The WOD

Featured / 13.06.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)2 x 15 Minutes on the Air Bike @ 105% of your 20 Minute Watt Average. This time your score is the average of your first and second ride.Sorry to be very "un-crossfit" and program...

Featured / 12.06.2016

CrossFit Decatur - SportView Public WhiteboardPart ASqauts By Dre (8 x 4 @ 80% of 90% )Squats by Dre is a combiniation of squat cleans and front squats that is built from the Smolov Jr. Squat % Calculator.Every 1:30 Complete a set (Squat Clean +Front...

Featured / 12.06.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)Run 8 x 200M w/:30 restPart BMetcon (Time) For Time: 100 Sit-Ups then; 3 Rounds 20 KB Swings 24kg/16kg 20/15 Cal BikeBehind the neck weighted sit-ups #15/#10...

Featured / 08.06.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (Time)400' Walking Lunge 21 Push Press #75/#55 21 Sumo Deadlift High-Pull #75/#55 
300’ Walking Lunge
 15 Push Press #75/#55 15 Sumo Deadlift High-Pull #75/#55 
200’ Walking Lunge
 9 Push Press #75/#55 9 Sumo Deadlift High-Pull #75/#55 100’ Walking Lunge...

Featured / 08.06.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (Time)In 25 Minutes or less complete.. 25-20-15-10-5 HSPU (Rx = Skull Mat) 50-40-30-20-10 Box Jump Overs (24/20) **Scalers you'll be doing push-ups as a sub for HSPU and you'll be doing the same amount as the Box Jump Overs**...

Featured / 07.06.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)In 10 Minutes or less complete 100 Weighted sit ups #15/#10 EMOM 10 Slam balls #30/#20Rest 3 minutes between Part A and Part B.Part BMetcon (Time)In 12 Minutes or less complete 5 Rounds 200 Meter Run 12 Burpees...

Featured / 06.06.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Rounds and Reps)AMRAP x 10 6/3 Strict Pull-Ups 6/3 Strict Dips (M/W)Part BGoal is to maintain average power output for both 12 min intervals.Metcon (AMRAP - Reps)1 x 12 Minutes on the Assault Bike at 105% of Your 20...

Featured / 06.06.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 G2OH (M#75 / W#55)Ground to overhead. (G2OH) Rest 3 minutes between Part A and Part B.Part BMetcon (AMRAP - Rounds and...

Featured / 06.06.2016

CrossFit Decatur - CrossFit KidsView Public WhiteboardPart AMetcon (No Measure)"DICE GAME" Pushups Situps Burpees Hop on 1 Foot Jumping Jacks Air SquatsEach Athlete throws the dice to determine the exercise and another kid rolls the dice to determine the number of reps.Part BMetcon (Distance)"Tabta" RowPart CMetcon (No Measure)"Obstacle Course"Part DMetcon (No Measure)"Game...

Featured / 05.06.2016

CrossFit Decatur - SportView Public WhiteboardPart ASqauts By Dre (7 x 5 )Squats by Dre is a combiniation of squat cleans and front squats that is built from the Smolov Jr. Squat % Calculator.Every 1:45 Complete a set Squat Clean +Front Squat 1+4 x 2 sets 2+3...

Featured / 05.06.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)Tabata Hollow Rock Russian Twist 24kg/16kgThe first 4 rounds of Tabata will be Hollow Rock and the last 4 Rounds will be Russian Twist. Score Total Reps for both movements.Part BMetcon (5 Rounds for reps)In 3 minutes...

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)...