The WOD

Featured / 05.07.2016

CrossFit Decatur - SportView Public WhiteboardPart APush Press + Push Jerk + Squat Jerk (5 x 3+1+1, Build from 70% of your PP 1RM)Eeach set you will do 3 Push Press, 1 Push Jerk & 1 Squat Jerk Set 1 = 70% of your Push Press...

Featured / 04.07.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)Bar Muslce Up Technique WorkPart BTK (AMRAP - Rounds)20-Minute AMRAP: 8 Strict Pull-ups 8 Box Jumps, 36" 12 Kettlebell Swings, 2 poodIn honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8,...

Featured / 29.06.2016

CrossFit Decatur - SportView Public WhiteboardPart AKipping + Kipping C2B + Bar Muscle-Up (1,1,1,1,1)This is for folks that have a bar muscle-up..which is very few. If you don't have one we are going to spend the month getting everyone. You time will be spent doing...

Featured / 28.06.2016

CrossFit Decatur - Basic TrainingView Public Whiteboard2k Row (Time)Max Effort 2k RowMetcon (AMRAP - Reps)In 20 Minutes, Row 2k and complete 100 sit-ups. With the remaining time AMRAP: 10 Kb swings 24kg/16Kg 10 Box jumps 24"/20"Score 2k Row and total reps....

Featured / 28.06.2016

CrossFit Decatur - SportView Public WhiteboardPart APush Press (1,1,1,1,1,1)Part BMetcon (AMRAP - Reps)Complete As Much As Possible In 10 Minutes 100 Double Unders 20 Strict Press (95/65) 100 Double Unders 20 Push Press (135/95) 100 Double Unders 20 Push Jerks (185/135)...

Featured / 27.06.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)8 x 200 M Run w/:30 restPart BMetcon (3 Rounds for reps)Complete as many Reps as Possible in 9 min, 6 min, 3 minutes in the following order 20 Double Unders 15 Cal Row 10 Push Ups 5 Pull-UpsRepeat from Top after...

Featured / 24.06.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMetconMetcon (3 Rounds for reps)3 Rounds 2min. for max reps at each station Calories on the Assault Bike Jumping Lunges Ground to Overhead with a Plate M#25/W#15 V-Ups Rest 1min. after each full round Score the total number of reps completed after each round...

Featured / 23.06.2016

CrossFit Decatur - All ClassesView Public WhiteboardPart AMetcon (AMRAP - Rounds and Reps)"The Bro Sesh" In teams of two, three of four, complete as many Rounds & Reps as possible in 25 minutes, advancing to the next station only once the team member in front of...

Featured / 22.06.2016

CrossFit Decatur - SportView Public WhiteboardPart ASqauts By Dre (10 x 3 @ 85% of 90%)Squats by Dre is a combiniation of squat cleans and front squats that is built from the Smolov Jr. Squat % Calculator.Every 1:15 Complete a set (Squat Clean + Front...

Featured / 21.06.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardAnnouncementThere will be no 7pm class tonight, Wednesday 6/22 , or tomorrow night Thursday 6/23. Please don't hesitate to come to an earlier class!Part AMetcon (No Measure)MobilityPart BMetcon (Time)4 Rounds 400 M Run 10 SDHP #75/#55 10 Push Press #75/#55 10 Pull Ups 10...

Featured / 21.06.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)1 Mile Run For Time With a Sandbag M=Black W=Heavy GreenPart BMetcon (AMRAP - Reps)3 Minutes Max C2B Pull-Ups 1 Min Rest 3 Minutes Max GHD Sit-Ups 1 Min Rest 3 Minutes MAX HSPU 1 Min Rest 3 Minutes Max Cal Row 1 Min Rest 3 Minutes Max...