The WOD

Featured / 28.03.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (No Measure)HS Walk & Handstand Push-Up skill development. 5 x :10 Plate HS Holds 5 x 6 HS Push-Ups with a deficit or 5 x 6 HS Negatives to Shoot (depending on skill level)Part BMetcon (Time)For Time: 800m Sprint 400m Recovery Jog 400m...

Featured / 27.03.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMobilityPart BMetcon (AMRAP - Rounds and Reps)In 12 Minutes, run 800 then climb the ladder 3, 6, 9…: KB swings 24kg/16kg Box Jumps 20"Rest 2 minsMetcon (Time)For time, descend the ladder starting at highest full round completed ending with a...

Featured / 26.03.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)800M Team Med Ball CarryPart BMetcon (Time)400M Run 20 Power Cleans (#95/#65 Basic) (#135/#95 Sport) 20 Front Squats 20 Cal. Row 40 KB Swings 24kg/16kg 40 Goblet Squats 40 Cal. Row 400M Run...

Featured / 24.03.2016

CrossFit Decatur - SportView Public WhiteboardPart ACrossFit Games Open 14.5 and 16.5 (Time)For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster,...

Featured / 24.03.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart ACrossFit Games Open 14.5 and 16.5 (Time)For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3...

Featured / 23.03.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart ATabata Assault (Calories) Tabata Assault16 Total Rounds 8 Rounds :20 work :10 rest then, 8 Rounds :10 work :20 restPart BMetcon (Time)4 Rounds 400 M Run 15 Wall Balls M#20/W#14 15 Sumo Deadlift High Pull M#75/W#55...

Featured / 22.03.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)3 mins max rep sit-ups 2 mins max rep HR push-ups 1 min max rep Russian Twist M 24kg/W 16kgScore total repsPart BMetcon (Time)Complete in 20 minutes or less 20 Pull-Ups 20 Box Jumps 24’’ 20 KB Swings M 24kg/W...

Featured / 20.03.2016

CrossFit Decatur - SportView Public WhiteboardPart ASnatch (1,1,1,1,1)Part BMetcon (AMRAP - Reps)In 2 Min. Max Rep Snatch @ 90% of Part A -rest 1 min- In 2 Min. Max Rep Snatch @ 80% of Part A -rest 1 min- In 2 Min. Max Rep Snatch @ 70% of Part...

Featured / 20.03.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (3 Rounds for reps)Complete as many Reps as Possible in 3min, 6 min, 9 minutes in the following order 20 Burpees 20 Cal Row 10 Slam Balls M#30/W#20Repeat from Top after list is completed Rest 2 minute after each time period. Begin at...

Featured / 18.03.2016

CrossFit Decatur - SportView Public WhiteboardPart ACrossFit Games Open 16.4 (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsPart BCrossFit Games Open 16.4 Masters 55+ (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 185# / 125# 55 Wall-Ball Shots, 20# /...

Featured / 17.03.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart ACrossFit Games Open 16.4 (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsPart BCrossFit Games Open 16.4 Masters 55+ (AMRAP - Reps)13-Minute AMRAP: 55 Deadlifts, 185# / 125# 55 Wall-Ball Shots, 20#...

Featured / 16.03.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMovement PrepPart BMetcon (5 Rounds for reps)In 4 minutes complete 20 V-Ups 20 Sit-ups 200 Meter Sand Bag Run with remaining time Max Rep Rnd 1 S2OH M#75/W#55 Rnd 2 Front Squats M#75/W#55 Rnd 3 S2OH Rnd 4 Front Squat Rnd 5 S2OH*Rest 2...

Featured / 15.03.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart A1 Min Assault Bike for Cal's (AMRAP - Rounds)1 Min Assault Bike for CaloriesPart BMetcon (Time)3 Rounds of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Air Squats) 800 M Run 2 Rounds of Cindy 400 M Run 1 Round of Cindy 200 M Run...