The WOD

Featured / 10.07.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)3 Min Max rep behind the neck weighted sit-ups #15/#10Part BMetcon (AMRAP - Rounds and Reps)30 Min AMRAP 6 Push Ups 12 Box Jumps 20" 18 Air Squats 30/20 Cal Assault Bike...

Featured / 10.07.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)For Time: 800m Run 30 KB Swings (32/24KG) 30 Pull-Ups 30 Thrusters (135/95#) 30 Pull-Ups 30 KB Swings (32/24KG) 800m RunAccessory Work (Optional)Metcon (No Measure)Accumulate 2 Minutes Of Time in The L-Sit. This does not have to be continuous, just total time. Use a running clock...

Featured / 08.07.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Teams of 2-3 People In 22 minutes: Deadlift 10,000 Pounds with remaining time AMRAP 60 Cal Row (divided into 20 cal sprints) 60 Thrusters #45 Score for rounds and reps Rules: Team chooses weight for deadlift Row must be alternated every 20 cal...

Featured / 07.07.2016

CrossFit Decatur - All ClassesView Public WhiteboardPart A1-Mile Run (Time)Max Effort 1-Mile RunMetcon (AMRAP - Rounds and Reps)In 20 Minutes Run 1 Mile (for time) with remaining time complete as many rounds & reps as possible of: 10 Hang Power Cleans* 10 Push-Ups 10 Pull-Ups *If you regularly attend a...

Featured / 06.07.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)Mobility & Stability workPart BMetcon (Time)51-34-17 Row for Calories Wallball Shots (20/14#) Burpees to a 6" target [24 Min Cap]Accessory Work (Optional)Metcon (No Measure)3 x 10 Evil Wheels (a.k.a Ab Wheels) This is an Evil Wheel https://www.youtube.com/watch?v=YC2ZGqgJWcYYou will start seeing optional accessory...

Featured / 05.07.2016

CrossFit Decatur - SportView Public WhiteboardPart APush Press + Push Jerk + Squat Jerk (5 x 3+1+1, Build from 70% of your PP 1RM)Eeach set you will do 3 Push Press, 1 Push Jerk & 1 Squat Jerk Set 1 = 70% of your Push Press...

Featured / 04.07.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)Bar Muslce Up Technique WorkPart BTK (AMRAP - Rounds)20-Minute AMRAP: 8 Strict Pull-ups 8 Box Jumps, 36" 12 Kettlebell Swings, 2 poodIn honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8,...

Featured / 29.06.2016

CrossFit Decatur - SportView Public WhiteboardPart AKipping + Kipping C2B + Bar Muscle-Up (1,1,1,1,1)This is for folks that have a bar muscle-up..which is very few. If you don't have one we are going to spend the month getting everyone. You time will be spent doing...

Featured / 28.06.2016

CrossFit Decatur - Basic TrainingView Public Whiteboard2k Row (Time)Max Effort 2k RowMetcon (AMRAP - Reps)In 20 Minutes, Row 2k and complete 100 sit-ups. With the remaining time AMRAP: 10 Kb swings 24kg/16Kg 10 Box jumps 24"/20"Score 2k Row and total reps....

Featured / 28.06.2016

CrossFit Decatur - SportView Public WhiteboardPart APush Press (1,1,1,1,1,1)Part BMetcon (AMRAP - Reps)Complete As Much As Possible In 10 Minutes 100 Double Unders 20 Strict Press (95/65) 100 Double Unders 20 Push Press (135/95) 100 Double Unders 20 Push Jerks (185/135)...