The WOD

Featured / 17.05.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)For 15 minutes or until you reach 100 Wall Balls #20/#14. Every minute on the minute, complete: 5 KB Swings 24kg/16kg With the remaning time max Wall BallsPart BMetcon (No Measure)Running Endurance WOD 8 x 200 MRest :30 after each...

Featured / 16.05.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMetconMetcon (4 Rounds for reps)"Tabata" Push-Press #75/#55 Assault bike for Cal Push-Press Assault bike for Cal Rest 30 seconds between Tabata. Score for total reps for each tabata....

Featured / 16.05.2016

CrossFit Decatur - SportView Public WhiteboardPart APull-ups (Max Unbroken Strict Pull-Ups)Weighted Pull-ups (1-1-1-1-1)Part BMetcon (Time)4 RFT 21 Wallball Shots (20/14#) 18 Calories Rowing 15 KB Swings (24/16KG) 12 Handstand Push-Ups [22 Min Cap]...

Featured / 12.05.2016

CrossFit Decatur - All ClassesView Public WhiteboardPart AFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsWe will be doing this in 2 heats. So everyone can have someone counting & making sure reps meet standards. There is a 15 minute cap. If you do this workout...

Featured / 11.05.2016

CrossFit Decatur - SportView Public WhiteboardPart A1 Min Air Bike for Avg Watts (AMRAP - Reps)Ride the Assault Bike as hard as possible for 1 minute. Upcon completion the score is the average watts (or average power).Part BMetcon (No Measure)Ride The Air Bike for...

Featured / 11.05.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepMetcon (4 Rounds for reps)4 Rounds In 4 minutes 15 Hands Release Push-ups 400M Run With remaining time complete Max Reps of: Rnd 1.) SDHP M#75/W#55 Rnd 2.) Push Press Rnd 3.) SDHP Rnd 4.) Push Press Rest 1 minute after each cycle. Score total reps per...

Featured / 09.05.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMovement PrepPart AMetcon (Time)In 10 minutes or less, complete: 3 Rounds: 200 M Run 10 Clean and Jerks M#95/W#65Rest 4 minutes.Part CMetcon (Time)In 8 minutes or less, complete: 3 Rounds: 200 M Run 10 Deadlifts M#185/W#135...

Featured / 08.05.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMetcon (AMRAP - Reps)In 20 minutes, run 1 mile. Complete 100 DB Sit-Ups 15/10. With remaining time, complete: Max Reps Burpee Box Jumps 20’’Score for total Burpee Box Jumps...

Featured / 08.05.2016

CrossFit Decatur - SportView Public WhiteboardPart ASnatch with a Pause at the Hang (2,2,2,2,2 Building From 60% of 1RM)Part BMetcon (AMRAP - Rounds and Reps)AMRAP x 11 9 Calroies Rowing 6 Burpees Over The Bar 3 Snatch (135/95)...

Featured / 06.05.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMetconMetcon (Time)"Filthy Fifty - ish" 50 Weighted Step Ups 24kg/16kg to 20'' box 50 Cal. Row 50 American KB Swings 50 Jumping Lunge Steps 50 Hanging Knees to Chest 50 Supermans 50 Air Squats 50 Sit Ups 50 Burpees 50 Double Unders...