The WOD

Featured / 14.03.2016

CrossFit Decatur - SportView Public WhiteboardPart ANate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here...

Featured / 13.03.2016

CrossFit Decatur - SportView Public WhiteboardPart AMetcon (AMRAP - Reps)4 Minutes to Complete The Following. Rest 4 Minutes between each effort. 800m Run Max Cal Air Bike 800m Run Max Rep Deadlift (225/155) 800m Run Max Rep c2b Pull-ups 800m Run Max Rep Back Squats (225/155)...

Featured / 10.03.2016

CrossFit Decatur - SportView Public WhiteboardPart ACrossFit Games Open 16.3 (AMRAP - Reps)AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.If you are doing this Rx we'll do it on the outside rig so we don't end up being stats on...

Featured / 10.03.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart ACrossFit Games Open 16.3 (AMRAP - Reps)AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.If you are doing this Rx we'll do it on the outside rig so we don't end up being stats...

Featured / 09.03.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)Team 1 mile sled pushThe 1 mile will be done as a team. With the team needing to cover 52.5 lengths to equal one mile. The entire class will make up the team. Two sleds will available...

Featured / 09.03.2016

CrossFit Decatur - SportView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)"Flop & Burn" AMRAP x 20 12 Burpees 25 Double UndersThis was supposed to be a EMOM, but after a little testing I think this might be a little more fun. Great engine workout before 16.3 that...

Featured / 08.03.2016

CrossFit Decatur - SportView Public WhiteboardPart A1 Hang Power Snatch + 1 Snatch Balance + 1 OHS + 1 Hang (Squat) Snatch (7 x 1)Part BMetcon (Time)For Time: 400m Run 5 Power Snatch (135/95) 21 Pull-Ups 400m Run 7 Power Snatch 15 Pull-Ups 400m Run 9 Power Snatch 9 Pull-Ups...

Featured / 08.03.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMobility T-Spine & ShouldersPart BMetcon (5 Rounds for reps)5 Rounds In 3 minutes complete 15/12 Cal Assault bike 15 Box Jumps 20" With all remaining time AMRAP of: 1. Weighted Sit-Ups 15/10 2. Slam Balls 30/20 3. Weighted Sit-Ups 4. Slam Balls 5. Weighted Sit-UpsRest 2 minutes...

Featured / 05.03.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMetconMetcon (AMRAP - Reps)In Teams of 3 In 4min. Complete: 100 Cal. Row with all remaining time AMRAP Hang Power Cleans #75/#55 In 4min. Complete: 100 Slam Balls with all remaining time AMRAP Hang Power Cleans #75/#55 In 4min. Complete: 100 Burpees with all remaining time AMRAP Hang Power Cleans #75/#55 *Rest...