The WOD

Results / 25.04.2011

Part A: Strength 10x2 Max Sumo Deadlift Ascending sets on the minute to max weight Part B: WOD CF Games Open WOD 11.6 Ascending Ladder in 7 minutes of: 3 Thrusters M#100/ W#65 3 Chest 2 Bar Pull-Ups 6 Thrusters 6 Chest 2 Bar Pull-Ups 9 Thrusters 9 Chest 2 Bar Pull-Ups etc. Scoring for Total Reps Part C: GHD Sit-Up Review.
Results / 25.04.2011

Tabata 8 consecutive intervals of 20 seconds work/10 seconds rest Wall Balls Run 400 Meters Slam Balls Run 400 Meters Wall Balls Run 400 Meters Slam Balls Run 400 Meters Score for Slowest Run/WB Shot/ Slam Ball Reps 30 second Rest after each Tabata/ Tabata starts when last person crosses door
Results / 22.04.2011

Part A: 10x2 Max Push Press Part B: AMRAP in 20 Minutes 10 Push Press M#115/ W#80 10 KB Swings M24Kg/W16Kg 10 Box Jumps 24” Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Events / 21.04.2011

 

Time: 7:30PM - 11:30PM

Place: CrossFit Decatur

**Update**  It is the preference of CrossFit Decatur that children not attend the party with our athletes.  There will be alcoholic beverages served at this party.  Thank you for understanding.**

((COME PREPARED TO EAT AND DRINK!!!  THIS IS A CELEBRATION, THERE WILL BE NO LEFT-OVER BEVERAGES AT THE END OF THE NIGHT.  THIS IS A PARTY AND EVERYONE COME READY TO HAVE A GOOD TIME.  NO COACHES WILL GIVE YOU A HARD TIME FOR ENJOYING YOURSELF.))