The WOD

Featured / 09.05.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMovement PrepPart AMetcon (Time)In 10 minutes or less, complete: 3 Rounds: 200 M Run 10 Clean and Jerks M#95/W#65Rest 4 minutes.Part CMetcon (Time)In 8 minutes or less, complete: 3 Rounds: 200 M Run 10 Deadlifts M#185/W#135...

Featured / 08.05.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (AMRAP - Reps)In 20 minutes, run 1 mile. Complete 100 DB Sit-Ups 15/10. With remaining time, complete: Max Reps Burpee Box Jumps 20’’Score for total Burpee Box Jumps...

Featured / 08.05.2016

CrossFit Decatur - SportView Public WhiteboardPart ASnatch with a Pause at the Hang (2,2,2,2,2 Building From 60% of 1RM)Part BMetcon (AMRAP - Rounds and Reps)AMRAP x 11 9 Calroies Rowing 6 Burpees Over The Bar 3 Snatch (135/95)...

Featured / 06.05.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMetconMetcon (Time)"Filthy Fifty - ish" 50 Weighted Step Ups 24kg/16kg to 20'' box 50 Cal. Row 50 American KB Swings 50 Jumping Lunge Steps 50 Hanging Knees to Chest 50 Supermans 50 Air Squats 50 Sit Ups 50 Burpees 50 Double Unders...

Featured / 03.05.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)EMOM x 10 minutes 10 Slam Balls V-Ups for remainder of minutePart BMetcon (Time)Row 750 Meters 21 Push Press M#95/W#65 Row 500 Meters 15 Push Press Row 250 Meters 9 Push Press...

Featured / 01.05.2016

CrossFit Decatur - SportHey Sport Crew, I will be out of town on vacation from Monday afternoon until next Monday (the 9th). Lora and Eric will be handling all the classes. Please be nice to them.View Public WhiteboardPart AMetcon (5 Rounds for reps)In 3 Minutes Complete 200m...

Featured / 01.05.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardWhitten (Time)5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24'' 400m Run 22 Burpees 22 Wall-Ball Shots, 20#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about Whitten click here...

Featured / 29.04.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)AMRAP 25min. 10 Sandbag Clean and Jerks 15 Burpees Over the Sandbag 20 Sit Ups with the Sandbag 400m Run with the SandbagTreat the sandbag like the sack of flour that's supposed to teach responsibility in middle school...

Featured / 28.04.2016

CrossFit Decatur - All ClassesView Public WhiteboardMetconMetcon (Time)Complete 21-15-9 of each as fast as possible. -Deadlifts (Rx =185/135, Rx + = 225/155) -Burpees -Box Jumps (24/20", Rx+ = 30/24") -Push Ups -Calorie Row -x2 Ab Mat Sit-Ups (so you will do 42,30,18 of these) If you aren't done in 30 minutes...

Featured / 27.04.2016

CrossFit Decatur - Basic TrainingView Public Whiteboard ()MobilityMetcon (3 Rounds for reps)Complete as many Reps as Possible in 3min, 6 min, 9 minutes in the following order 30 Double Unders 20 Cal Assault Bike 10 Slam BallsRepeat from Top after list is completed Rest 1 minute after each time period. Begin...

Featured / 27.04.2016

CrossFit Decatur - SportView Public WhiteboardPart AClean and Jerk (EMOM x 30 min x 1 rep @ 80% )These are POWER Clean & Jerks. Count your misses. Your score will number of reps at the weight you used. So if you get 27 out of...