The WOD

Featured / 10.08.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (8 Rounds for reps)8 Cycles: In 2 Minutes Run 200m with remaining time: Cycle 1: Max Rep Strict Pull-Ups Cycle 2: Max Lateral Bounds (24/20") Cycle 3: Max Kipping Pull-Ups Cycle 4: Max Rep Lateral Bounds (30/24") Cycle 5: Max C2B Pull-Ups Cycle 6: Max Rep...

Featured / 09.08.2016

CrossFit Decatur - SportView Public WhiteboardPart AOverhead Squat (3,3,3,3,3)Part BMetcon (Time)Sherwood Test #8 3 Rounds For Time: 21 Deadlifts 7 Overhead Squats Rx=185/133 for both barbell movements. One bar, no racks.This workout was created by our friend Pat Sherwood. It is one of his 12 tests. It's a great...

Featured / 08.08.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)Handstand Walk/Hold WorkPart BMetcon (Time)3RFT 25 Cal Air Bike 25 KB Swings (53/35#) 25 Burpees...

Featured / 05.08.2016

CrossFit Decatur - All ClassesView Public WhiteboardPart AMetcon (Time)3 Rounds 12/9 Calories Bike 400 M Row 200 M Run15 minute cap.Part BMetcon (Time)Clean & Jerk 5,000 Pounds225= 22 reps 205= 24 185= 27 155= 32 135= 37 115= 43 100= 50 75= 66 65= 77 55= 91 45= 111 10 minute...

Featured / 04.08.2016

CrossFit Decatur - All ClassesView Public WhiteboardPart AMetcon (AMRAP - Rounds and Reps)AMRAP x 20 "DT" Every 4 Minutes Run 400m. Workout starts with a 400m Run. DT is.. 12 Deadlifts 9 Hang Cleans 6 Push Jerks Sport Rx = 155/105 Basic Rx = 95/65 **When you come back from the run pick up...

Featured / 03.08.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A1-Mile Run (Time)Max Effort 1-Mile RunPart B100 Wall Ball Shots (Time)100 Wall ball shots (20/14) *10 Minute CapPart C3 Mins Max Rep Sit Ups (AMRAP - Reps)3 Mins Max Rep Sit Ups...

Featured / 02.08.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)5 Rounds 2 Rope Climbs (legless if you go it) 100mSled Shuttle Sprint (down and back 2x in the parking lot) at 90/50# Your score is your worst time of the 5 attempts.I can't believe I have to type this..but no...

Featured / 02.08.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMovement PrepPart B2k Row (Time)Max Effort 2k RowPart CMetcon (AMRAP - Rounds and Reps)18 Minute AMRAP 20 Double Unders 10 Burpee Box Jumps 24”/20” 5 Thrusters #95/#65...

Featured / 01.08.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepMetcon (6 Rounds for reps)In 3 Minutes Run 400 Meters Rnd 1 Max Cal Assault Bike Rnd 2 KB Swings 24kg/16kg Rnd 3 Max Cal Assault Bike Rnd 4 KB Swings Rnd 5 Max Cal Assault Bike Rnd 6 KB SwingsRest 2...

Featured / 01.08.2016

CrossFit Decatur - SportView Public WhiteboardPart APower Clean (1,1,1,1,1)1st training block was steady state stamina on the assault bike and squat cleans..block 2 was push press & bar muscle-ups..block 3 will be handstands, pistols and power cleansPart BMetcon (Time)For Time: 1k Row 50 Dips 30 Hang Squat Cleans...

Featured / 31.07.2016

CrossFit Decatur - SportView Public WhiteboardPart APush Press (1,1,1,1,1,1,1)re-test time!Part BMetcon (Time)For Time: 40 Burpee Box Jumps (30/24") 20 Power Snatch (135/95) 8 Minute CapThis is a "version" of the CFG workout "100%" (which is a terrible name BTW)...

Featured / 31.07.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AWarm-up (No Measure)Kipping Pull-Up ClinicPart BMetcon (AMRAP - Rounds and Reps)In 10 Minutes AMRAP 12 Slam balls #30/#20 12 PullupsPart CMetcon (Time)In 10 Minutes or less complete: 5 Rounds 250 M Row 12 Behind the Neck weighted Sit-ups #15/#10...

Featured / 29.07.2016

CrossFit Decatur - All ClassesView Public WhiteboardPart AMetcon (AMRAP - Rounds and Reps)7 Mins AMRAP 5 Calories Assult bike 10 Pushups 15 Air SquatsPart BMetcon (Time)3 Rounds 400 M Run 10 Deadlifts 185/135 50 Double UndersRx+ 225/155...