The WOD

Results / 15.09.2010

In 3 Minutes complete 30 Sit-Ups With remaining time complete as many Reps as Possible of Round 1 Box Jumps (Suggested Height 24"M/ W20"- Step Ups for modifications) Round 2 Pull-Ups or Ring Rows Round 3 Box Jumps Round 4 Pull-Ups or Ring Rows Round 5 Box Jumps Round 6 Pull-Ups or Ring Rows Rest 30 Seconds after each cycle Score = Total Reps
Results / 13.09.2010

IT'S TIME TO START NOW!   Who: CFD Clients and Staff What: Nutritional Goals Event When: Start setting goals on Sept 15th   Where: CrossFit Decatur Why: To create realistic nutritional goals that transfer to a long term lifestyle change How:  Sign Up at CFD.  You will be assigned an accountability partner to help...

Results / 13.09.2010

In 3:00 minutes complete 400 M run with remaining time Complete as many Thrusters as possible M#65/w#45 Once bar is picked up there will be a 5 Burpee penalty every time you put it down! repeat for 5 total cycles resting 1 minute between cycles. Record Total Thrusters/Slowest time (time calculated by start of run to picking up bar)
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.