 5 Total Cycles Resting 1 minute between each cycle Score = Total Pull-Ups/ Thrusters #45
Results / 06.07.2011

Part A:Strength 8x3 Shoulder Press On the minute every minute to a max triple. Part B: WOD "The Hurt Locker" In 20 Minutes Complete 2k Row With remaining Time complete as many rounds as possible of 5 Clean and Press M#115/W#80 10 Lateral Burpees (Burpee terminates with Jump over paralette) Score = Rounds plus Reps