The WOD

Featured / 01.03.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)3 Rounds 1 Minute Max Burpees 1 Minute Max Slam Balls M#30/W#20Running clock, score total reps.Part BMetcon (4 Rounds for reps)Tabata Wall Ball Shots M#20/ W#14 Row for Cal Wall Ball Shots Row for CalScore each round. Rest 1 minute between...

Featured / 01.03.2016

CrossFit Decatur - SportView Public WhiteboardPart A1 Hang Power Snatch + 1 Snatch Balance + 1 OHS + 1 Hang (Squat) Snatch (7 sets start @ 50% of your 1RM snatch & build)Part BMetcon (Time)5 Rounds For Time 20/15 Calories on The Air Bike 10 Overhead Squats...

Featured / 29.02.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)Tabata Empty Bar Front SquatsMen's bar for men Women's bar for womenPart BMetcon (Time)21-18-15-12-9-6-3 Thrusters M#65/W#45 Box Jumps 24”/20”...

Featured / 28.02.2016

CrossFit Decatur - SportView Public WhiteboardPart A1 Power Clean + 1 Jerk + 1 Cluster (5 Sets, Building from 60% of your C&J 1RM)Part BMetcon (Time)For Time: 5 Power Cleans 5 Jerks 15 Wallball Shots (20/14) 10 Power Cleans 10 Jerks 30 Wallball Shots 15 Power Cleans 15 Jerks 45 Wallball Shots (20/14) Rx for...

Featured / 28.02.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)Team 2k RowTeams of 2-3 people. Alternate every 250 Meters.Part BMetcon (Time)800 Meter Run 40 KB Swings M24 Kg/W16 Kg 400 Meter Run 30 KB Swings 200 Meter Run 20 KB Swings...

Featured / 26.02.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMobilityPart BJerry (Time)For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click here...

Featured / 23.02.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (3 Rounds for reps)5 Rounds 1 Minute for Max reps at each station Double Unders Wall Ball Shots M#20/W#14 Slam Balls M#30/20 Rest 1 minute score for total DU/WBS/SB’sPart B1-Mile Run (Time)Max Effort 1-Mile Run...

Featured / 22.02.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMovement PrepPart BMetcon (3 Rounds for reps)Complete as many Reps as Possible in 3min, 6 min, 9 minutes in the following order: 20 Push-Press #75/#55 10 Cal Assault Bike 20 Front Squats #75/#55 Repeat from Top after list is completed. Rest 2 minute after...

Featured / 21.02.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)EMOM for 5 minutes 10 Air Squats Max Rep Sit-UpsScore total situps.Part BMetcon (3 Rounds for reps)3 Rounds In 5 minutes, complete 10 Kettle Bell Swings 24kg/16kg 10 Weighted KB Step Ups (5 on each leg) 24”/20" 500 M Row With remaining...

Featured / 21.02.2016

CrossFit Decatur - SportView Public WhiteboardPart ASnatch (3,3,3,3,3 start @ 70% and build to a 3rm)Part BMetcon (AMRAP - Reps)AMRAP x 12 10 Hang Power Snatches (95/65) 30 Double Unders 11 HPS 30 Double Unders 12 HPS 30 Double Unders 13 HPS 30 Double Unders Continue up the ladder until the time is up....

Featured / 19.02.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMovement PrepPart AMetcon (AMRAP - Rounds and Reps)AMRAP x 20 200m Run (circular route) 15 Sumo Deadlift High Pulls 12 Front Rack Lunges 9 Burpee Box Jumps (24/20") Barbell Weights: Sport Rx = 95/65 Basic Rx = 75/55...