The WOD

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...

Featured / 06.06.2016

CrossFit Decatur - CrossFit KidsView Public WhiteboardPart AMetcon (No Measure)"DICE GAME" Pushups Situps Burpees Hop on 1 Foot Jumping Jacks Air SquatsEach Athlete throws the dice to determine the exercise and another kid rolls the dice to determine the number of reps.Part BMetcon (Distance)"Tabta" RowPart CMetcon (No Measure)"Obstacle Course"Part DMetcon (No Measure)"Game...

Featured / 05.06.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)Tabata Hollow Rock Russian Twist 24kg/16kgThe first 4 rounds of Tabata will be Hollow Rock and the last 4 Rounds will be Russian Twist. Score Total Reps for both movements.Part BMetcon (5 Rounds for reps)In 3 minutes...

Featured / 05.06.2016

CrossFit Decatur - SportView Public WhiteboardPart ASqauts By Dre (7 x 5 )Squats by Dre is a combiniation of squat cleans and front squats that is built from the Smolov Jr. Squat % Calculator.Every 1:45 Complete a set Squat Clean +Front Squat 1+4 x 2 sets 2+3...

Featured / 02.06.2016

CrossFit Decatur - All ClassesView Public WhiteboardPart AMetcon (AMRAP - Reps)In 2 Minutes Complete As Many Deadlifts As Possible -Rest 1 Minute- In 2 Minutes Complete As Many Deadlifts As Possible (Rx =225/155 for Sport 185/135 for Basic) -Rest 1 Minute- In 2 Minutes Complete As Many Toes To...

Featured / 02.06.2016

CrossFit Decatur - SportView Public WhiteboardPart APull-ups (5 x 5 Strict Pull-ups at 60% of your 1RM)Dips (5 x 5 at 60% of your strict 1RM)Part BMetcon (Time)For Time 21-15-9 Row For Calories Power Snatch (115/80) (16 Min Cap)...

Featured / 01.06.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A400m Run (Time)Max Effort 400m RunPart BMetcon (Time)5 Rounds 200 M Sprint 30 Weighted Step Ups 24kg/16kg 20 Weighted Sit-Ups #15/#10Alternating step-ups 15 on each leg 24"/20". Dumbbell behind the neck weighted sit-ups....

Featured / 31.05.2016

CrossFit Decatur - SportView Public WhiteboardPart ASqauts By Dre Squats by Dre is a combiniation of squat cleans and front squats that is built from the Smolov Jr. Squat % Calculator.Day 1 Squats by Dre: Use 70% of your 90% of your front squat 1RM Set 1...

Featured / 30.05.2016

CrossFit Decatur - SportView Public WhiteboardPart AHandstand Walk (1,1,1,1,1,1 )Part BMetcon (AMRAP - Reps)OTM x 20 Odd: 10 Burpee Box Jumps (24/20") Even: Max rep KB Step-Ups (53/35 to a 24/20" Box) Score is total number of step-ups...

Featured / 27.05.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)For Time: 50-40-30-20-10 Thruster (Rx=45/35#) After each round Run 400m or Row 500m **35 Min Time Cap**I had my dear friend Erica Stelten test this one earlier this week. She loved it so much that I decided we had to do...

Featured / 26.05.2016

CrossFit Decatur - All ClassesView Public WhiteboardPart AMetcon (Time)100 Burpees For Time while doing Death by Deadlift Sport Rx = 185/125 Basic Rx = 155/105 on the call of 3-2-1 Go you will do 1 Deadlift with the remaining time complete as many Burpess as possible at the 2...

Featured / 25.05.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardJack (AMRAP - Rounds and Reps)20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24"In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click here...

Featured / 25.05.2016

CrossFit Decatur - SportView Public WhiteboardStrengthMetcon (No Measure)EMOM x 10 E: 50% of your max rep strict pull-ups O: 50% of your max rep strict ring dipsIf you missed the strict pull-up/dip tests last week we'll have you test them during this timeConditioningMetcon (Time)"Regionals Workout #3" For Time: 104...

Featured / 24.05.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)Tabata Push-Ups Tabata Sit-UpsPart BMetcon (AMRAP - Reps)2 x 10 Minutes on the Assault Bike for AVG Watts. Pace goal will be 105% of your 20 minute watt average. Rest 5 Minutes between efforts. Post...