WOD

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...

WOD for 12.28.19Workout Of The DayMetcon (Time)"1/2 Murph In A Boat While Wearing Skis" For Time 1000m Row 10 Rounds Of Cindy 1000m Ski 1 Round of Cindy= 5 Pull-Ups 10 Push-Ups 15 Air SquatsThis is the Coach Jim special. He is coaching today. Make sure to come in and tell him...

WOD for 12.2.619Reminder: Today we only have classes at 8:30, 9:30 & 10:30 AMMetcon (Time)Blackjack Of KB Swings (53/35 lbs) Push-Ups --20 Minute Cap-- A blackjack is 21 reps of 2 movements. So today you are doing 20 KB Swings and one push-up. Then 19 KB Swings and...