The WOD

Featured / 14.12.2017

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (AMRAP - Reps)Rx+ For reps: 90 seconds of power cleans (185/125 lbs) 90 seconds of strict handstand push-ups (open standards) 60 seconds of power cleans (185/125 lbs) 60 seconds of strict handstand push-ups (open standards) 45 seconds of power cleans (185/125 lbs) 45 seconds of...

Featured / 13.12.2017

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (Time)Rx 50-40-30-20-10 Alternating Dumbbell Snatch (55,35 lbs, open standards) Abmat Sit-Ups Rx+=GHD Sit-Ups. In order to do the Plus you must have done 150 GHD sit-ups in a CrossFit workout before. Doing casual GHD sit-ups outside of a WOD does not count.Metcon...

Featured / 12.12.2017

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (Time)Rx+ WOD For Time 45 Bar Muscle-UpsMetcon (Time)Rx 100 Pull-Ups For Time* Every time you break do 12 BurpeesMetcon (Time)Fitness 100 Jumping Chest To Bar Ball-Ups For Time. Every 15 reps stop & do 12 Burpees...

Featured / 10.12.2017

CrossFit Decatur - CrossFit KidsPart APart BPart A400m Farmers Carry (Time)400m Farmers Carry For Time (70/53lbs)24kg KBPart BCrossFit Games Open 17.1 (Time)For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb....

Featured / 10.12.2017

CrossFit Decatur - CrossFitWorkout Of The DayTask Priority Fight Gone Bad (Time)42-30-18 Wallball Shots (20/14 lbs) Sumo Deadlift High Pull (75/55 lbs) Box Jumps (20") Push Press (75/55 lbs) Calorie RowThis is the Rx & Rx+ Workout todayMetcon (Time)"Fitness WOD" 21-15-9 Wallball Shots (20/14 lbs) Sumo Deadlift High Pull (75/55 lbs) Box Jumps (20") Push...

Featured / 08.12.2017

CrossFit Decatur - CrossFitMetcon (Time)20 Alternating single arm KB push press 16kg/24kg Ski Erg 500m 20 KB swings 16kg/24kg Ski Erg 500m 20 Goblet Squats 16kg/24kg Ski Erg 500m 20 Burpees Ski Erg 500m 20 Pullups (Chest to Bar) Ski Erg 500m 20 Box jumps (20”/24") Ski Erg 500m 20 Alternating Prisoner Step Ups (20”/24”) Ski Erg 500m...

Featured / 06.12.2017

CrossFit Decatur - CrossFitWorkout Of The DayGriff (Time)For Time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwardsIn honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.To learn more about Griff click here...

Featured / 05.12.2017

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (AMRAP - Reps)5 Rounds For Reps 1 Minute Assault Bike For Calories 1 Minute KB Swings for Reps (53/35 lbs.) 1 Minute Burpees for Reps 1 Minute Toes Through Rings for Reps 1 Minute Rope Climbs for Reps 1 Minute Rest...

Featured / 03.12.2017

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (AMRAP - Reps)Lift Off WOD 2017 Complete as many rounds as possible in 12 minutes of: 25 pull-ups 50-calorie row 100 overhead squats 50 box jumps 25 pull-ups Men use a 45-lb. barbell and 24-in. box Women use a 45-lb. barbell and 20-in. box...

Featured, Workouts / 03.12.2017

Monday 12.4.17 WOD: "Lift Off WOD" Complete as many rounds as possible in 12 minutes of: 25 pull-ups 50-calorie row 100 overhead squats 50 box jumps 25 pull-ups Men use a 45-lb. barbell and 24-in. box Women use a 45-lb. barbell and 20-in. box Tuesday 12.5.17 WOD: 1RM Snatch 1RM Clean & Jerk Wednesday 12.6.17 (in the back building) WOD: 5 Rounds for...

Featured / 01.12.2017

CrossFit Decatur - CrossFitMetcon (Time)For Time: Fun & Excitement!! 100 M Run 50 Burpees 200 M Run 100 Sit-ups 300 M Run 400' Lunges 400 M Run 200 MedBall Air Squats 300 M Run 400' Lunges 200 M Run 100 Sit-ups 100 M Run 50 Burprees 45 Minute Time Cap....

Featured / 29.11.2017

CrossFit Decatur - CrossFitWorkout Of The Day10k Row (Time)Max Effort 10k RowThis is a very long workout. For some of you it will take longer than 1 hour. Please come prepared for that. If you have a meeting to get to or some other important...

Featured / 28.11.2017

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (Time)For time: 15 Push jerks (Rx=50% of 1RM Deadlift, no racks) 45 Pull-ups 12 Push jerks 36 Pull-ups 9 Jerks 27 Pull-ups"Deadlift (1x1)this is here to look up your deadlift 1RM...