The WOD

Featured / 28.12.2017

CrossFit Decatur - CrossFit"Do not be impressed with volume; be impressed with intensity."Workout Of The DayAll of the workouts below have a 6-minute time cap. If the weight is to heavy for the form to be minded or if it's so heavy that you cannot...

Featured / 27.12.2017

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (Time)For Time: 21 DB Thrusters 500m Row 18 DB Thrusters 500m Row 15 DB Thrusters 500m Row Rx+ = 55/35 lbs Rx = 45/25 lbsMetcon (Time)For Time: 21 DB Thrusters 500m Row 18 DB Thrusters 500m Row 15 DB Thrusters 500m Row Fitness = 25/15 lbs...

Featured / 26.12.2017

CrossFit Decatur - CrossFit"We can’t stop getting older, but we can minimize the degree to which age-based changes limit our lives."Workout Of The DayMetcon (No Measure)EMOM x 10 5 Weighted Evil Wheels 5 Bent Over Rows (body weight if possible)You are doing 10 reps every minute for...

Featured / 25.12.2017

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (AMRAP - Reps)3 5-minute rounds for max reps at each station: From 0:00-2:00, run 400 meters then double-unders From 2:00-3:00 dumbbell push jerks From 3:00-4:00 pull-ups From 4:00-5:00 hang squat cleans Rest 5 minutes between rounds. Rx+=55/35 lbs, chest to bar Rx=45/25 lbsMetcon (AMRAP -...

Featured / 21.12.2017

CrossFit Decatur - CrossFitJust a reminder we only have classes at 8:30, 9:30 & 10:30 AM today.Workout Of The DayMetcon (Time)RX & RX PLUS For time: Row 500 meters 50 Toes To Bar Row 1,000 meters 30 Toes To Bar Row 2,000 meters 20 Toes To BarMetcon (Time)FITNESS For time: Row 500 meters 50 Hanging...

Featured / 20.12.2017

CrossFit Decatur - CrossFitWorkout Of The DayCrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#This is the WOD for RX PLUS & RXMetcon (AMRAP - Reps)FITNESS AMRAP x 10 60 Rotations of the jump rope (30 doubles or 60...

Featured / 19.12.2017

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (AMRAP - Rounds and Reps)RX PLUS "Merry Christmas Ya Filthy Animals" (workout performed like the 12 days of Christmas song) 35 Minutes to Complete or Complete As Many Reps As Possible. 1 Shoulder to Overhead (205/145 lbs) 2 Front Squats (205/145...

Featured / 18.12.2017

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (Weight)FITNESS, RX & RX PLUS For Load 5-5-5-5-5 Bench PressMetcon (No Measure)3 sets Max unbroken incline dumbbell bench press reps (you pick the weight) Immediately into a 100' bent over sled pull (see description below and pick weight accordingly. 3 blue...

Featured / 17.12.2017

CrossFit Decatur - CrossFithttps://app.wodify.com/YearReview/Entry_YearReview.aspx?Gym=RRYcZqp53vDlV7dntTt5PM2zgg406jsTlGAIP2wWV2cpTJx%2fYKAuuOTgjGtpUaRLrfT8YxN4RN2ZqHSUO6g4Mg%3d%3dWorkout Of The DayMetcon (3 Rounds for time)RX & RX PLUS 3 Rounds Each For Time: .4 Mile Assault Bike Ride 10 American KB Swings 15 Wallball Shots 10 American KB Swings 15 Wallball Shots 10 American KB Swings .4 Mile Assault Bike Ride Rest 5 Minutes Between Efforts. Rest period...

Featured / 14.12.2017

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (AMRAP - Reps)Rx+ For reps: 90 seconds of power cleans (185/125 lbs) 90 seconds of strict handstand push-ups (open standards) 60 seconds of power cleans (185/125 lbs) 60 seconds of strict handstand push-ups (open standards) 45 seconds of power cleans (185/125 lbs) 45 seconds of...

Featured / 13.12.2017

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (Time)Rx 50-40-30-20-10 Alternating Dumbbell Snatch (55,35 lbs, open standards) Abmat Sit-Ups Rx+=GHD Sit-Ups. In order to do the Plus you must have done 150 GHD sit-ups in a CrossFit workout before. Doing casual GHD sit-ups outside of a WOD does not count.Metcon...

Featured / 12.12.2017

CrossFit Decatur - CrossFitWorkout Of The DayMetcon (Time)Rx+ WOD For Time 45 Bar Muscle-UpsMetcon (Time)Rx 100 Pull-Ups For Time* Every time you break do 12 BurpeesMetcon (Time)Fitness 100 Jumping Chest To Bar Ball-Ups For Time. Every 15 reps stop & do 12 Burpees...

Featured / 10.12.2017

CrossFit Decatur - CrossFit KidsPart APart BPart A400m Farmers Carry (Time)400m Farmers Carry For Time (70/53lbs)24kg KBPart BCrossFit Games Open 17.1 (Time)For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb....

Featured / 10.12.2017

CrossFit Decatur - CrossFitWorkout Of The DayTask Priority Fight Gone Bad (Time)42-30-18 Wallball Shots (20/14 lbs) Sumo Deadlift High Pull (75/55 lbs) Box Jumps (20") Push Press (75/55 lbs) Calorie RowThis is the Rx & Rx+ Workout todayMetcon (Time)"Fitness WOD" 21-15-9 Wallball Shots (20/14 lbs) Sumo Deadlift High Pull (75/55 lbs) Box Jumps (20") Push...