The WOD

Featured / 05.10.2016

CrossFit Decatur - CrossFitThe other day I was talking with a CFD member and they mentioned that their vehicle had been stolen. In the process of the conversation they mentioned that Decatur PD had reported 70 B&E's on that day alone. We all know that...

Featured / 02.09.2016

CrossFit Decatur - All ClassesView Public WhiteboardPart AMetcon (Time)In 10 Minutes or less complete 5 Rounds 200 M Sandbag Run 12 Push Press #75/#55Rest 2 minutesPart BMetcon (AMRAP - Rounds and Reps)In 10 Minutes AMRAP .2 For Distance on Assault Bike 7 Box Jumps Overs 24"/20"...

Featured / 01.09.2016

CrossFit Decatur - All ClassesView Public WhiteboardPart AMetcon (Time)"Mulva" Complete the follow as fast as possible, while maintaing good mechanics: 9-15-21 Calorie Row Thrusters (95/65) Pull-Ups Burpees over the Bar [20 Min Cap]Watch this for and explination on the naming of this workout https://www.youtube.com/watch?v=Pvw0LIX5S9Q...

Featured / 31.08.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Rounds and Reps)"Rochelle, Rochelle" AMRAP x 30 200m Farmers Carry (45/25 plates or 53/35# KB's or) 20/15 Calories on the Air Bike 20 Second Hanging L-Sit 10 Plate Overhead Step-ups (45/25 to 24/20")This is Rochelle, Rochelle https://www.youtube.com/watch?v=1kgpVUE9RpQ...

Featured / 30.08.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)"Sponge Worthy" 4 Rounds of 1 Minute to complete the work below. 1: 15 Ring Dips 2: 25 GHD Sit-Ups 3: 25 Box Jumps (24/20) 4: 30 Wallball Shots (20/14#) 5: 15 Toes To Bar 6: Rest...

Featured / 29.08.2016

CrossFit Decatur - Basic TrainingView Public Whiteboard2k Row (Time)Max Effort 2k RowMetcon (AMRAP - Reps)In 20 minutes Row 2 K. With remaining Time: Ascend the ladder as high as possible 3-6-9-12-15-18-21 etc Kb Swings 24kg/16kg Hand Release Push-Ups Box Jumps 20" Score 2K Row time/ total reps...

Featured / 29.08.2016

CrossFit Decatur - SportView Public WhiteboardPart APower Clean (3 x 3 @ 90%)Part BMetcon (Time)"Giddy Up!" For Time 400m Run 15 Power Cleans (185/135) 400m Run 12 Power Cleans 400m Run 9 Power Cleanshttps://www.youtube.com/watch?v=4cxi8QtXzkY If your 3 x 3 is at 185/125 or less then we'll be scaling the WOD weight to 80%...

Featured / 28.08.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)In 3 Minutes, Run 400 Meters with the remaining time AMRAP Rnd 1. Push Press #75/#55 Rnd 2. Front Squat Rnd 3. ThrustersRest one minute after each round. Score total reps over all three rounds.Part BMetcon (AMRAP - Reps)In 3...

Featured / 28.08.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (3 Rounds for time)"Yadda Yadda Yadda" 3 Rounds @ 100% effort 250m Row 10 KB Swings (70/53) 10 Burpees 10 KB Swings (70/53) 10 Burpees 10 KB Swings (70/53) 250m Row 7 Min. Cap on each attempt. Scale accordingly to ensure you make the cap. Rest 5...

Featured / 25.08.2016

CrossFit Decatur - All ClassesView Public WhiteboardPart AMetcon (AMRAP - Rounds and Reps)"Izzy Mandelbaum" AMRAP x 16 200M Run 10 Hang Power Snatch 10 Push Press Rx+=115/80 Rx=75/55 Scaled=55/35If you aren't familiar with Seinfeld this is Izzy Mandelbaum https://www.youtube.com/watch?v=pcFSOnumgZA This workout originally had Thrusters in it, I changed it because I am nice. and...

Featured / 24.08.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)50 Slam balls #30/#20Part BMetcon (AMRAP - Reps)5 Rounds of: 1 Minute max wall ball shots M#20/W#14 Rest 30 seconds 1 Minute behind the neck weighted situps #15/#10 Rest 30 seconds 1 Minute Max calorie rowScore total reps each round, record one...

Featured / 24.08.2016

CrossFit Decatur - SportView Public WhiteboardPart AFront Squat (3 x 3 @ 85% of 1 RM)Part BSatan's Whiskers (Time)3 Rounds For Time 10 C2B Pull-Ups 10 Front Squats (165/115) 10 BurpeesThis is a an old CrossFit New England/Ben Bergeron staple. Here is a video of some NON-competitive CFNE'ers...

Featured / 23.08.2016

CrossFit Decatur - Basic TrainingView Public Whiteboard1-Mile Run (Time)Max Effort 1-Mile RunMetcon (AMRAP - Rounds and Reps)In 18 minutes run 1 mile, with all the remaining time complete as many rounds and reps as possible of 21 Kb swings 24kg/16kg 12 Pullps 7 Cal Assault bikeScore 1 mile...