The WOD

Featured / 26.07.2016

CrossFit Decatur - SportView Public WhiteboardPart APush Press (5 x 3 @ 90% )Part BMetcon (Time)For Time: 21-15-9 Squat Cleans (135/95) HSPUif you don't have HSPU you'll be doing wall walks or ring push-ups depending on the reason for the need to change the movement....

Featured / 20.07.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)Mobility & Movement PrepPart BMetcon (AMRAP - Reps)Complete As Many Reps As Possible In 12 Minutes 15 Snatch (95/65) 15 Clean & Jerks (135/95) 12 Snatch (135/95) 12 Cleans & Jerks (155/105) 9 Snatch (155/105) 9 Clean & Jerks (175/120) 6 Snatch (175/120) 6 Clean...

Featured / 20.07.2016

CrossFit Decatur - Basic Training View Public Whiteboard Part A Metcon (Time) 600’ Walking Lunge Steps Part B Metcon (5 Rounds for reps) 5 Rounds In 3 minutes complete as many reps as possible of: 3 Deadlifts (#135/#185) 6 Push Ups 9 Slam Ball #30/#20 Rest 1 minute after each round, Score total Rounds and reps per...

Featured / 19.07.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)Bar Muscle Up Practice Week 4Part BMetcon (Time)"The Wallball Biathalon" 150 Wallball Shots (20/14#) For Time** **everytime you take a break do a 200m penalty run with your wallball** 25 Minute Cap...

Featured / 18.07.2016

CrossFit Decatur - Basic Training View Public Whiteboard Part A Plank Challenge (Time) Plank Challenge Athletes are asked to hold the plank position (from forearms) for max time. Part B Metcon (AMRAP - Rounds and Reps) 18 Minute AMRAP 5 Burpees Box Jumps 20” 20 DU Part C Metcon (AMRAP - Reps) Tabata Sit-ups...

Featured / 18.07.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)4RFT 50 Double Unders 400m Run 30/25 Calories on the Assault Bike 20 Calories on the Erg 10 Deadlifts (225/155#'s) [37 Minute Cap]Accessory Work (Optional)Metcon (No Measure)EMOM x 5 15 GHD Sit-Ups...

Featured / 17.07.2016

CrossFit Decatur - SportView Public WhiteboardPart APush Press (3,3,3,3,3 Building From 75% )Part BBurgeron Beep Test (AMRAP - Rounds)Every Minute On The Minute for as long as possible..complete 7 Thrusters (75/55) 7 Burpees 7 Pull-Ups your score is the total number of rounds you finish within a minuteif you...

Featured / 15.07.2016

CrossFit Decatur - All ClassesView Public WhiteboardPart AMetcon (3 Rounds for reps)In 3 Minutes Run 400 Meters With the remaining time max rep Rnd 1 - Kb Swings M24kg/W16kg Rnd 2 - Box Jumps M24"/W20" Rnd 3 - Burpees1 minute of rest between roundsPart BMetcon (3 Rounds for reps)In...

Featured / 14.07.2016

CrossFit Decatur - All Classes View Public Whiteboard Part A Metcon (AMRAP - Reps) EMOM x 6 +10 V-Ups w/remaining time: Max Rep Push-Ups score is total # of push-ups Part B Metcon (AMRAP - Rounds and Reps) AMRAP x 14 7 Hang Squat Cleans* 14 Burpee Box Jumps (24/20") *Sport = 135/95 **Basic = 95/65 ***FRIDAY PARTY TIME!!!***...

Featured / 13.07.2016

CrossFit Decatur - Basic Training View Public Whiteboard Part A Metcon (No Measure) Mobility (Hamstrings, Quads) Part B Metcon (AMRAP - Reps) In 20 Min 1 mile Run 100 Cal Row With all the remaining time max rep Wall Ball #20/#14...

Featured / 13.07.2016

CrossFit Decatur - SportView Public WhiteboardPart APower Snatch + Overhead Squat (EMOM x 20 x 1 + 1 )Every minute on the minute you will do 1 Power Snatch (no squat) + 1 Overhead Squat. Your score is the weight you use. Go as...

Featured / 12.07.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)Bar Muscle-Up WorkPart BMetcon (AMRAP - Rounds and Reps)AMRAP x 20 15/12 Calories on The Assault Bike 25 Double UndersAccessory Work (Optional)Warm-up (No Measure)2 Rounds :40 Front Plank :20 Side Plank (L) :40 Front Plank :20 Side Plank (R) There is no rest between...