The WOD

Featured / 15.06.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)EMOM for 8 mins 5 Burpee Box Jumps 20" with remaining time complete max rep slam balls. #30/#20Score total slam ballsPart BMetcon (5 Rounds for reps)5 Rounds AMRAP in 3 Mins 3 Dead Lifts #185/#135 6 Box Jumps 24”/20” 9/6 Calories...

Featured / 15.06.2016

CrossFit Decatur - SportView Public WhiteboardPart ALast week of working the strict pulling & pushing. We are going to move on to muscle-ups next.Dips (EMOM x 5 x 80%)Pull-ups (EMOM x 5 x 80%)Part BMetcon (AMRAP - Rounds and Reps)AMRAP x 15 12 C2B Pull-Ups 12 KB...

Featured / 13.06.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)2 x 15 Minutes on the Air Bike @ 105% of your 20 Minute Watt Average. This time your score is the average of your first and second ride.Sorry to be very "un-crossfit" and program...

Featured / 12.06.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)Run 8 x 200M w/:30 restPart BMetcon (Time) For Time: 100 Sit-Ups then; 3 Rounds 20 KB Swings 24kg/16kg 20/15 Cal BikeBehind the neck weighted sit-ups #15/#10...

Featured / 12.06.2016

CrossFit Decatur - SportView Public WhiteboardPart ASqauts By Dre (8 x 4 @ 80% of 90% )Squats by Dre is a combiniation of squat cleans and front squats that is built from the Smolov Jr. Squat % Calculator.Every 1:30 Complete a set (Squat Clean +Front...

Featured / 08.06.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)In 25 Minutes or less complete.. 25-20-15-10-5 HSPU (Rx = Skull Mat) 50-40-30-20-10 Box Jump Overs (24/20) **Scalers you'll be doing push-ups as a sub for HSPU and you'll be doing the same amount as the Box Jump Overs**...

Featured / 08.06.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (Time)400' Walking Lunge 21 Push Press #75/#55 21 Sumo Deadlift High-Pull #75/#55 
300’ Walking Lunge
 15 Push Press #75/#55 15 Sumo Deadlift High-Pull #75/#55 
200’ Walking Lunge
 9 Push Press #75/#55 9 Sumo Deadlift High-Pull #75/#55 100’ Walking Lunge...

Featured / 07.06.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)In 10 Minutes or less complete 100 Weighted sit ups #15/#10 EMOM 10 Slam balls #30/#20Rest 3 minutes between Part A and Part B.Part BMetcon (Time)In 12 Minutes or less complete 5 Rounds 200 Meter Run 12 Burpees...

Featured / 06.06.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 G2OH (M#75 / W#55)Ground to overhead. (G2OH) Rest 3 minutes between Part A and Part B.Part BMetcon (AMRAP - Rounds and...

Featured / 06.06.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Rounds and Reps)AMRAP x 10 6/3 Strict Pull-Ups 6/3 Strict Dips (M/W)Part BGoal is to maintain average power output for both 12 min intervals.Metcon (AMRAP - Reps)1 x 12 Minutes on the Assault Bike at 105% of Your 20...