The WOD

Featured / 02.06.2016

CrossFit Decatur - All ClassesView Public WhiteboardPart AMetcon (AMRAP - Reps)In 2 Minutes Complete As Many Deadlifts As Possible -Rest 1 Minute- In 2 Minutes Complete As Many Deadlifts As Possible (Rx =225/155 for Sport 185/135 for Basic) -Rest 1 Minute- In 2 Minutes Complete As Many Toes To...

Featured / 02.06.2016

CrossFit Decatur - SportView Public WhiteboardPart APull-ups (5 x 5 Strict Pull-ups at 60% of your 1RM)Dips (5 x 5 at 60% of your strict 1RM)Part BMetcon (Time)For Time 21-15-9 Row For Calories Power Snatch (115/80) (16 Min Cap)...

Featured / 01.06.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A400m Run (Time)Max Effort 400m RunPart BMetcon (Time)5 Rounds 200 M Sprint 30 Weighted Step Ups 24kg/16kg 20 Weighted Sit-Ups #15/#10Alternating step-ups 15 on each leg 24"/20". Dumbbell behind the neck weighted sit-ups....

Featured / 31.05.2016

CrossFit Decatur - SportView Public WhiteboardPart ASqauts By Dre Squats by Dre is a combiniation of squat cleans and front squats that is built from the Smolov Jr. Squat % Calculator.Day 1 Squats by Dre: Use 70% of your 90% of your front squat 1RM Set 1...

Featured / 30.05.2016

CrossFit Decatur - SportView Public WhiteboardPart AHandstand Walk (1,1,1,1,1,1 )Part BMetcon (AMRAP - Reps)OTM x 20 Odd: 10 Burpee Box Jumps (24/20") Even: Max rep KB Step-Ups (53/35 to a 24/20" Box) Score is total number of step-ups...

Featured / 27.05.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)For Time: 50-40-30-20-10 Thruster (Rx=45/35#) After each round Run 400m or Row 500m **35 Min Time Cap**I had my dear friend Erica Stelten test this one earlier this week. She loved it so much that I decided we had to do...

Featured / 26.05.2016

CrossFit Decatur - All ClassesView Public WhiteboardPart AMetcon (Time)100 Burpees For Time while doing Death by Deadlift Sport Rx = 185/125 Basic Rx = 155/105 on the call of 3-2-1 Go you will do 1 Deadlift with the remaining time complete as many Burpess as possible at the 2...

Featured / 25.05.2016

CrossFit Decatur - SportView Public WhiteboardStrengthMetcon (No Measure)EMOM x 10 E: 50% of your max rep strict pull-ups O: 50% of your max rep strict ring dipsIf you missed the strict pull-up/dip tests last week we'll have you test them during this timeConditioningMetcon (Time)"Regionals Workout #3" For Time: 104...

Featured / 25.05.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardJack (AMRAP - Rounds and Reps)20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24"In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click here...

Featured / 24.05.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)Tabata Push-Ups Tabata Sit-UpsPart BMetcon (AMRAP - Reps)2 x 10 Minutes on the Assault Bike for AVG Watts. Pace goal will be 105% of your 20 minute watt average. Rest 5 Minutes between efforts. Post...

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 / 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 / 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...