The WOD

Featured / 24.04.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)In 8 minutes or less, complete 5 Rounds 25 Mountain Climbers 25 Air SquatsPart BHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups...

Featured / 22.04.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMetconMetcon (Time)For Time: 25 Cal. on the Assault Bike 50 Hollow Rocks 50 Supermans 20 Cal. 40 Hollow Rocks 40 Supermans 15 Cal. 30 Hollow Rocks 30 Supermans 10 Cal. 20 Hollow Rocks 20 Supermans 10 Cal. 10 Hollow Rocks 10 Supermans *100m Run After each round 35min. Cap...

Featured / 19.04.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMovement PrepPart BMetcon (Time)1 Round of: 100 Double-unders 60 Air squats 15 Clean & Jerks #75/#55 Then, 2 Rounds of: 50 Double-unders 30 Air squats 10 Clean & Jerks Then, 3 Rounds of: ...

Featured / 17.04.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A400m Run (Time)Max Effort 400m RunPart BMetcon (AMRAP - Reps)AMRAP in 30 Minutes: 20 Pull-Ups 20 Burpees 20 Front Squats #75/#55 20 Push Press #75/#55 20 Cal RowScore for total reps....

Featured / 14.04.2016

CrossFit Decatur - All ClassesView Public WhiteboardPart AMetcon (No Measure)Adult Hungry HipposMovement PrepPart BMetcon (AMRAP - Rounds and Reps)AMRAP x 15 15 Deadlifts 12 SDHP 9 Thrusters Rx = 95/65 Masters (55+) Rx & Scaled = 75/55 Scaled Masters = 45/35...

Featured / 13.04.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)7 x 1 :10 Muscle Up NegativePart BMetcon (AMRAP - Rounds and Reps)EMOM x 20 5 Pull-Ups 10 Push-Ups 15 Sit-UpsThere are 600 reps possible in this workout. If you can't complete the work within a minute this will be...

Featured / 12.04.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (No Measure)7 Minute AMRAP Turkish Get-UpsPart BBlack Jack of Burpees and KBS Swings (AMRAP - Reps)Black Jack of Burpees and KB Swings [Rx=24/16kg] A black jack is a simultaneous ascending and descending ladder of 2 movements. The total...

Featured / 12.04.2016

CrossFit Decatur - SportView Public WhiteboardPart ASnatch Grip RDL (5 x 5 @ 100% of your snatch 1RM)Part BClean and Jerk (5,5,5,5,5 Unbroken Touch & Go )Part CMetcon (AMRAP - Reps)3 x AMRAP x 1 Max effort Clean & Jerks @ 85% of Part B rest 2...

Featured / 11.04.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)5 Cycles :30 Russian Twist :30 V-UpsScore total reps.Part BMetcon (5 Rounds for reps)3 Minute AMRAP of 3 Push Press #95/#65 6 Push ups 9 Air SquatsRest 1 minute after each round. Score each round for completed rounds and plus reps....

Featured / 11.04.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)5 x :15 Plate Handstand HoldPart BMetcon (AMRAP - Reps)4 Cycles Of: In 6 Minutes Complete the following: Run 800m 17 Burpee Box Jumps (24/20") With any remaning time complete as many goblet step-ups as possible at 70/53# to your 24/20"...

Featured / 10.04.2016

CrossFit Decatur - SportView Public WhiteboardPart ABack Squat (3 x 10 @ 70%)Part BMetcon (AMRAP - Rounds and Reps)AMRAP x 15 10 Hang Squat Snatch (75/55) 30 Double Unders 20 Push Press (75/55) 30 Double UndersThank Outlaw CrossFit & Carl for this little nasty bit....