WOD for 5.15.17

by Eric on 14/05/2017

CrossFit Decatur – CrossFit

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Warm-up

Warm-up (No Measure)

Jog 400m

20 Sumo Squats

20 Spiderman Lunges

20 Figure Fours (total)

20 Alternating Single Leg RDL (total no load)

20 Pass Throughs

10 Inchworms + Push-Up

10 Beat Swings/Kips on the Bar

Metcon

Metcon (AMRAP – Reps)

6 Rounds

In :90

Run 200m

With remaining time Max Rep Pull-Ups

-rest :30-

In :90

Row 250m

with remaining time Max Rep Burpee Box Jumps (24/20″)

-rest :30-

Score is the sum of completed pull-ups & burpee box jumps.

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Workouts for the week of May 15th, 2017

by Johnny Bouchard on 14/05/2017
Here are the workouts for this week…sort of…send us your best guesses at the missing loadings and movements.
Monday
6 Rounds
In :90
Run 200m
with remaining time Max Rep _____ (it’s a gymnastics movement)
-rest :30-
In :90
Row 250m
with remaining time Max Rep __________ (it’s a plyometric movement)
-rest :30-
Tuesday
1.
75 Weighted Sit-Ups for Time (with a twist)
[10 Minute Cap]
2.
AMRAP x 8
10 Front Squats (?/?#)
35 Double Unders
Wednesday 
In Teams Of  4 or 5:
Complete As Many Rounds As Possible In 30 Minutes Of:
•15/10 Cal Air Bike
•10 Sledge Hammer On Tire Strikes (alternating top hands)
•100′ Sled Pull
•10 Handstand Push-Ups or 3 Wall Walks
•5 Sandbag Snatches
Thursday
“Track Day”
Friday
“DT”
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5/13/2017

by Eric on 12/05/2017

CrossFit Decatur – CrossFit

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Metcon (Time)

“Cindy” and her Fun Twin Sisters

1 Mile Run

10 Rounds of “Cindy”

*5 Pull-ups

*10 Push-up

*15 Air Squats

1 Mile Run

Rx+ Wear 20# Vest

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WOD for 5.12.17

by Eric on 11/05/2017

CrossFit Decatur – CrossFit

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Warm-up

Warm-up (No Measure)

KStarr Classic Hip Opener

5 x 5 calorie sprints on the bike (partner up and alternate as need)

Metcon

Metcon (Time)

For Time

21-15-9

KB Swings (53/35#)

Assault Bike Calories

(9 Min Cap)
rest :90

Metcon (Time)

For Time

18-12-6

Calorie Row

Burpees Over The Rower

(7 Minute Cap)
rest :90

Metcon (Time)

For Time

12-9-6

Dumbbell Squat Clean (45/25#)

Toes To Bar

(5 Minute Cap)

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WOD for 5.11.17

by Eric on 10/05/2017

CrossFit Decatur – CrossFit

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Warm-up

Warm-up (No Measure)

Hammy Stretch with band

“The Rabbit” for 200′ (100 forward 100 back)

Tabata Mt. Climbers

Weightlifting

Back Squat (3-3-3-3-3-3)

Deadlift (3-3-3-3-3-3)

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WOD for 5.10.17

by Eric on 09/05/2017

CrossFit Decatur – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

10 Pass Throughs

10 Reverse Grip Pass Throughs

10 Hollow Rocks

10 Superman Rocks

10 Scap Push-Ups

10 Lat Activations on the Pull-Up Bar

Metcon

Metcon (Time)

For TimeL

Row 250m

21 Pull-Ups

21 Shoulder To Overhead (135/95#)

Row 500m

15 Pull-Ups

15 Shoulder to Overhead

Row 1k

9 Pull-Ups

9 Shoulder to Overhead

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WOD for 5.9.17

by Eric on 08/05/2017

CrossFit Decatur – CrossFit

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Warm-up

Warm-up (No Measure)

Mobility: Couch Stretch

Warm-Up: Double Under Practice (work a progression & then do 1 minutes for max unbroken reps)

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
12 Minute Cap. Scale doubles to singles if you don’t have them.

Prisoner Step Test (AMRAP – Reps)

AMRAP x 15 Minutes

Box Step-Ups (24″ Men, 20″ Women”

Both hands must be on top of your head the entire time. You must stand all the way up on the top of the box with both feet on the box.
This workout comes courtesy of James “OPT” Fitzgerald. Here is a Instagram video of him doing this workout https://www.instagram.com/p/BR54_RhDLGE/?taken-by=jfitzopex&hl=en

Go watch the documentary “Every Second Counts” to learn more about James. Also keep a keen eye and you may see Eric Willis in the background.

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