WOD

WOD for 1.8.19PrimerWarm-up3 Sets For Quality: 3 Pull-Up Negatives 10 Front Rack Reverse Lunges with KB each leg :20 Second Front Squat HoldWorkout Of The DayAnnie (Time)50-40-30-20-10 Double-unders Sit-upsKaren (Time)For Time: 150 Wall-Ball Shots, 20# / 14#...

WOD for 1.7.20PrimerMetcon3 Rounds: 10 Glute Bridges :15 Seconds Single Legged Glute Bridge Hold :30 Seconds Front Rack Hold with loaded barbell :45 Seconds Plank HoldWorkout Of The DayClean and Jerk (1RM Test)Grace (Time)For Time: 30 Clean and Jerks, 135# / 95#...

WOD for 1.3.20PrimerWarm-up3 Sets For Quality: :20s Second Barbell Overhead Hold :20s Second Dead Hang on Pull-up Bar :20s Second Hinge Hold (bend over with a flat back)Put some weight on that barbellWorkout Of The DayDeadlift (2 Rep Max (gotta be TnG))Diane (Time)21-15-9 Deadlifts, 225# / 155#...

WOD for 1.2.20PrimerWarm-up3 Sets For Quality: 3 Pull-Up Negatives 10 Front Rack Reverse Lunges with KB each leg :20 Second Front Squat HoldFirst of two weeks on this primer. Let's set the baseline today and build upon it next week.Workout Of The DayFront Squat (Front Squat 1RM)Cindy...

WOD for NYE 2019We only have AM Classes TodayCrossFit Decatur will be open on NEW YEARS DAY (Wednesday January 1st) from 10am - NOON for Open Gym. There will be no formal classes.Metcon (AMRAP - Reps)"2020" AMRAP x 20 Minutes 20 Power Cleans (95/65 lbs) 20 Burpees 20...