WOD for 9.19.18Workout Of The DayMetcon (AMRAP - Rounds and Reps)AMRAP x 20 15 Dumbbell Burpee Deadlifts 12 Double Dumbbell Step -Ups w/Knee Raise (see demo video below) 9 Dumbbell Push Jerk Rx = 55/35 lbs Fx = 45/25 lbs Here is the step-up demo video The knee raise is in place...
WOD for 9.25.18Workout Of The DayHang Power Clean (15 Minutes to Find A 3 Rep Max)Back Squat (15 Minutes to Find A 1 Rep Max)...
WOD for 9.17.18Workout Of The DayMetcon (Time)Option 1 4 Rounds For Time 400m Run 50 Double Unders 14 Handstand Push-Ups 7 Snatches (135/95 lbs) Metcon (Time)Option 2 4 Rounds For Time 400m Run 100 Single Unders 14 Strict Dips 7 Snatches (70% of Max) ...
09/15/2018Metcon (Time)For Time: 1 Mile run 80 OH Lunge Steps 60 Slam Balls 40 DB Push Press 20 Burpee DB Step-ups RX+= 55/35 RX= 45/25 Fx= 15/10 All= 24/20 Box...
WOD for 9.14.18Workout Of The DayMetcon (AMRAP - Reps)6 Rounds of: In 1 Minute Complete 10 Deadlifts with remaining time max rep Box Jumps Rest 1 Minute between each round Rx+ = 275/195 lbs Rx = 225/155 lbs Fx = 185/135 lbs Everyone uses 24/20" Box for Box JumpsExtra CreditMetcon3 x 10...
WOD for 9.13.18Workout Of The DayMetcon (Time)Using The Following Guidelines Complete 60 DB Push Press For Time: In 3 Minutes Complete 20/14 Calorie Bike 20 Toes To Bar with remaining time perform Max Rep DB Push Press keep repeating this until you get to 60 reps rest 1 minute between 3...
WOD for 9.12.18Metcon (Weight)In 30 Minutes Back Squat As Much Weight (reps x load) As Possible. The rules are: -You can't work solo (you need a spotter if you get stuck) -You can only do 2 reps at a time -You can't lower the weight on the barbell...
WOD for 9.11.18Workout Of The DayMetcon (Time)In Teams of 2 complete a 10k Row For Time. 1 partner works, 1 partner rests. ...
WOD for 9.19.18Workout Of The DayThe Black Lung (Time)21-15-9 Thrusters #95/#65 Push-Ups Front Squat Pull-Ups Wall Ball Shots #20/#14 BurpeesExtra CreditWe've noticed many of you are looking for some extra fitness after the workout of the day. So we are adding a new feature called Extra Credit. It's not a mandatory...
Gym Closed TodayHi! CrossFit Decatur is closed today for the 2nd annual CrossFit Decatur Games. If you are desperate for a workout just come in and sign up for the games. It will be one of the best ones you'v ever had. 1st event kicks off...