WOD for 7.17.17

by Eric on 16/07/2017

CrossFit Decatur – CrossFit

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Workout Of The Day

Metcon (AMRAP – Reps)

6 Rounds of – In 2 Minutes Complete:

•250/200m Row

•25 Single Arm DB Overhead Squats (55/35)

With remaining time: Max Rep Sit-Ups

Rest 1 min Between Rounds.

Score is total # of sit-ups.

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Workouts for the Week of July 17, 2017

by Johnny Bouchard on 16/07/2017

Monday
6 Rounds For Reps
250/200m Row
25 Single Arm DB Overhead Squats (55/35)
Wit remaining time: Max Rep Sit-Ups
Rest 1 min b/t Rounds

Tuesday
AMRAP x 12
9 Deadlifts
6 Burpees
3 Power Cleans
155/105

Wednesday
5RFT
60 Dubs
10 Kb snatch right arm (53/35#)
10 Kb snatch left arm (53/35#)
5 muscle ups

Thursday
1 RM Push Press
1RM Front Squat

Friday
“The Crossfit Triathlon”
For Time
3 miles on the air bike
2k row
1 mile run

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WOD for 7.13.14

by Eric on 12/07/2017

CrossFit Decatur – CrossFit

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Workout Of The Day

High-Hang Snatch (10 Minutes to find a 1 rep max)

Must squat

Hang Clean (10 Minutes to find 1 Rep Max)

Must break paralelle

2-Mile Run For Time (Time)

Max effort 2 Mile Run

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WOD for 7.12.17

by Eric on 11/07/2017

CrossFit Decatur – CrossFit

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Workout Of The Day

Metcon (AMRAP – Reps)

Max Rep Tire Flips in 2 Minutes (Rx=Heaviest/2nd Heaviest)

Rope Climb (2 Minutes For Max Reps)

Metcon (Time)

For Time:

200m Sled Push (280/195#)

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WOD for 7.11.17

by Eric on 10/07/2017

CrossFit Decatur – CrossFit

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Workout Of The Day

Metcon (Time)

“The Big Gulp”

5 Rounds For Time

400m Run

50′ DB Front Rack Lunge (55/35#)

12 HSPU or 20 Push-Ups

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WOD for 7.10.17

by Eric on 09/07/2017

CrossFit Decatur – CrossFit

Don’t forget to register for the CFD Games here https://goo.gl/mYWa3q if you have already registered please register again, as my form was messed up before.

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Warm-up

Warm-up (No Measure)

Mobility: T-Spine

Warm-Up:

Row 1k, EMOM do 7 sit-ups (10 minute cap) – start on 7 sit-ups

Workout Of The Day

Metcon (AMRAP – Reps)

Complete As Many Reps As Possible In 20 Minutes Of

10-20-30-40-50

Calorie Row

Box Jumps (24/20″)

KB Swing (1.5/1 Pood)

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Workouts for the week of Jul7 10, 2017

by Johnny Bouchard on 09/07/2017
CrossFit Decatur Games

Don’t forget to register for the CFD Games here https://goo.gl/mYWa3q if you have already registered please register again, as my form was messed up before.

Monday
Complete As Many Reps As Possible In 20 Minutes Of
10-20-30-40-50
Calorie Row
Box Jumps (24/20″)
KB Swing (1.5/1 Pood)

Tuesday
5 Rounds For Time
400m Run
50′ DB Front Rack Walking Lunge (55/35#)
12 Handstand Push-Ups or 20 Push-Ups w/hands on DB Handles (55/35#) – athletes choice here

Wednesday
1 x Max Rep Rope Climbs in 2 Minutes (mod to start from laying down on the ground…pull self off ground with rope then knees to elbow)
1 x Max Tire Flips in 2 Minutes (Rx=Heavy one for dudes, medium one for ladies)
100m Sled Push For Time (5×45’s/3×45’s) –100m is 328’…this is really hard and it’s going to take everyone who’s not working cheering to help people through it

Thursday
10 Minutes (strict) To Find a 1 Rep Max Hang Squat Snatch
10 Minutes (strict) To Find a 1 Rep Max Hang Squat Clean
2-Mile Run For Time
(Flat 800m route + 1 mile down the hill back up routel + Flat 800m)

Friday
“Scotty”
AMRAP x 11 Minutes
5 Deadlifts (315/225#)
18 Wallball Shots (20/14#)
17 Burpees Over The Bar

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