The WOD

Featured / 18.07.2016

CrossFit Decatur - Basic Training View Public Whiteboard Part A Plank Challenge (Time) Plank Challenge Athletes are asked to hold the plank position (from forearms) for max time. Part B Metcon (AMRAP - Rounds and Reps) 18 Minute AMRAP 5 Burpees Box Jumps 20” 20 DU Part C Metcon (AMRAP - Reps) Tabata Sit-ups...

Featured / 18.07.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)4RFT 50 Double Unders 400m Run 30/25 Calories on the Assault Bike 20 Calories on the Erg 10 Deadlifts (225/155#'s) [37 Minute Cap]Accessory Work (Optional)Metcon (No Measure)EMOM x 5 15 GHD Sit-Ups...

Featured / 17.07.2016

CrossFit Decatur - SportView Public WhiteboardPart APush Press (3,3,3,3,3 Building From 75% )Part BBurgeron Beep Test (AMRAP - Rounds)Every Minute On The Minute for as long as possible..complete 7 Thrusters (75/55) 7 Burpees 7 Pull-Ups your score is the total number of rounds you finish within a minuteif you...

Featured / 15.07.2016

CrossFit Decatur - All ClassesView Public WhiteboardPart AMetcon (3 Rounds for reps)In 3 Minutes Run 400 Meters With the remaining time max rep Rnd 1 - Kb Swings M24kg/W16kg Rnd 2 - Box Jumps M24"/W20" Rnd 3 - Burpees1 minute of rest between roundsPart BMetcon (3 Rounds for reps)In...

Featured / 14.07.2016

CrossFit Decatur - All Classes View Public Whiteboard Part A Metcon (AMRAP - Reps) EMOM x 6 +10 V-Ups w/remaining time: Max Rep Push-Ups score is total # of push-ups Part B Metcon (AMRAP - Rounds and Reps) AMRAP x 14 7 Hang Squat Cleans* 14 Burpee Box Jumps (24/20") *Sport = 135/95 **Basic = 95/65 ***FRIDAY PARTY TIME!!!***...

Featured / 13.07.2016

CrossFit Decatur - Basic Training View Public Whiteboard Part A Metcon (No Measure) Mobility (Hamstrings, Quads) Part B Metcon (AMRAP - Reps) In 20 Min 1 mile Run 100 Cal Row With all the remaining time max rep Wall Ball #20/#14...

Featured / 13.07.2016

CrossFit Decatur - SportView Public WhiteboardPart APower Snatch + Overhead Squat (EMOM x 20 x 1 + 1 )Every minute on the minute you will do 1 Power Snatch (no squat) + 1 Overhead Squat. Your score is the weight you use. Go as...

Featured / 12.07.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)Bar Muscle-Up WorkPart BMetcon (AMRAP - Rounds and Reps)AMRAP x 20 15/12 Calories on The Assault Bike 25 Double UndersAccessory Work (Optional)Warm-up (No Measure)2 Rounds :40 Front Plank :20 Side Plank (L) :40 Front Plank :20 Side Plank (R) There is no rest between...

Featured / 10.07.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)3 Min Max rep behind the neck weighted sit-ups #15/#10Part BMetcon (AMRAP - Rounds and Reps)30 Min AMRAP 6 Push Ups 12 Box Jumps 20" 18 Air Squats 30/20 Cal Assault Bike...

Featured / 10.07.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)For Time: 800m Run 30 KB Swings (32/24KG) 30 Pull-Ups 30 Thrusters (135/95#) 30 Pull-Ups 30 KB Swings (32/24KG) 800m RunAccessory Work (Optional)Metcon (No Measure)Accumulate 2 Minutes Of Time in The L-Sit. This does not have to be continuous, just total time. Use a running clock...

Featured / 08.07.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Teams of 2-3 People In 22 minutes: Deadlift 10,000 Pounds with remaining time AMRAP 60 Cal Row (divided into 20 cal sprints) 60 Thrusters #45 Score for rounds and reps Rules: Team chooses weight for deadlift Row must be alternated every 20 cal...

Featured / 07.07.2016

CrossFit Decatur - All ClassesView Public WhiteboardPart A1-Mile Run (Time)Max Effort 1-Mile RunMetcon (AMRAP - Rounds and Reps)In 20 Minutes Run 1 Mile (for time) with remaining time complete as many rounds & reps as possible of: 10 Hang Power Cleans* 10 Push-Ups 10 Pull-Ups *If you regularly attend a...

Featured / 06.07.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)Mobility & Stability workPart BMetcon (Time)51-34-17 Row for Calories Wallball Shots (20/14#) Burpees to a 6" target [24 Min Cap]Accessory Work (Optional)Metcon (No Measure)3 x 10 Evil Wheels (a.k.a Ab Wheels) This is an Evil Wheel https://www.youtube.com/watch?v=YC2ZGqgJWcYYou will start seeing optional accessory...