The WOD

Featured / 26.10.2017

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (Time)3 Rounds For Time 50 Wallball Shots (20/14 lbs) 10 Clean & Jerks (135/95 lbs)Lifestyle TipNutrition is as personalized as your jeans, especially when dealing with food intolerances. Not every “diet” works for everyone, and you may need to constantly...

Featured / 23.10.2017

CrossFit Decatur - CrossFitWorkout Of The DayTK (AMRAP - Rounds)20-Minute AMRAP: 8 Strict Pull-ups 8 Box Jumps, 36" 12 Kettlebell Swings, 2 poodIn honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012To learn more about TK click hereLifestyle...

Featured / 20.10.2017

CrossFit Decatur - CrossFitMetcon (Time)FOR TIME: 200M Run 15 Power Cleans (135/75) 15 Thrusters (135/75) 400M Run 12 Power Cleans (135/75) 12 Thrusters (135/75) 800M Run 9 Power Cleans (135/75) 9 Thrusters (135/75)...

Featured / 19.10.2017

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (Time)For Time: 25 Cal Ski 50 Burpees 75 Box Jumps (24"/20") 1k Row 75 Wallball Shots (20/14 lbs) 50 DB Snatch (55/35 lbs) 25 Cal Assault BikeLifestyle TipCut the carbs and quit sitting around. A simple recipe for health, but what is wrong with carbs,...

Featured / 19.10.2017

Refined carbohydrates are rapidly absorbed into the bloodstream, causing risky spikes in blood sugar and insulin levels. Most common chronic diseases of Western Civilization have been tied to these types of (deliciously addictive) carbohydrates, therefore it is wise to keep them to a minimum. REFINED CARBOHYDRATE...

Featured / 17.10.2017

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (Weight)Push Press using the following the rep scheme. 1-10-1-20-1-30 Score is total weight moved. Every set should be heavy as possible for the reps. No racks will be used.Metcon (No Measure)AMRAP x 7 5 Weighted Dips 5 Bent Over Rows Heaviest possible weight...

Featured / 16.10.2017

CrossFit Decatur - CrossFitLifestyle TipMost people think if you squat till you drop and burpee into oblivion you can burn off those beers, glasses of wine, fries, chocolate frosted donuts, and burgers you try to convince yourself are healthy by getting the "turkey" option. It's a...

Featured / 15.10.2017

CrossFit Decatur - CrossFitCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsOrMary (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups...

Featured, Workouts / 15.10.2017

Monday Mary or Cindy your choice Tuesday "Push Press (no racks, everyone has their own barbell) 1-10-1-20-1-30 (score is total weight lifted' sets have to be unbroken, rest in between) EMOM x 6 5 Weighted Dips (box dip scale) 5 BO Rows Wednesday 50-40-30-20-10 Double Unders SIT UPS 10 Deadlifts after each round 315/225 lbs Thursday "Nancy" 5RFT 15 Overhead Squats 400m...

Featured / 13.10.2017

CrossFit Decatur - CrossFitMetcon (AMRAP - Reps)8 Cycles In 2 Minutes complete 200 Meter Run with Remaining Time AMRAP 1. Deadlifts #155/#115 2. Burpees 3. Double Unders 4. DB Snatch #35/#55 5. Deadlifts 6. Burpees 7. Double Under 8. DB Snatch Rest 1 minute after each cycle...

Featured / 11.10.2017

CrossFit Decatur - CrossFitJust a quick logistics note Phil will be coaching the AM classes and Johnny the PM today.Workout Of The DayMetcon (4 Rounds for time)SkiErg 500m For Time Rest 3 minutes between rounds....