The WOD

Featured / 01.05.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardWhitten (Time)5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24'' 400m Run 22 Burpees 22 Wall-Ball Shots, 20#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about Whitten click here...

Featured / 01.05.2016

CrossFit Decatur - SportHey Sport Crew, I will be out of town on vacation from Monday afternoon until next Monday (the 9th). Lora and Eric will be handling all the classes. Please be nice to them.View Public WhiteboardPart AMetcon (5 Rounds for reps)In 3 Minutes Complete 200m...

Featured / 29.04.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)AMRAP 25min. 10 Sandbag Clean and Jerks 15 Burpees Over the Sandbag 20 Sit Ups with the Sandbag 400m Run with the SandbagTreat the sandbag like the sack of flour that's supposed to teach responsibility in middle school...

Featured / 28.04.2016

CrossFit Decatur - All ClassesView Public WhiteboardMetconMetcon (Time)Complete 21-15-9 of each as fast as possible. -Deadlifts (Rx =185/135, Rx + = 225/155) -Burpees -Box Jumps (24/20", Rx+ = 30/24") -Push Ups -Calorie Row -x2 Ab Mat Sit-Ups (so you will do 42,30,18 of these) If you aren't done in 30 minutes...

Featured / 27.04.2016

CrossFit Decatur - Basic TrainingView Public Whiteboard ()MobilityMetcon (3 Rounds for reps)Complete as many Reps as Possible in 3min, 6 min, 9 minutes in the following order 30 Double Unders 20 Cal Assault Bike 10 Slam BallsRepeat from Top after list is completed Rest 1 minute after each time period. Begin...

Featured / 27.04.2016

CrossFit Decatur - SportView Public WhiteboardPart AClean and Jerk (EMOM x 30 min x 1 rep @ 80% )These are POWER Clean & Jerks. Count your misses. Your score will number of reps at the weight you used. So if you get 27 out of...

Featured / 25.04.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)In 8 minutes or less, complete 3 Rounds of: 25 Box Jumps 20’’ 25 Wall Ball #20/#14Part BMetcon (Time)2 Rounds 1000 M Row 30 Thrusters M#45/ W#35 30 Bar Facing Burpees...

Featured / 24.04.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMetcon (Time)In 8 minutes or less, complete 5 Rounds 25 Mountain Climbers 25 Air SquatsPart BHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups...

Featured / 22.04.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardMetconMetcon (Time)For Time: 25 Cal. on the Assault Bike 50 Hollow Rocks 50 Supermans 20 Cal. 40 Hollow Rocks 40 Supermans 15 Cal. 30 Hollow Rocks 30 Supermans 10 Cal. 20 Hollow Rocks 20 Supermans 10 Cal. 10 Hollow Rocks 10 Supermans *100m Run After each round 35min. Cap...

Featured / 19.04.2016

CrossFit Decatur - Basic TrainingView Public WhiteboardPart AMovement PrepPart BMetcon (Time)1 Round of: 100 Double-unders 60 Air squats 15 Clean & Jerks #75/#55 Then, 2 Rounds of: 50 Double-unders 30 Air squats 10 Clean & Jerks Then, 3 Rounds of: ...