WOD for 9.15.17

by Eric on 14/09/2017

CrossFit Decatur – CrossFit

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Workout Of The Day

Metcon (AMRAP – Reps)

6 Rounds of

In 3 Minutes Complete

200m Run

15/12 Cal SkiErg

Max Rep Rotations of the Jump Rope (doubles count as 2, singles count as 1)

Rest 1 Minute Between Rounds

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WOD for 9.14.17

by Eric on 13/09/2017

CrossFit Decatur – CrossFit

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Workout Of The Day

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16

30 Box Jumps (30/24″)

20 Wallball Shots (30/20#)

10 Deadlifts (245/170#)

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WOD for 9.13.17

by Eric on 12/09/2017

CrossFit Decatur – CrossFit

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Workout Of The Day

Hang Power Snatch (Every :30 For 20 min complete 1 Rep @85%)

Score is made reps out of 40.

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WOD for 9.12.17

by Eric on 11/09/2017

CrossFit Decatur – CrossFit

Pick the workout that best suits your skill level. Both workouts are scaleable.

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Workout Of The Day

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

Tabata Gymnasty (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Muscle-Ups, the second 8 intervals are Handstand Push-Ups, the third 8 intervals are Toes To Bar, the last 8 intervals are Pistols.

There is no rest between exercises.

Post total reps from all 32 intervals.

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The CFD Games Are Next Weekend

by Johnny Bouchard on 10/09/2017
CFD Games

The CFD Games Are Next Weekend

The first ever CrossFit Decatur Games are going down NEXT SATURDAYSeptember 16, 2017. If you have been living in a hole here’s a short rundown on what the CFD Games are.

The CFD Games are a chance for the CrossFit Decatur community to get together test out the fitness we have been working on everyday in the gym and thee hang out and celebrate surviving it by eating tacos and having some drinks. The games start at 8am and end at 1pm. There are divisions for teens (16 & under), over 50 and then everyone else. There are 3 workouts: a 5k Run, 1 Rep Max Clean & Jerk and a 6 Min AMRAP involving sandbag carries, tosses, squats & burpee box overs that we are calling the Wall. The winner of the Games for each division will get their name etched on the Golden Kettlebell Trophy and will become instant legends at CrossFit Decatur. The whole day will be DJ’d by  DJ Big Nerd & will be MCeed by Nesslerella.  

If you want to register you still can. You won’t be able to get a t-shirt, but can still participate and eat the delicious tacos we are having catered by Rreal Tacos and drink beer/margaritas. Late registration will cost you $35 and again will not include a t-shirt, because we already ordered them for the people that registered early. If you want to register just reply to this email and I will send you all the details. 

If you don’t want to participate you can come watch we’d love that! However the party portion will only before those who participate/volunteer.

We are still in need of 5 volunteers to help judge/set-up equipment. If you’d like to do that just reply to this email.

The Itinerary For The Day Is Below. 

Time Event
7:30:00 AM Doors Open
8:00:00 AM Athletes Report
8:37:00 AM 5k Heat 1
8:42:00 AM 5k Heat 2
8:49:00 AM 5k Heat 3
9:00:00 AM Judges/DJ Report
10:00:00 AM CrossFiddy/Teens Clean & Jerk Ladder
11:00:00 AM Men/Women Open Clean & Jerk Ladder
12:15:00 PM The Wall Heat 1 -CrossFiddy/Teens
12:25:00 PM The Wall Heat 2 – 5 Men/5 Women
12:35:00 PM The Wall Heat 3 – 5 Men/5 Women
12:45:00 PM The Wall Heat 4 – 5 Men/5 Women
12:55:00 PM The Wall Heat 5 – 5 Men/5 Women
1:05:00 PM College Football, Tacos & Beer
3:00:00 PM Clean Up & Go Home
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Workouts For The Week of September 11, 2017

by Johnny Bouchard on 10/09/2017

Monday
#1.
For Time
1 Mile Assault Bike
20 DB Thrusters (35/25)
1 Mile Bike
20 DB Thrusters (35/25)
[10 Min Cap]
-Rest 5 Minutes From Cap-
#2.
For Time
500m Row
20 Clean & Jerks (75/55)
500m Row
20 Clean & Jerks (75/55

Tuesday:
Option #1 – Tabata Something Else (pull-ups, push-ups, sit-ups, air squats)
Option #2 – Tabata Gymnasty (muscle-ups, hspu, toes to bar, pistols)

Wednesday:
Every :30 For 20 Minutes Perform 1 Hang Power Snatch @ 80% of Your 1RM. Score is completed reps.

Thursday:
AMRAP x 16
30 Box Jumps (30/24″)
20 Wallball Shots (30/20#)
10 Deadlifts (245/165#)

Friday:
6 Rounds:
In 3 Minutes Complete
200m Run
15/12 Cal Ski Erg
with remaining time max rep single unders

rest 1 min between rounds

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09/09/2017

by Eric on 08/09/2017

CrossFit Decatur – CrossFit

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Metcon (Time)

“BULL” HERO

2 RFT of:

RX+

200 Double Unders

50 OverHead Squats(135/95)

50 Pull-ups

1 Mile Run

Scaling:

Option 1: RX

200 DU

50 OHS (95/65)

50 Pull-Ups

1 Mile Run

Option 2:

150 DU or 300 Singles

50 OHS Wt of choice

50 Pull-Ups of Choice

800 M Run

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