The WOD

Featured / 23.05.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (3 Rounds for reps)3 Rounds 1 Minute AMRAP at each station Push-Ups Row for Cal Wall Ball Shots M#20/ W#14 Assault bike Sit-UpsRest 1 Minute after each round. Score total reps per round....

Featured / 23.05.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (5 Rounds for reps)5 Rounds In 2 Minutes In 2 Minutes Run 400m With the remaining time do as many double unders as possible. In 1 minute Complete max rep toes to bar In 1 minute Complete max rep push jerks (135/95 - no racks) Rest...

Featured / 22.05.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)Snatch Development & Warm-UpPart BMetcon (Time)"Regionals Workout 1" 10 Squat Snatches 8 Squat Snatches 6 Squat Snatches 4 Squat Snatches 2 Squat Snatches 20::00 Cap Rx M=135/145/155/165/175 W=85/95/105/115/125 Scaled 75/95/115/135/155 55/65/80/95/105This was the first workout from the 2016 CFG Regionals. The Men's Rx weight listed here is the weight...

Featured / 20.05.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A100 Weighted Sit Ups (plate) (Time)100 Weighted Sit Ups for Time (15/10 plate)Metcon“Lumberjackish 20” (Time)“Lumberjackish 20” 20 Calorie Row Run 400m 20 KB swings (24Kg/W16Kg) Run 400m 20 Alternating Step Ups 24” (With kettle bell) Run 400m 20 Burpees Run 400m 20 Push Ups Run 400m 20 Box jumps (20") Run...

Featured / 18.05.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardAnnouncementTHERE WILL BE NO 7PM CLASS TONIGHT!! Please come to one of the earlier classes (4:15/5:00/6:00). See you next week!Metcon (Time)5 Rounds 400 Meter Row 15 Slam Balls #30/#20 9 Pull-ups...

Featured / 18.05.2016

CrossFit Decatur - SportView Public WhiteboardPart ATurkish Get Up (1-1-1-1-1)We are going to use a barbell for these. Add weight each time. TGU's are a great test to see if you have any side to side strength imbalances.Part BMetcon (Time)For Time: 21 Squat Cleans 15 Thrusters 9 Clean...

Featured / 17.05.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)For 15 minutes or until you reach 100 Wall Balls #20/#14. Every minute on the minute, complete: 5 KB Swings 24kg/16kg With the remaning time max Wall BallsPart BMetcon (No Measure)Running Endurance WOD 8 x 200 MRest :30 after each...

Featured / 16.05.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMetconMetcon (4 Rounds for reps)"Tabata" Push-Press #75/#55 Assault bike for Cal Push-Press Assault bike for Cal Rest 30 seconds between Tabata. Score for total reps for each tabata....

Featured / 16.05.2016

CrossFit Decatur - SportView Public WhiteboardPart APull-ups (Max Unbroken Strict Pull-Ups)Weighted Pull-ups (1-1-1-1-1)Part BMetcon (Time)4 RFT 21 Wallball Shots (20/14#) 18 Calories Rowing 15 KB Swings (24/16KG) 12 Handstand Push-Ups [22 Min Cap]...

Featured / 12.05.2016

CrossFit Decatur - All ClassesView Public WhiteboardPart AFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsWe will be doing this in 2 heats. So everyone can have someone counting & making sure reps meet standards. There is a 15 minute cap. If you do this workout...

Featured / 11.05.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepMetcon (4 Rounds for reps)4 Rounds In 4 minutes 15 Hands Release Push-ups 400M Run With remaining time complete Max Reps of: Rnd 1.) SDHP M#75/W#55 Rnd 2.) Push Press Rnd 3.) SDHP Rnd 4.) Push Press Rest 1 minute after each cycle. Score total reps per...

Featured / 11.05.2016

CrossFit Decatur - SportView Public WhiteboardPart A1 Min Air Bike for Avg Watts (AMRAP - Reps)Ride the Assault Bike as hard as possible for 1 minute. Upcon completion the score is the average watts (or average power).Part BMetcon (No Measure)Ride The Air Bike for...