The WOD

Results / 10.09.2010

Team WOD: Class Will be divided in 2 groups 2 People from each team can work on a task at a given time: Complete in Order for Time: 3000 M Run in 200 M Sprint increments 300 Wall Ball Shots 20x 100’ Sled Push and Pull #90 100 Tire Flips
Results / 09.09.2010

In 2 Minutes complete 5 Clean and Jerks M#135/W#95 With remaining time complete as many Reps as Possible of Round 1 Pull-Ups Round 2 Double Unders Round 3 Pull-Ups Round 4 Double Unders Round 5 Pull-Ups Round 6 Double Unders Rest 30 Seconds after each Round
Results / 08.09.2010

“Double Trouble Part 2” In this workout you will have a 10 minute time limit to complete each workout. There is a 3 minute rest period between each workout. You choose the order of the workouts. WOD 1 25 Burpees 50 #45 Thrusters 25 Burpees WOD 2 25 #45 Thrusters 50 Burpees 25 #45 Thrusters
Results / 08.09.2010

“Double Trouble” In this workout you will have a 10 minute time limit to complete each workout. There is a 3 minute rest period between each workout. You choose the order of the workouts. Score is for Time. Move Fast! WOD 1 3 Rounds 200 M Med Ball Run M#20-16 W#12-8 12 Burpees WOD 2 3 Rounds for Time: 500 M Row 15 Wall Ball Shots
Results / 05.09.2010

CrossFit Decatur will be holding our Labor Day Challenge this Monday, September 6th.  
  • We will be open on a Saturday Morning Schedule
  • Basic and Sport classes will both work out together at 8:00 am, 9:00 am and 10:00 am
  • Each person will complete THREE 10-Mintute AMRAPS with TWO minutes of rest between each AMRAP
  • Each person can choose from any of the 7 AMRAPS listed, but cannot do the same AMRAP twice.
  • Score is total number of rounds completed
  We will still be collecting donations for the Ret Thomas Pediatric Cancer Foundation until the completion of the Labor Day Challenge.  Information on the Foundation is available at the front desk.  Please give to this worthy cause.
Results / 05.09.2010

09.04.10 On September 4, at 8am CrossFit Hilton Head and CrossFit Decatur will be participating in the 5k "Run For RET". RET, the son of two of CFHH athletes Rich and Suzanne Thomas and brother of a local athlete Jen Newman(CF Decatur), died after a year long battle with Ewing's Sarcoma in April of 2000. He was 15. CFHH has programmed a Hero WOD in his honor that we will be performing during the 5k. You all are invited to participate and the WOD will be scaled to all abilities. All proceeds will be donated to the RET Thomas Pediatric Cancer Foundation! The WOD being performed that day will be as follows: "Ret" 15 Deadlifts at Your Bodyweight 800m run 15 pushups 800m run 15 burpees 800m run 15 pushups 800m run 15 burpees 800m run 15 pushups 800m run 15 burpees "Sprint" to Finish Line of 5k 15 Deadlifts at Your Bodyweight
Results / 03.09.2010

“Double Trouble” In this workout you will have a 10 minute time limit to complete each workout. There is a 3 minute rest period between each workout. You choose the order of the workouts. WOD 1 3 Rounds for Time 10 DB Hang Squat Cleans M#35/ W#25 500 M Row WOD 2 3 Rounds for Time: 20 Wall Ball Shots 200 Meter Sandbag Run
Results / 02.09.2010

For time, compete in any order you wish:
  • Row 50 Calories
  • 500 Single Unders or 100 Double Unders
  • 50 Wall Ball Shots
  • 400’ of Walking Lunge
  • 50 Ring Rows or 25 Pull-ups
  • 50 Box Step-ups each leg (20” box)
You must complete all of 1 movement before beginning another movement.
Results / 31.08.2010

Deadlift 5-5-5-5-5 In 5 sets find max 5 rep Load with perfect form WOD In 2 Minutes complete 10 Deadlifts scaled to 65% of 5 Rep Max With remaining time complete as many Reps as Possible of Round 1 Push Ups Round 2 Box Jumps (20” All) Round 3 Push-Ups Round 4 Box Jumps Round 5 Push Ups Round 6 Box Jumps Rest 30 Seconds after each cycle Score = Weight for 5 Rep Max/Total Push-Ups Reps/Total Box Jump Reps/WOD Weight