The WOD

Featured / 16.11.2017

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (AMRAP - Reps)6 Rounds For Reps 1 Minute of Burpees 1 Minute of Medicine Ball Cleans (20/14 lbs) 1 Minute of Muscle-Ups 1 Minute of RestThis workout will take place in the back building. So if you are one of those folks...

Featured, Workouts / 12.11.2017

Monday WOD: AMRAP x 15 100 Ab Mat Sit-Up Buy In with remaining time AMRAP 100' Plate OH Walking Lunge (45/25 lbs) 20 Push-Ups (score the lunges as 1 rep) Tuesday WOD: 3RFT 1k Row 42 KB Swings (53/35 lbs, use DB's if we run out of KB's) 21 Pull-Ups Wednesday WOD: For Load 5-5-5-5-5 Thruster (from rack) EMOM x 6 5 Weighted...

Featured / 12.11.2017

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (AMRAP - Rounds and Reps)In 15 minutes complete 100 Ab Mat Sit-Up with remaining time complete as many rounds & repetitions as possible of 100 feet of Plate Overhead Walking Lunge Steps (45/25 lbs) 20 Push-Ups...

Featured / 10.11.2017

CrossFit Decatur - CrossFitPart A1K Ski Erg (Time)1k Ski ErgPart BMetcon (10 Rounds for reps)10 Rounds In 1 minutes complete: 15/10 Cal Row with remaining time Max Rep Push Ups Thrusters #95/#65Even Rounds Push Ups Odd Rounds Thrusters Score Each Round Rest 2 Minutres after Each Round...

Featured / 05.11.2017

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (Time)5 rounds for time of: Row 250 meters 25 Thrusters (45/35 lbs) 15 toes-to-barsCourtesy of CrossFit.comCoaches NoteHere are 5 common gym myths that you should stop believing: 1. Sit-ups/ab work will make your stomach smaller/you skinnier. 2. Long steady state "cardio" sessions makes...

Featured, Workouts / 05.11.2017

Monday 5 rounds for time of: Row 250 meters 45-lb. thrusters, 25 reps 15 toes-to-bars Tuesday 5-5-5-5-5 for load Power Clean & Shoulder Press Wednesday Death by 2 Cal Air Bike Death by Burpee Box Jump Over Thursday Diane 21-15-9 Deadlifts HSPU Friday AMRAP x 20 10 C2B Pull-Ups 20 Pistols 40 Double Unders...

Featured / 02.11.2017

CrossFit Decatur - CrossFitWorkout Of The Day : T.U.P. (Time)15-12-9-6-3 Power Cleans, 135# Pull-ups Front Squats, 135# Pull-upsIn honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013To learn more about T.U.P. click here...

Featured / 01.11.2017

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (AMRAP - Reps)2 Rounds For Reps: In 3 Minutes Row 500m w/remaining time Max Distance HS Walk (this will be score like lunges in the CrossFit Open) -rest 1 minute- In 3 Minutes SkiErg 500m w/remaining time Max Rep Walking Lunges -rest 1 minute- In 3 Minutes...

Featured / 31.10.2017

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (AMRAP - Reps)Tabata Push Press (75/55 lbs.) Tabata Sit-Ups Tabata SDHP (75/55 lbs.) Tabata Push-UpLifestyle TipHere's a tip to help you avoid mindless eating. If you reach for a snack or second serving at a meal, ask yourself: am i so...

Featured / 30.10.2017

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (Weight)For Load Lifted 10-7-4-1-4-7-10 Hang Squat CleansMetcon (AMRAP - Reps)EMOM x 7 5 Bent Over Rows (135/95 lbs) Max Rep Box Jumps (30/24")Lifestyle Tip Due to nutrient synergy (Google it to learn more) eating healthy foods will give you more benefits...