The WOD

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....

Featured / 08.04.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A100 Weighted Sit Ups (plate) (Time)100 Weighted Sit Ups for Time (15/10 plate)Part BMetcon (AMRAP - Rounds and Reps)20min. AMRAP 20/15 Cal. Assault Bike Ride 15 Goblet Squats 24kg/16kg 10 Burpees...

Featured / 07.04.2016

CrossFit Decatur - All ClassesJust a reminder that on Friday's the whole gym will be doing the same workout. In order to accommodate the equipment and space needs of larger class sizes the afternoon schedule has been modified and is as follows (on Friday's only): 4:00...

Featured / 06.04.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (5 Rounds for reps)In 4 Minutes complete 12 Deadlifts 185/135 21 Wall Ball 20/14 Run 200M with remaining time AMRAP of Double Unders.Rest 2 minutes after each round Score each round for Double Unders...

Featured / 06.04.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (5 Rounds for time)50 Calories on The Assault Bike 2 Min Rest 40 Calories on the Assault Bike 2 Min Rest 30 Calories on the Assault Bike 2 Min Rest 20 Calories on the Assault Bike 2 Min Rest 10 Calories on the Assault Bike...

Featured / 05.04.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A1-Mile Run (Time)Max Effort 1-Mile RunOr2k Row (Time)Max Effort 2k RowPart BMetcon (AMRAP - Reps)AMRAP in 15 minutes 5 Pull-Ups 10 Push-Ups 15 OH Alternating lunge steps #25/#15...

Featured / 05.04.2016

CrossFit Decatur - SportView Public WhiteboardPart APower Snatch (3,3,3,3,3)Part BMetcon (Time)For Time: 800m Run 60 Air Squats (Rx = full depth and extension) 40 Power Snatch (95/65) 60 Air Squats (Rx = full depth and extension) 800m Run...

Featured / 04.04.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)EMOM x 10 1: 10 Strict Ring Rows 2: Max U/B Dipsrecord total number of dipsPart BMetcon (6 Rounds for reps)6 Rounds of 1 min max rep Row for Calories 1 min max rep Burpees 1 min max rep Box Jumps...

Featured / 02.04.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMobilityMetconMetcon (Time)Cash In: 20 Burpees 4 Rounds for Total Time 10 KB Swings 24kg/16kg 400M Run 10 Sit-Ups 1min. rest after each round Cash Out: 20 Burpees Your score is the total time it takes you to complete all four rounds (plus the burpees) and your...

Featured / 31.03.2016

CrossFit Decatur - SportToday we are celebrating another great CrossFit Open by lifting some heavy weight and then drinking some beers afterwards.View Public WhiteboardPart AMax Plank Hold (Time)Part BThe CrossFit Total (Total Weight)...

Featured / 30.03.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)Every 3 Minutes For 30 Minutes 5 Deadlifts (275/185) 5 Bar Facing Burpees 15/12 Calories on the Assault BikeGuys Perfect Score = 250 Ladies Perfect Score = 220 If you fail to complete the work within the 3 minute window to...